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Friday, November 25, 2011

2011 November 25
by bk

Today’s Group Classes — 6am, 9am, 12pm, 5:15pm

 
4 rounds for time:
Run 800m

-Rest 2 minutes between rounds (and stretch, stay loose)

Core Development:
2-3 minutes of L-sit holds (cumulative)

Post times for each round to comments

CrossFit Integrity, Charleston, SC
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6 Responses leave one →
  1. Rueben permalink
    November 25, 2011

    Solo this morning. Didn’t keep my time.
    GEAUX TIGERS!!!!!!!!

  2. Nick R permalink
    November 25, 2011

    From crossfit invincible:
    Smolov squats
    7×5@270#… Can’t believe I forgot my Progenex!!!

  3. November 25, 2011

    From CrossFit Explode (West Chester, PA)
    “Eraser”
    8 rounds for time:

    8 Sumo Deadlift High Pull (115/75)
    8 GI Janes (burpee pull ups)
    8 Push Press (115/75)
    8 Toes-to-Bar
    100m Run

    46:45 Rx

  4. Kyle Ward permalink
    November 25, 2011

    From crossfit weddington in charlotte nc

    Good mornings
    3-3-3-3-3
    95-95-115-135-135

    Wod
    10-9-8-7-6-5-4-3-2-1
    Deadlift @ 155#
    Box jump
    Burpee
    8:57 rx

  5. November 26, 2011

    Deadlift
    205 x 5
    255 x 5
    305 x 3
    335 x 5
    385 x 5
    435 x 9

    Sumo Deadlift
    3 sets of 7, using 225lb (1 set with bb)
    4 sets of 7, using 255lb (4 sets with bb)

    Hip Extensions
    5 sets of 12 (4 sets with 25lb)

    21-13-12-11-11
    HSPU
    GHD situp

    CrossFit Integrity, Charleston, SC

  6. Jessica and Leroy P. permalink
    November 26, 2011

    At JB Charleston Crossfit
    Team WoD, teams of 3
    Team member carry x3 (each member carries and is carried) abt 50m each, for time, 2nd place
    30 tire flips for time (2:53), 2nd place
    100 pullups for time, divided between the team however we choose, 1st place
    100m leap frog, 1st place
    then
    relay, must run and tag teammate when finished
    score is total reps
    1 team member 2 min max reps goblet squat, 53# KB (Matt, 60-something)
    1 team member 2 min max reps box jump, 24” (me, 34)
    1 team member 2 min max calories row (Leroy, 42)
    1st place

    1st place overall, yeah! 🙂

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