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Friday, April 13, 2012

2012 April 12
by bk

“Jackie”

For time:
Row 1000m
50 thrusters (45lb/33lb)
30 pullups

Go hard and fast throughout this WOD!  Break up into heats as needed.  No dropping the bars from overhead on the thrusters.

Compare to 6/15/11

Core Development:
40 toes-through-rings (sub 40 knees-to-elbows or knee-ups)

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CrossFit Integrity, Charleston, SC
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13 Responses leave one →
  1. Marco permalink
    April 13, 2012

    9:12Rx

    PR by 3:12

  2. Marco permalink
    April 13, 2012

    OOOps, that was a PR by 3:16! 4 seconds in CrossFit is huge.

  3. Courtney B. permalink
    April 13, 2012

    Get ’em girl! Good job Elaine 🙂

  4. Mike Hirsch permalink
    April 13, 2012

    8:10Rx thanks for coaching me through the rowing Nick R.

    40 toes -through-rings

  5. Will C. permalink
    April 13, 2012

    9:28 Rx (PR by 5:26)

    40 toes through rings

    2 x 12 muscle ups EMOTM (first time ever doing unbroken muscle ups)

    Bench press
    6 – 3 – 6 – 3 – 6 – 3 – 6 – 3
    165-215-175-215-185-225-185-205

    Bench Press EMOTM for 15 mins:
    3 x 4 @ 195#
    1 x 4 @ 185#
    1 x 4 @ 175#
    2 x 4 @ 165#
    8 x 4 @ 155#

  6. Will C. permalink
    April 13, 2012

    10 min tabata: flutter kicks/reverse sit ups

  7. Nick W. permalink
    April 13, 2012

    10:34 Rx PR by default…1st time doing this wod; hopefully will do better next time…damn pull ups

    core
    plank holds

  8. Elaine permalink
    April 13, 2012

    14:31 with purple band.
    40 toes-through-rings.
    7 min AMRAP: 7 OHS (33#), 7 reverse crunches, 7 abmats. 5+1 (I think)

  9. Pat Y. permalink
    April 13, 2012

    AMRAP in 3 Max Attempts of the following:
    Double-unders (58,23,99)
    L-sit holds (10s,20s,15s) with knees bent

    5 sets of 7 back squats (285#)
    -After each set, complete 15 Chest-to-Bar pullups (felt like Chest THROUGH Bar)
    -Rest 2 min after each set.

    4 sets of 10 Step Ups with 95# barbell on 24″ box

    3 sets of 7 Good Mornings (95#)

  10. Evan T permalink
    April 13, 2012

    WOD: 14:26 Rx

  11. Pat PTC M permalink
    April 14, 2012

    7:24 Rx

  12. Kurtis permalink
    April 15, 2012

    Did this one on Saturday
    11:17 Rx – the clock started b/f i was ready and lost 10 seconds(?). In any case, ready need to get this one down to under 10 (when then work my way from here).

  13. Vanny permalink
    April 16, 2012

    AMRAP in 3 Max Attempts of the following:
    Double-unders (36,8,9 PATHETIC)
    L-sit holds (30s) with knees bent

    5 sets of 7 back squats (155#)
    -After each set, complete 15 Chest-to-Bar pullups
    -Rest 2 min after each set.

    4 sets of 10 Step Ups with 65# barbell on 20″ box

    3 sets of 7 Good Mornings (65#)

    team double under ladder with Jen
    went up to 30 then back down.

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