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Friday, March 30, 2012

2012 March 29
by bk

4 rounds for time:
25 box jumps (24in/20in)… pause at top
5 thrusters (155lb/105lb)… scale as needed
2 rope climbs, 15ft

Core Development:
100 abmat situps

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CrossFit Integrity, Charleston, SC

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12 Responses leave one →
  1. Mark E. permalink
    March 30, 2012

    Squat snatch sets of 2
    3@95
    2@115
    2@135

    Squat clean sets of 3
    2@135
    3@185

    Rack jerk
    3reps@185- 1@235
    2@195- 1@245
    1@205- 1@255
    1@225

    75 OHS for time 115#
    5:46

    Those OHS really snuck up on me after the forementioned work. Ran outta time for the rest, thanks Keith for help with form

  2. Marco permalink
    March 30, 2012

    16:55 scaled rope climbs. 1St rd 155#. 135# for rest.

  3. Nick R permalink
    March 30, 2012

    Speed work/Form work of …

    Squat Snatch, 8 sets of 2
    95-115-115-135-135-135-155-135

    then….

    Squat Clean, 6 sets of 3
    155-155-185-185-185-185

    then….

    Rack Jerk, 3-2-1-1-1-1-1
    135-155-185-185-185-185-185

    then….

    For time:
    75 overhead squats @110lb
    8:23Rx

    then….

    100 abmat situps @12#

  4. Nick W. permalink
    March 30, 2012

    37th birthday gift to myself…membership to the 500# (pr) deadlift club. Time to drink some beer and celebrate.

  5. Dickson permalink
    March 30, 2012

    19:54Rx

    Whew

  6. Pat permalink
    March 30, 2012

    Hell yeah nick!

    Congrats to Michelle on her first muscle up! Big effin deal!

    Wod
    11:30 rx

    Back extensions
    30-25-20-15-10-5

    30 ghd

  7. Evan T permalink
    March 30, 2012

    WOD: 19:xx, 95#, sub pullups

  8. Jeremiah S permalink
    March 30, 2012

    Congrats Nick and Michelle!!!! Glad I was in the room when that MU happened.

    WOD: 14:08 @135#

    Great time in the gym today.

  9. Evan T permalink
    March 30, 2012

    Make that 17 or 18 min… Started 1:30 after the first group.

  10. Bridget permalink
    March 30, 2012

    20:55RX. Thanks BK and CFI members for letting me crash your Friday WOD! Had a blast!!!

  11. Mish permalink
    March 31, 2012

    Thanks everyone! Quite possibly one of the greatest moments in my life to date! :). Glad it went down at CFI! Back to training for the next one….

  12. Vanny permalink
    April 3, 2012

    Squat Snatch, 8 sets of 2 (light load/form work)
    6 sets @ 65#
    2 sets @ 75#

    Squat Clean, 6 sets of 3 @ 115#

    Rack Jerk, 3-2-1-1-1-1-1
    95-115-135-145-155PR-165F

    100 abmat situps @15#KB

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