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Friday, December 28, 2012

2012 December 28
by bk

df

Heaving Snatch Balance, 3-3-3-3-3 reps
-stay light to moderate

then….

For time:
30-24-18-12-6
push press (95lb/65lb)
overhead walking lunge (45lb/25lb)
pullups

Scale weight as needed

Compare to 11/5/10

Core Development:
40 hollow rock
2 minute plank hold (cumulative, if needed)

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Crossfit Integrity, Charleston, SC

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12 Responses leave one →
  1. Rich W permalink
    December 28, 2012

    HSB: up to 115#
    wod: 17:57 Rx
    core work

  2. Mark E permalink
    December 28, 2012

    HSB- up to 155#

    Wod-12:18 rx

    Muscle up negatives

    Great job 6am!

  3. Catherine permalink
    December 28, 2012

    From Crossfit KGB, Kennebunk, Maine

    3 rds
    5 hspu ( box push-ups)
    10 ring dips ( red band)
    20 jump and touch 12 inch
    25 abmats

    8:32

    Du tabata (8 minutes) total 46

    20 backsquats @ 60 lbs

  4. Jen permalink
    December 28, 2012

    Skill Development: Heaving Snatch Balance, 35-55-65-85-115
    WOD: 20:22
    30-24-18-12-6
    push press (65#)
    overhead walking lunge (25#)
    Ring rows
    Core Development: 40 hollow body rocks & 2 min plank hold

  5. Laura F. permalink
    December 28, 2012

    HBS: 65-65-65-65-70

    WOD: 19:31 Rx!!! Two days in a row now of Rx WODs! Thanks for all of the motivation today 9am class and BK and Mish! No more going back now…Rx Rx Rx!

    Core Development: 40 Hollow Body Rocks & 2 Min Plank Hold

  6. December 28, 2012

    19:13rx. Holy hard wod after indulging in too much food all week!

  7. Erin permalink
    December 28, 2012

    Snatch balance 55-55-65-65-65

    WOD 17:11 RX

    Core Development:
    40 hollow rock
    2 minute plank hold

  8. Elaine permalink
    December 28, 2012

    Snatch balance: up to 58
    WOD: 20:12 – 55#/25#/RR.
    First time not Rxing pullups in a long time, but pulled something in my lower abs so kipping was painful. 🙁

  9. Nikki permalink
    December 28, 2012

    Hsb: up to 70
    Wod: 20:55 rx annnnd realized after I grabbed a 35# plate for lunges

    Hollow body rocks and planks
    Great Friday wod!

  10. Elliot M permalink
    December 28, 2012

    20:11 Rx

  11. Angel permalink
    December 28, 2012

    145# snatch balance

    Wod 19:50Rx

    No core work; will make up Sat 😉

  12. Kurtis permalink
    December 29, 2012

    45-65-75-95-105# snatch balance
    WOD 20:30 with 75# for push press and 35# for walking lunges
    Forgot to do the core; had to leave early.

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