Monday, December 14th
2009 December 13
We have started registering for the 2010 Garage Games, Feb 6-7 in Woodstock, GA! Let us Coach Kevin and Coach Brian know if you are interested in participating or coming to watch and support.
“Ryan”
Five rounds for time:
7 muscle-ups
21 burpees
If you cannot do muscle-ups, substitute the following…… 4 pull ups + 4 dips = 1 muscle up
Crossfit Integrity, Charleston, SC
16 Responses
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31:06…gb pullups…bb ring dips….
31:55 i believe, wow tough one that i had to butcher but better than doing nothing. BB on ring dips, 1st round pull ups no band, 2nd-3rd round bb then went to ring rows for 4th and 5th round, pulled my bicep and couldn’t tough out the pull ups. Thanks for the push not to quit all together KL.
Sorry I am going to miss this WOD….not really.
I am going to do some pullups on the tree branch in my front yard. My neighbors will think I am a ninja.
Good job to the am crew, very inspiring! Not looking forward to this one today!
36:20 Rx
Tough! Real tough! Sorry my name brought this madness!
ryan…I wish your name was bob,
.and I’m not postin my time since I did 28 burpees instead of 21….
Lets just chalk this up as an “amanda moment” WOD I had a case of the MOOOdays!
Crossfit Integrity, Charleston, SC
15:49 Rx It’s great to be back!
Crossfit Integrity, Charleston SC
34:14, 4 rnds; gb first rnd for pull-ups, gb+bb remaining; bb – dips; burpees slowed me down.
Crossfit Integrity, Charleston SC
25:31 ring rows instead of pullups & toe/foot on floor for the 1st 3 rounds then bb.
44:52 first round MU’s on PU bar rounds 2-5 pu’s and ring dips
This WOD will make you mentally tough! This is one of the harder WOD’s I’ve ever done at CF. Just when I wanted to quit I still had two rounds to go. Thanks for all the encouragement from the coaches. Great job to all athletes who Rx’d this one.
Crossfit Integrity, Charleston SC
12:33 Rx
man…i swear all of the HERO WOD’s are bananas! talk about muscle fatigue…great job to everyone today!
Crossfit Integrity, Charleston SC
i think 33:40 ?? if i remember correctly… 4 rounds, and blue bands for pull-ups and ring dips. ugh, my arms hurt
15:29 Rx
Crossfit Integrity, Charleston, SC
I think somewhere around 35 dont really remember just glad to have finished 5 rounds… Very tough WOD even with toe touch ring dips
19:58
jmu