Friday, February 1, 2013
2013 January 31
For time:
70 burpees
60 abmat situps
50 box jumps (24in/19in), pause at top
40 pullups
30 handstand pushups
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CrossFit Integrity, Charleston, SC
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25:07 Rx – last man hand standing this morning.
14:10, scaled hand stand work (using the box)
21:31Rx
Got a bar muscle up finally!
Back squat 20x 300#
Wod 17:58 rx 6 mins an change on hspu
Emma you rock for stepping up and doin the Wod with me thanks for cheering Glenn and Matty for counting my squats.
BIG UPS TO MARCO FOR HIS 1st BAR MUSCLE UP!! Well done sir!
ALSO: last call for rx jump rope orders. I will be back at the gym around 6 if anyone wants to order a new rope or cable.
From Planet Fitness (ugh pf sucks but i made it work) in Pensacola
Wendler w3 shoulder press on smith machine (again thanks pf… you suck)
today’s wod with substitutions
70 burpees
60 regular situps
50 walking lunges each leg (100 total)
60 (barbell pullups on smith machine at an angle … no place to do kipping pullups…see above on how i feel about pf)
30 handstand push ups
25:44
next stop new orleans for superbowl weekend….GO BEARS. I never give up on them.
21:03 rx just about 7 minutes on those darn Hspu but man your shoulders get rocked! Nice job on the bar muscle up Marco! So awesome watching him get his 1st one!!
24:23 Rx
Strict HSPUs make for a slow finish. What’s the deal with Jump Ropes?
Just placing a group order. 10% discount plus it’ll save you a couple bucks in shipping if we order as a group.
WOD 16:36 PU w/BB & scaled HSPU
19:05, subbed RR for 20 pullups, 20 Rx pullups, 2 Abmats for HSPU
BEST PART OF THE DAMN DAY: witnessing MARCO’s first BAR MUSCLE UP. HECK YEAH! Way to go Marco!
15:48 (sub- HSPU on box)
27:18; last 22 HSPU with box; a bloody mess
15:13 Rx
Did on saturday… WOD 21:27 blue/red bands, scaled HSPU w box
10 x 3 thruster 60# EMOTM
18:56 all Rx except hspu…had to use the box
21:23 everything rx except for hspu. Used 24 inch box. Got 10 pull-ups stringed together! Stoked bout that.
21:18, RR, box HSPU