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Friday, March 4, 2011

2011 March 3
by bk

“Randy”

For time:
75 power snatch (75lb/53lb)

For this WOD, split up into multiple heats and count reps.  Go as fast as you can!  Compare to 7/27/10.

Core Development:
30 knees-to-elbows

then….

8 minute alternating tabata
-flutter kicks
-plank holds

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CrossFit Integrity, Charleston, SC
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17 Responses leave one →
  1. Austin permalink
    March 4, 2011

    WOD 10:02 65#
    8min Tabata flutter kicks, plank holds

  2. Nick R permalink
    March 4, 2011

    WOD: 7:14 Rx

    then Killer Ab workout with Beth. Thanks Beth!

  3. Dan M permalink
    March 4, 2011

    WOD: 8:22 Rx
    30 elbows to knees
    8min Tabata: flutter kicks, medicine ball knee to elbow planks (Beth’s level 3 planks)

  4. Pat Yib permalink
    March 4, 2011

    5:05 Rx

  5. Chris Pace permalink
    March 4, 2011

    Overhead Squat
    5-3-1-1-1
    135-155-175-185 (PR)-195F

    Overhead Squat
    6 sets of 6 @ 60% of 1rm…60 sec rest
    115#

    then….

    4 x 400m runs with BK…..2 min rest
    63s, 68s, 71s, 73s

    then…

    12 prowler pushes x 80′ with BK…45 sec rest

  6. Mark permalink
    March 4, 2011

    11:40ish Rx, felt the form was good

    We only had time for Tabata

  7. Ryan M permalink
    March 4, 2011

    4:51 Rx Damn! 47 sec behind PR

    30 knees to elbows

    8 min tabata
    Flutter Kicks
    Plank holds

  8. David R. permalink
    March 4, 2011

    9:21 Rx

  9. Shawna permalink
    March 4, 2011

    25 kb @ 35#

    Found 1 rm on back squats:
    (5) 65, (3) 95, 115, 115, 135, 135..PR

    Then…

    4 rounds:
    10 kb @ 35#
    20 walking lunged w/ 30# sandbag

    Around the 7 min mark…

    Tried to make it back in time for the WOD, will have to make it up. It was great working out with you Heather babe! And thank you for the coaching, Ryan!!

  10. March 4, 2011

    WOD 7:03 Scaled to 10# bar to work on form…still need to work on form.

    30 Knee to Elbows
    8 min. tabata
    Fluter Kicks
    Plank holds

  11. Mike Myjak permalink
    March 5, 2011

    9:00 @ 65#… need to work on form

  12. March 5, 2011

    6:53 Rx (PR) – made the WOD up on Sat.

  13. March 5, 2011

    Oops that was Alex posting not Kevin

  14. March 6, 2011

    How funny that my time was also 6:53 so what a couple we are and I did it on Friday so it wasnt even planned.
    30 knee 2 elbow
    tabata flutter/plank

  15. March 6, 2011

    4 x 400m runs with CP…..2 min rest
    68s, 71s, 74s, 75s

    then…

    12 prowler pushes x 80′ with CP
    -each set start on the minute

    CrossFit Integrity, Charleston, SC

  16. Eddie permalink
    March 7, 2011

    Gymanstics WOD

    3×10 weighted dips w/ 53 lb KB

    I think it was 6:31 Rx

    30 knees to elbow

    8 min tabata plank variation & flutter kicks

  17. Michael Woods permalink
    March 7, 2011

    4:17 Rx

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