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Friday, January 29, 2016

2016 January 28
by bk

Attention: Due to our coaches competing in the Famously Cold Showdown in Columbia, SC tomorrow (Saturday), Open Gym is cancelled. There will be Open Gym from 12:00pm-2:00pm on Sunday. You are welcome to travel to Carolina CrossFit in Columbia to watch our four teams compete tomorrow!

Teams representing our gym are:
Pootie Tang — Vanny Yib and Pat Yib
The “A-A” Team — Ashley Taylor and Aaron Thompson
The Lollipop Guild — Amy Halperin and Brad Becker
Mighty Mice — Courtney Sterner and Donny Pearson


3 sets of:
6 sumo deadlift high pull
-rest as needed
12 front rack box step ups (leading with right leg)
-rest as needed
12 front rack box step ups (leading with left leg)
-rest as needed

*choose weight accordingly
*warm up to each movement before starting working sets
*choose box height accordingly

Compare to 11/6/15


AMRAP in 7 minutes:
30 double-unders
15 pushups

Compare to 11/6/15

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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4 Responses leave one →
  1. Justin F permalink
    January 29, 2016

    SDHP: 105#

    BSU: 85#

    WOD: 5 + 31 Rx (16 rep PR!)

  2. Khoung permalink
    January 29, 2016


    5+31 Rx

    Great job 6am!

  3. Blair permalink
    January 29, 2016

    Thursday’s squats:
    BS: 185#
    FS: 155#
    WOD: 4+33 Rx, 10 rep PR

  4. Shawan permalink
    January 29, 2016

    SDHP: 85#

    BSU: 55#

    WOD: 4+10 (15 DUs per rd)

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