CrossFit Spartanburg

STANK

CFS WOD - Thursday 2FEB2012

SKILL:
Snatch Work

METCON:
***ORIGINALLY PROGRAMED BY CROSSFIT HOUSTON***
Within 6 Minutes:
Run 800m
MAX Reps Overhead Squats (LOAD = Athlete's Choice)
***REST 5 MINUTES***
10 Minute AMRAP:
7 Thrusters (LOAD = same as above)
7 Kettlebell Swings (M - 70#/F - 55#)
7 Pull Ups

OLYMPIC LIFTING MEET

Cayce, Hayden, Joel and Nicole headed up to NC this weekend for a USAW Olympic Lifting Meet.  This is comprised of a 1RM (3 attempts) Snatch and Clean & Jerk.  All 4 athletes placed in the Top 3 within their respective weightclass.  Doin' work...

CAYCE - 123# SNATCH / 154# CLEAN & JERK
***1ST PLACE IN WEIGHTCLASS***

HAYDEN - 22# SNATCH / 33# CLEAN & JERK
***1ST PLACE IN WEIGHTCLASS***

JOEL - 198# SNATCH / 275# CLEAN & JERK
***1ST PLACE IN WEIGHTCLASS***

NICOLE - 99# SNATCH / 121# CLEAN & JERK
***3RD PLACE IN WEIGHTCLASS***

GONE SQUATCHIN'

CFS WOD - Wednesday 1FEB2012

STRENGTH:
3 Deadlifts EMOM x 10
@ 80%-85%

METCON:
10 Minute AMRAP:
20 Double Unders
15 Sledgehammer Strikes
10 Toes-2-Bar 

HIT 'EM UP

CFS WOD - Tuesday 31JAN2012

METCON:
"Cindy"
20 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

STRENGTH/SKILL:
Core Cooldown (Trainer's Choice) 

PINTEREST

CFS WOD - Monday 30JAN2012

STRENGTH:
1RM "Bear Complex"
Power Clean
Front Squat
Push Press
Back Squat
Rack Press
x7
*Bar must not touch the ground for more than a touch and go on the Rack Press to Power Clean transition.

METCON:
6 x 40 Yard Sprints
2 @ 75%
2 @ 90%
2 @ MAX

CHESNEE WAFFLE HOUSE

CFS WOD - Friday 27JAN2012

METCON:
"Fight Gone Bad"
Wall Ball (M-20#/F-14#)
Sumo Deadlift High-Pull (M-75#/F-55#)
Box Jump (M-20"/F-20")
Push Press (M-75#/F-55#)
Row (Calories)
x3
*Complete as many reps as possible in one minute at each station.
**One minute rest after all five stations have been completed.
***The clock does not reset or stop between stations.
****Score total reps completed.

SKILL:
L-Sit for a total of 140 seconds. 

UNION PACIFIC

CFS WOD - Thursday 26JAN2012

STRENGTH:
1RM Cluster
*5 Attempts

METCON:
20 Wall Balls
10 Burpees
x5 

HAMSTER WHAT

CFS WOD - Wednesday 25JAN2012

METCON:
20 Minute AMRAP:
7 Muscle Ups
14 GHD Sit Ups

FUNCTIONAL SKILL/STRENGTH:
Grab something heavy and go for a 400m OVERHEAD walk. 

THREE SIX MAFIA

CFS WOD - Tuesday 24JAN2012

STRENGTH:
2 Snatches EMOM x 10
@ 75%-80% of 1RM

METCON:
Kettlebell Sprint Ladder
10 Kettlebell Swings (M-70#/F-55#)
100m Sprint
9 KBS
100m Sprint
...
...
1 KBS
100m Sprint 

WOULD YOU RATHER...

CFS WOD - Monday 23JAN2012

METCON:
"DT"
12 Deadlifts (M-155#/F-105#)
9 Hang Power Cleans
6 Push Jerks
x5

SKILL/STRENGTH:
10 Rope Climbs (for time)