Friday, December 9, 2011
2011 December 8
“Dissecting Kelly”
AMRAP in 30 minutes: (Teams of 2)
Run 400m
30 box jumps (24in/19in)
30 wallball (20lb – 10ft target/14lb – 8ft target)
For this WOD, team members will alternate tasks with only one member working at a time. IE: Partner A runs 400m, Partner B performs 30 box jumps, Partner A performs 30 wallballs, Partner B runs 400m….. etc…. for 30 minutes.
Athletes must ‘tag’ each other when moving from station to station. Count each others reps, cheer, and push each other to go unbroken! GO HARD!
Compare to 5/11/11
Post teams and time to comments
CrossFit Integrity, Charleston, SC
24 Responses
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Oooo…is that guy single?
Hey guys,
I’ll help with either the girl or guys gifts or both… just let me know what i can do to help… i forgot to sign up on the sheets at the gym yesterday… I kno the leap frog gift was a big one and would definitely like to throw in
Beth, I have your check, I should have given it to Keith this morning, but my brain wasnt functioning properly @ 6am.
WOD w/Reagan:
6+25
Good job Reagan, Lynn and Keith! It was a cold one!
Thanks, Kelly! Nice work!
Its paleo Mike!..and NO he is NOT single!!!
Great work today Jane! Congrats on finishing your first WOD!
WOD: with L
7 rounds + I almost got out the door to start the run.
Also, GREAT JOB L!!! way to go partner
Thanks for all the help with the LeapPad, guys! Your generosity is really inspiring. The Boy’s LeapPad is on its way.
I’m still collecting/accepting money for another big ticket item for the girl… either a bike or a leapPad. Let me know right away if you want to chip in… email, text or call me. m055760@gmail.com or 843-991-7650.
Don’t forget to bring money today to the Noon and 5:15 class!
Wendler Cycle 2 – Week 2 DL & BP
Then – 5 rnds (not timed)
10 DL @ 135
10 pushups
5 DH pullups (sort of DH)
10 abmat situps
Glad to hear you’re in Jane!
Nick!!! Thanks for being my partner–sorry I slowed ya down. It was really fun though!
Thank you for the coaching, Jenn! Reuben–your cousin is great! Welcome, Jane
with Nicole: 5 rounds plus a run and 30 box jumps. Nicole kicked ass today! She def carried me
WOD w/ Hunt
6rds +37
Awesome Job Hunt!!!
6 rounds even Rx w/ Jeff
Now for an evening workout!
Guys, who else is looking to team up? I have a couple of ideas and could use some peeps to pitch in. Maybe some books, games, arts & crafts stuff. I’ll pick everything up. If I could get 6 or 7 people at $20 a person then we could get some fun stuff. Lots of things for them to open on Christmas. Kids love opening presents. It’s really almost better then the present itself. Also, I was thinking that we could get them each a warm jacket with gloves and a hat. Get a second group together for that. Let me know. Please Please help out.
Jen, I am in for $20. One suggestion, let’s get an idea on battery requirements and get a bulk package for each child. We’ve got a 2yr old and a 5yr old at home at go through batteries fairly quickly. It would be nice to have a ready supply for all the toys.
I’ll try to drop off the money Saturday morning.
8 rounds Rx with Mike Myjak
In the evening:
15 x 2 power clean EMOTM (5 @ 205# & 10 @ 215#)
Pendlay rows – 6 x 4 @ 165#
Upright rows – 6 x 5 @ 115#
Dumbbell rows – 5 x 15 w/ 80#er (each arm)
R, good idea on batteries. Thank you so much. Just let me know where you leave money in office. jenaudi@gmail.com.
Nick do you mind letting us know the battery needs on Leap Pad? Thanks all and please think about contributing if you haven’t already. We are 100 plus athletes strong at CFI this should be so easy to help these kids out if everyone gives a little bit.
Shoulder Press
65 x 5
85 x 5
100 x 3
125 x 5
140 x 3
155 x 6
Bench Press
105 x 5
130 x 5
155 x 3
195 x 5
220 x 3
245 x 6
3 rounds:
Run 400m
30 pushups
10:06 Rx
HSPU work
50 GHD situps
isolation work
CrossFit Integrity, Charleston, SC
Jenn ,I dropped off a pink Down jacket for the little girl
5 Rounds +54 Rx with Joe
Wendler Week 7, Day 2: Shoulder Press & Deadlift with 10 rep assistance for both
Pushups 9/7/6/5/5
Made up on Saturday with mike…
7 rounds + 195 m run Rx (Rx+ 24″ box, 20# wallball for me)
Wendler Week 2: DL
50KBS @ 35#; 50 KBS @53#
3rds of 20 GHDs and 10 TTBs untimed
8 rnds rx w mike hirsch
6+35 Thanks to my teammate Keith!! Remember you are only as strong as your weakest link and the “link” withheld!! (For me: 10# @8ft)