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Friday, December 31, 2010

2010 December 30
by bk

Today’s Group Class is at NOON

5 rounds for time:
Run 400m
10 pullups
12 burpees

Compare to 7/28/10

CrossFit Integrity, Charleston, SC
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  1. Chris Pace permalink
    December 31, 2010

    25 HSPU’s

    6min AMRAP
    4 Kettlebell Thrusters (53#…1 in each hand)
    8 Burpees with 1 foot jump off ground (used pullup bar to touch)

    5rds + 6
    ….I could not catch my breath on this one

    5 sets with 1 minute rest btw sets of…
    10 close grip bench press @ 135#
    10 deadhang pullups

    core development
    25 GHD situps
    25 toes to bar

  2. Amy permalink
    December 31, 2010

    Day 11 ring dip challenge

    Muscle-up transition work

    100 DU’s

    WOD: 15:40 Rx…great race Beth!

    It was awesome to have so many visitors today…Malibu, Virginia Beach, Bend, Columbia…nice to meet you all!!! And you all kicked some serious butt too!!! Thank you Crossfit Malibu for the gifts!

  3. Justin S. permalink
    December 31, 2010

    At Hit CrossFit in Simpsonville 36:09
    2011 WOD”

    100 Double Unders

    90 Squats

    80 Pushups

    70 Sit-ups

    60 MedBall Cleans

    50 KB Swings (1.5/1)

    40 Burpee box jump

    30 pushups

    20 Front squats (95/65)

    10 Man Makers

  4. Pete T permalink
    December 31, 2010

    15:55 Rx

    8 min Tabata abmat situps + flutter kicks

    1 minute plank hold

  5. December 31, 2010

    From Chur, Switzerland… completed the following with my brothers..

    100 handstand pushups (untimed)

    tabata flutter kicks/plank hold

    CrossFit Integrity, Charleston, SC

  6. Scott M. permalink
    January 1, 2011

    SS workout (after reset)

    BS: 225x5x3
    BP: 175x5x3
    PC: 175x5x3

  7. Nick Grothe permalink
    January 1, 2011

    15:40 I think….

  8. Eddie permalink
    January 3, 2011

    13:07 Rx

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