Friday, January 25, 2013
2013 January 24
5 sets of: (untimed)
15 hollow body rock
15 arch body rock
then….
Team Reverse “Barbara”
5 rounds for time: (in teams of two with one person working at a time)
50 air squats
40 situps (abmat)
30 pushups
20 pullups
Rest 3 minutes between rounds
Post time (with rest time) and splits to comments
CrossFit Integrity, Charleston, SC
21 Responses
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wod w/ Reuben: 27:17rx
WOD 31:59 sub RR for pullups – awesome work, Blair! Thanks for partnering!
Hollow body/ Arch body
WOD w/ Jamie De: RX I think our time was 27:58? Last round was ridiculous (Jamie asked for a redo!) Way to work Jamie. You have really made some great changes!
Ring rows 6×5.
Got some instruction from Marc E and Aaron on DU.
Lots of work to do!! Enjoyed the 1030 class!
Hollow body and Arch body Rocks
WOD w/ Lynn: 27:48 ( Yes, I demand a redo on round 5
all in all Great Job girl, 2nd official WOD with all prescription pull-ups… Couldn’t be more pleased!!) Thanks girl, same to you! Very even split WOD! Was great having you at the morning class 
Lots of stretching I follow, thanks Aaron!!
Hey All
BS program 200# x20
Yesterdays WOD 17:09 100#
Thanks to Aaron for some great Squat instruction!! Really specific and actionable
Hey 6am-ers! I mathed (yes, I made math a verb) your split times and left them on the board. Make sure you get in sometime in the next few days and record them so you can track your progress. Great job to all this morning!
with Mark E.
2:40/2:26/2:21/2:24/2:31
Total: 24:23Rx
WOD w/Claire
PU w/BB – 3:09/9:01/15:00/20:58/26:54
Luciana you did even better work and carried our team! I am happy that our last 4 rounds were all faster than the first.
Hollow/arch body
Team adductor Magnus 3:26/3:21/3:09/3:02/2:50
=27:48 RR
Arch body
Hollow body
Wod with Marco 24:23
WOD with Joey “mighty mice”. 24:01!!
WOD: 2:54,3:04, 3:19, 3:07, 3:02
By myself
Rx
W/ Rich: 27:17 Rx
3:16…3:05…3:03…2:58…2:55
With Chas: 26:56 rx
WOD with Chris
3:40/3:11/3:13/3:20/3:06
Total: 28:30
WOD with Catherine
4:35/4:36/4:04/4:20/4:09 : 33:04
3:20-3:13-3:41-3:10-3:08 28:27 Rx with Lauren!
With Glenn: 3:08, 3:25, 3:23, 3:50, 3:39=29:25 Rx
With Melissa 3:27/3:24/3:35/3:24/3:26