12/16/09

"12 Days of Crossfit"
A big thanks to Caleb Cavileer for organizing this event!!!

Effin Meal Ticket 12/9 12/10

5 x 3 minute rounds with one minute rest in between. Each round will start with 10 burpees. When you are finished with the burpees, use the remainder of the time to get as many reps as possible. Count reps for score.

Round 1- Right Hand Thruster
Round 2-Left Hand Thruster
Round 3-Box Jumps
Round 4-Kettle Bell Swings
Round5-Squats

"Pig Vomit" 12/7 & 12/8

PIG VOMIT
CF Spartanburg Workout of the Day (WOD):
21 Pull Ups
21 Push Ups
21 SDHP (M-95#/F-65#)
200m Run
15 Pull Ups
15 Push Ups
15 SDHP
400m Run
9 Pull Ups
9 Push Ups
9 SDHP
800m Run

"Commiskey" 12/2 and 12/3

3 rounds for time:
40 box jumps
30 pushups
20 kettlebell swings