Friday, September 3, 2010
2010 September 2
This coming Monday (Labor Day) the gym will be closed. HOWEVER, we will be having a group (team) WOD at Marion Square (downtown) at 10:00. Meet in the middle of the Square by 10:00. Pass the word and see you there!
Marion Square is located in between King St. and Meeting St., right at Calhoun St.
Deadlift, 1-1-1-1-1-1-1 reps
2 sets of 5 (using 75% of your 1-rep max)… To Be Done UNBROKEN
2 sets of 10 (using 50% of your 1-rep max)… To Be Done UNBROKEN
Allow enough rest between sets
Compare to 7/29/10
Core Development:
60 partner med-ball situps (20/10)
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CrossFit Integrity, Charleston, SC
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Deadlifts
225-245-265-285-305-325-340PR!
2 sets of 5 @ 75% – 255#Rx
2 sets of 10 @ 50% – 170#Rx
205-225-245-265-285-305PR
2 sets of 5 @ 75% = 230Rx
2 sets of 10 @ 60% = 170Rx
Great job Brad!
135-155-175-185-205(PR)-215(PR)-225(PR)
2 sets of 5 @ 170#
2 sets of 10 @ 115#
245-315-265-315-335-345PR-355f
2×5@250
2×10@170
225-245-265-295-315-335-345F-340F
2×5@250
2×10@170
CrossFit Integrity, Charleston, SC
From my Garage…
135-185-205-225-275-295-310 PR, I ran out of weights
2×5 @ 235
2×10 @ 155
30 T2b
8 Sets of 3 Powercleans w/ 1 min breaks between sets 135#
L Sits on pirouettes
3 sets of 15 sec, rest 45 secs in between
3 sets of 10 sec, rest 30 secs in between
3 sets of 5 sec, rest 15 secs in between
315-365-385-405-425-435(f)
2×5@335
2×10@275
PR on busting my ass in warm ups. Great job noon class.
225-225-245-265-265-285-315
2×5@240
2×10@160
365-405-425-460F-460F
2×5 @ 335
2×10 @ 275
60 partner med ball situps
135-155-175-185-205(PR)-215(f)
2×5 @155
2×10@105
Good job Bridget!!!
Love the pic of Amy
CrossFit Integrity, Charleston, SC
275-315-365-405-425PR
2×5@315
2×10@210
Oh my! No!!! I missed a DL workout! Boo for working late!
Great job guys!
275-315-335-365-390(PR)-415(PR)-425(PR)-435(PR!)-445F
DNF on the UNBROKEN sets of DLs. punked out.
great job to Mark on getting 445. beast.
4 x 15 sec straddle (bent legs) & front lever (adv. tuck)
3 x 20 sec planche (frog stand) & reverse pushup
3 x 20 sec German hang
5 x 12 sec L-sit parallel bars
3 x 15 sec support hold (rings)
185-225-275-315-345(PR)-355(PR)!
2 x 5 @ 265
2 x 10 @ 185
60 ab mat, med ball, w/ partner
30 toe to bar
275-315-335-365-390-415(PR)-425(PR)-435(PR)-445(PR)
2rds x5 @335
2rds x 10 @225
Pat we kicked ass man, nice job destroying PR’s!
That pic looks familiar!
225-245-265-285-295-300-310 PR!!!
2×5 @ 225
2×10 @ 155
60 Incline Medicine Ball Situps @ 15 lbs
225 275 315 335 365 375f 375f
5 315
10 225
245-316-355-385-395 (pr)-400 (PR)
300
155
185-225-275-315-345-355-365
1×5 @275
2×10 @185
60 ab mat, med ball, w/ partner
275-300-315-335-355PR-365PR!-370F…previous PR 345
CrossFit Integrity, Charleston SC
365-385-405-415PR-425F(had it up lost grip)-425F
2×5 @ 305
2×10 @ 215
I felt like I wasted some energy on the warm up, next time start heavier around 315 instead of 215 and working up to the first 1rm.