Friday, August 20, 2010
2010 August 19
AMRAP in 20 minutes:
3 handstand pushups (scale HSPU’s as needed)
9 kettlebell swings (53lb/35lb)
15 air squats
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CrossFit Integrity, Charleston, SC
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12 or 13 rounds + 12 reps/3 abmats for hspu (I know it’s pitiful, but I am getting better)
50 abmats
Excited to bring some friends in tomorrow morning to try things out. Whoever works with them, definitely do not go easy; I want to see at least one of them puke!
CrossFit Integrity, Charleston, SC
12 rounds Rx
We are having a get party Saturday 21st, a group will be going in the
afternoon to the firefly distillery and then heading to our house to
test the new recipes from firefly. Here is a note i wrote with all the
info.
I figure we can meet at Firefly and
get to the house from there and if anyone doesn’t go to Firefly then
they are welcome to join the party at the house. Address is 2636 Anchor
Watch Dr. Wadmalaw Island 29487. Street is directly off Maybank exactly
8.2 miles on the left from the light at Main Rd and Maybank. Gate code
will be #5777. My mobile i s 296-8239, call o r text. We have a karaoke
machine but only the 3 disc that came with it so if anyone has karaoke
disc bring them, otherwise we have pool (swimming), pool billiards,
volley ball net is up, corn hole yada yada yada.
Firefly closes at 5 so worst case we should all be back at the house by 5:30. This is still a work in progress so will update more later.
13 rounds +3 scaled hand stand push ups
let the weekend begin!
12 rds +14 RX
Crossfit Integrity, Charleston, SC
9 rnds + 12 (35 pnd kb, scaled hand stand push ups)
11 Rounds scaled HSPUs
14 rnds + 7 Rx
13 rds + 19 started with RX, but i can’t claim it 100% of the time. Head didn’t touch mat every time.
oh and we decided to meet at firefly at 12 noon!! It’ll be fun come join!
10rnds+3 Rx.
50 GHD’s
50 Hip Extensions
16 rounds assisted hspu
17Rx + 3
Whew. That’s a good WOD for the weekend!
12rnds Rx
7 rds + 11 squats; subbed handstand holds (15 sec x 2)
12 rds +3; modified handstand pushups
15 Rounds… Rx.
9 + 5Rx…Nice scores above!
CrossFit Integrity, Charleston SC