CrossFit Spotsy

15, 20, 25, 30, 35 (cfpc)

admin — Fri, 18 May 2012 05:48:30 +0000

Marjan working on RX pullups

WU: 5 reps each of:
5 stretches, alt rear lunge w. overhead reach, dead bug legs alt single then both together, roll back and forward into splits, arm circles, leg swings
WOD: AQAP 2 Rounds
15 HSPU
20 Pull ups
25 Box Jump 30/24″
30 Deadlift 185/135
35 Burpees
Post time to comments
PWOD aka GWOD: FLEXIBILITY:
Hold Bridge Up for 3 minutes
Hold Pancake Split for 3 minutes
Break up the hold times and alternate as needed
What is your eating style? Paleo, primal, zone?

Work Your Weakness Week Two of Level Four testing

admin — Thu, 17 May 2012 05:46:35 +0000

Jeremy full contact pushup~

Week two of Level Four testing
Who has completed the level One testing?

9-6-3 (cfpc)

admin — Wed, 16 May 2012 05:40:34 +0000

GWOD:
3 ROUNDS:
50 Push Ups
75 Air Squats
100 Jump Rope Double Unders
WOD: 9-6-3
Thruster 165/115#
Muscle UP
Post time to comments
PWOD: rollers,balls, stretch straps
Thank you to the many Canine handlers! Who has a pet or working dog?

Row and jump (cfpc)

admin — Tue, 15 May 2012 05:35:05 +0000

GWOD: 5 ROUNDS:
10 Candle Stick to Levers (hold onto Ibeam or pullup stantions
20 Superman Rocks
Hold L Seat :30
WOD: AQAP
Row 1000 meters
then 10 rounds of
15 double unders
30 singles
Post time to comments
PWOD: 5 inchworm w/ 10 push ups immediatley into suicide sprints to 25 & 50 M
May Group 2 Fundamentals begins 6:30pm!

21-15-9 (cfpc)

admin — Mon, 14 May 2012 05:32:03 +0000

GWOD: PRACTICE for 10 minutes:
Toes to Bars with Kip
WOD: 21-15-9
Front Squat 135/95#
Burpee jump over barbell
Post time to comments
PWOD: 5 sets 5 reps Front squat 15 min get to heaviest load
Post load to comments

Happy Mother’s day!

admin — Sun, 13 May 2012 05:56:09 +0000

CF moms?!

Circuit #2

admin — Sat, 12 May 2012 05:05:29 +0000

WU: Coaches choice 10 min
WOD: AQAP w/ vest
Run 1 mile
50 sit ups
run stairs 5x
hop 50 yds on R leg, 50yds on L leg
row 500m
35 pushups
press 12x 95/65#
300yd sprint
Post time to comments
PWOD: PAINTBALL at War Paint

Press strength w/ a tabata~

admin — Fri, 11 May 2012 05:12:06 +0000

TIff's farewell~ WIshing you Moyer's the best in NC!

WU: 1 rope climb, 20 BJ, 20 pullup, 20 sit up, 10 jingle jangle/leg, 20 burpees
WOD: Press- 7 Min find 5 rep max
then,
Tabata Mash-up of:
Handstand Push-ups, Toes to Bar
Alt HSPU and T2B for 8 rds of each
Post load and rds to comments
PWOD aka GWOD: FLEXIBILITY:
Hold Pike Stretch for 3 minutes
Hold Pancake Split for 3 minutes
Hold Middle Split for 3 minutes

Work Your Weakness w/ Level Four Testing

admin — Thu, 10 May 2012 05:54:09 +0000

Slam ball line up!

Work Your Weakness day.
Do you KNOW your weaknesses? Each Thursday during Work Your Weakness, attempt 4~5 of the Level Four tests. Start at level One, once all are completed, move to level two, and so on. Start at the beginning before moving to next level helps develop a solid foundation! Remember our motto, CrossFit Spotsy is about increasing human performance by form first, with full range of motion consistently. THEN, add speed and heavier loads.

Pullup w/ wall balls (cfpc)

admin — Wed, 09 May 2012 05:50:00 +0000

I can do this with one hand!

GWOD: AMRep Burpee w/ 6″ jump in 3:30
WOD: AQAP 3 Rds:
25 Pull-ups
35 Wall Balls 20/16# 10′
Post time to comments
PWOD: row 1k
How many CFSpotsy athletes do you know on the photo wall?
Could you name them all without seeing their photos?