Monday, August 13, 2012
2012 August 12
Back Squat, 1-1-1-1-1-1-1 reps
then….
3 rounds for time:
20 kettlebell swings (53lb/35lb)
20 chest-to-bar pullups (scale to pullups or ring rows)
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CrossFit Integrity, Charleston, SC
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Skill Development- Back Squat #175 PR
WOD: #35 kettlebell, ring rows 5:32
BS: 185-205-225-235-245-255-260
WOD: 8:04 (10 C2B, the rest pullups)
275-315-335-365-395-405-415-425(pr)
20 lb pr from roughly 3 months ago
8:30 rx , need to learn butterfly c2b, struggled thru these
1 rep 340# max
8:38Rx
305 315 f
8:25rx
175 one rep
wod: 9:30 Rx
DU Work
120 one rep PR
WOD: 9:29 with 25lb / ring rows
Thanks for great 4p!
BS 165# max
10:04 35#KB / C2B w/blue and red band
75-80-85-90-95-100-105-115-125-130 (started low bc didnt know max rep yet…why so many)
WOD: 11:03 (25lb with ring rows)
9:10 Rx
6:40 Rx
BS: 185-205-225-225-245(F)-240-245 (PR)
WOD: 9:30 @ 35#/ring rows
Thanks 6:00…you really helped with that PR!
BS: 95-115-120-125-130-135 (2)(PR)
Wod: 6:57 sub RR
10 ghds, 85 abmats with 26# kb
115 (pr)
10:00 ring rows
335 pr
13:17 not quite rx
175# 7:27 sub rr
BS: 95 > 135 (PR)
WOD 9:43 – 5 pullups/15 ring rows each round.
Good mornings with Sarah… Due to hatch tomorrow
9:47?? Two seconds after Sarah whatever that was
50 abmats
20 minutes of stretching
9:58 – 10 pullups & 10 ring rows (alternating 5/5/5/5)
6:38Rx
Great work by all today and congrats on all the HUGE PRs!!
Keep up the solid work!
CrossFit Integrity, Charleston, SC
WOD
10:00 Rx
5 sets of 5 good mornings (instead of back squats… will do hatch later in the week)
WOD:
9:46 – sub ring rows
+ 50 abmat situps and 20 min stretching after
9:08Rx
Back Squat: 135-155-175-195-215-235(PR)-245 (PR)
WOD: 13:53 Rx
12:44 using a 55# dumbbell
DID last Thursdays WOD – 10-9-8….3-2-1 135# Power Cleans & Pullups (9:27 Rx)
BS – 295# PR – 305# Fail
WOD: 7:49 Rx
(3) 450 meter sprints/runs
225, 245, 255, 265, 275, 285, 295, 305 – Old PR 285, New PR 305
Back Squat: 275 PR
WOD: 10:52 pullups
20 minutes of strectching
95-100-105-110-115(f)-115-120(f)-120
WOD 19:05 (I’m pretty sure) Rx
Congrats to Dickson on the new pr, that was awesome!
Thanks for the help with the tape and the hands.
135-155-185-205-225-240-240 (F)
WOD – 10:58 sub pull-ups
BS
failed at 265 twice
wod
10:51 Rx