Friday, January 27, 2012
2012 January 26
“Ryan”
Five rounds for time:
7 muscle-ups
21 burpees
Sub 2 chest to bar pullups and 2 dips (using box, GHD, or rings – if available) for each muscle-up. Scale rounds as needed.
Compare to 12/14/09
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CrossFit Integrity, Charleston, SC
16 Responses
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Is that Will in that video? It sure looks like him in the pic
F Yeah Smolov and Muscle-Ups! Great day today. See ya’ll at 5
Haha Nick… bandana and all!
19:39 Rx- feeling lazy today
Tabata wall sits
Lots of abs w vanny.
Rowing and Deadlifts
1500m
DL 5-5-5
290-310-330
Gonna try to do the WOD tomorrow
WOD- 21:55 Rx
F#%kin’ Awesome Day strung together 3 MU’s!!!
Thanks for the constant push Nick helped ALOT.
Awesome Job from the entire Noon class!
Well, I don’t remember my time, but I do remember I was about 10 sec behind Glenn.
Congrats on your 3 MUs, Glenn! Thanks for the noon class, Nick- I can do 1 or 2 official ring dips now w/o a band
27:27 scaled
18:35 subbed jumpin MUs
Wendler c4w2 bench press
3+ set 255 (7)
Assistance b&b
205 3×10
185 2×10
Krok rows
75# dumbell 20/20
21:53 rx
Wendler Wk 1 Shoulder Press
65#x5
75#x5
85#x5+
WOD – 22:28 scaled
Strong Work 500 o’clockers
Great job by all today!! Keep practicing those Muscle-Ups!
Row 500m
Row 400m
Row 300m
Overhead Squat
170 x 10
185 x 8
200 x 8
210 x 8
Back Squat
275 x 10
295 x 8
320 x 8
340 x 8
Front Squat
225 x 5
245 x 5
265 x 5
265 x 5
Row series…with resting as needed between sets
Row 100m
Row 200m
Row 300m
Row 400m
Row 500m
Row 600m
Row 700m
Row 800m
Row 900m
Row 1000m
Row 750m
Row 700m
Row 650m
Row 600m
Row 550m
Row 500m
Row 450m
Row 400m
Row 350m
Row 300m
Row 250m
Row 200m
Row 150m
Row 100m
Row 50m
Total rowed today….. 12,700m
OMMRC….. 76,098 meters
CrossFit Integrity, Charleston, SC
12 sets of 2 BS @ 83% 1RM EMOTM
225#
5 rounds
airdyne 20 cals
15 GHD
15 hip extensions
11:40
WOD: 19:36 rx
13:26 Rx