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Friday, January 25, 2013

2013 January 24
by bk

jk

5 sets of: (untimed)
15 hollow body rock
15 arch body rock

then….

Team Reverse β€œBarbara”

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
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21 Responses leave one →
  1. Rich W permalink
    January 25, 2013

    wod w/ Reuben: 27:17rx

  2. Luciana permalink
    January 25, 2013

    WOD 31:59 sub RR for pullups – awesome work, Blair! Thanks for partnering!

  3. lynn alex permalink
    January 25, 2013

    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!

  4. Jamie G permalink
    January 25, 2013

    Hollow body and Arch body Rocks

    WOD w/ Lynn: 27:48 ( Yes, I demand a redo on round 5 πŸ™‚ 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 πŸ™‚

    Lots of stretching I follow, thanks Aaron!!

  5. Terry S permalink
    January 25, 2013

    Hey All
    BS program 200# x20
    Yesterdays WOD 17:09 100#
    Thanks to Aaron for some great Squat instruction!! Really specific and actionable

  6. Emma permalink
    January 25, 2013

    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!

  7. Marco permalink
    January 25, 2013

    with Mark E.

    2:40/2:26/2:21/2:24/2:31

    Total: 24:23Rx

  8. Tracy permalink
    January 25, 2013

    WOD w/Claire
    PU w/BB – 3:09/9:01/15:00/20:58/26:54

  9. Blair permalink
    January 25, 2013

    Luciana you did even better work and carried our team! I am happy that our last 4 rounds were all faster than the first.

  10. Hannah permalink
    January 25, 2013

    Hollow/arch body
    Team adductor Magnus 3:26/3:21/3:09/3:02/2:50
    =27:48 RR

  11. Mark E permalink
    January 25, 2013

    Arch body
    Hollow body

    Wod with Marco 24:23

  12. Erin permalink
    January 25, 2013

    WOD with Joey “mighty mice”. 24:01!!

  13. Angel permalink
    January 25, 2013

    WOD: 2:54,3:04, 3:19, 3:07, 3:02
    By myself

  14. Angel permalink
    January 25, 2013

    Rx

  15. Rueben permalink
    January 25, 2013

    W/ Rich: 27:17 Rx
    3:16…3:05…3:03…2:58…2:55

  16. Michael Wilcox permalink
    January 26, 2013

    With Chas: 26:56 rx

  17. Evan T permalink
    January 26, 2013

    WOD with Chris
    3:40/3:11/3:13/3:20/3:06
    Total: 28:30

  18. Krista permalink
    January 26, 2013

    WOD with Catherine πŸ™‚
    4:35/4:36/4:04/4:20/4:09 : 33:04

  19. Megan F permalink
    January 26, 2013

    3:20-3:13-3:41-3:10-3:08 28:27 Rx with Lauren!

  20. Courtney B. permalink
    January 28, 2013

    With Glenn: 3:08, 3:25, 3:23, 3:50, 3:39=29:25 Rx

  21. Laney permalink
    January 30, 2013

    With Melissa 3:27/3:24/3:35/3:24/3:26

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