Skip to content

Monday, December 27, 2010

2010 December 27
by bk

All Mobility Classes and Open Gym Hours are cancelled for the week. 

This week’s class schedule is as follows: (These are all Group Classes)
Monday – 5:00pm, 6:00pm
Tuesday – 6:00am, 5:00pm, 6:00pm
Wednesday – 6:00am, 5:00pm, 6:00pm
Thursday – 6:00am, 6:00pm
Friday – 12:00pm
Saturday – CLOSED

Overhead Squat, take 20 minutes find your 1-rep max

then….

1 set of 12, using 50% of today’s 1-rep max

then…. 

3 rounds for time:
5 squat snatch (95lb/65lb)… scale as needed
10 burpees

Core Development:
40 GHD situps

Post loads and time to comments

CrossFit Integrity, Charleston, SC
Be Sociable, Share!
21 Responses leave one →
  1. Chris Pace permalink
    December 27, 2010

    26 HSPU buy in
    3 rounds
    15 shoulder to overhead @ 135#
    500 m row

    13:09

    50 L-Hang Crunches

  2. Greg S permalink
    December 27, 2010

    175(PR), 5:15 rxd.

  3. Pat permalink
    December 27, 2010

    OHS 185# PR by 10#

    1×12 95#

    WOD 3:38 Rx

  4. Derrick permalink
    December 27, 2010

    95×5-135×5-155×3-175×1-195PR-205PR! Previous PR was 185, crushed it!

    50% of 205=105x12reps

    4:53Rx

    CrossFit Integrity, Charleston SC

  5. Willie permalink
    December 27, 2010

    165# one rep

    2:27 Rx

  6. Christin permalink
    December 27, 2010

    OHS: 85# PR by 5#

    50% of 85=45X12 reps

    4:15 (45#)

  7. Christin permalink
    December 27, 2010

    Oh, thanks to Heather, Vanny, Lynn, Khoung, Pat, Brian and everyone else who helped me through it! 🙂

  8. Amy permalink
    December 27, 2010

    OHS 1RM: 145#PR
    20 reps @ 85#

    3:04 Rx @ 75#

    100 DU’s

    5 x 5 reps butterfly pullups

    Day 9 ring dip challenge

  9. Khoung permalink
    December 27, 2010

    135-185-205-225PR-245PR

    120# x 12 reps

    3:53 Rx

    40 GHD situps

  10. December 27, 2010

    OHS 185#
    4:57 Rx
    50 ghd 50 hip extension
    at home 4 x 400m run with 1 minute rest between each

  11. December 27, 2010

    85# – 1 rep max OHS (PR)

    45# – 12 reps

    5:20 – 1st rd at 65# then 45#

    Thanks to everyone who cheered me on. OHS and burpees are 2 of my weakest, thus most hated movements. You guys pushed me through that last round!

  12. December 27, 2010

    Oh yea
    40 GHDs

  13. December 27, 2010

    Great work by all today and congrats to everyone who PR’d!!!

    135 x 5
    175 x 2
    205 x 1
    225 x 1 (F)
    225 x 1 (F)
    225 x 1
    235 x 1 (PR)
    245 x 1 (PR)
    255 x 1 (PR)
    135 x 12

    2:45 Rx, using 115lb

    CrossFit Integrity, Charleston, SC

  14. December 27, 2010

    185# OHS PR
    95#x12
    4:57 Rx wod
    5 rep max on dead lift
    365×5 PR and then 240 x 15
    50 ghd 50 hip ext.
    at home 4 x 400 m with 1 minute rest between each

  15. Scott M. permalink
    December 27, 2010

    115 – 135 – 155(f) – 155(f) – 155(fffff) – 155 PR – 165(f it); I really hate OHS. I need to work on these.

    3:55 Rx on the WOD.

  16. Kurtis permalink
    December 28, 2010

    OHS 115# PR, failed @ 135#. Getting a better feel for how to do those.
    1×12 65#
    WOD 5:30 @ 85#

  17. Tim H. permalink
    December 28, 2010

    OHS 1 rep max – 135(PR)
    12x – 70

    WOD: 6:13…Rx weight but broke down motions.

  18. Pete T permalink
    December 28, 2010

    OHS – 155# PR

    12×80#

    WOD: 4:40 Rx

    40 GHD

  19. Vanny permalink
    December 29, 2010

    OHS: 115# PR

    WOD: 4:18 @ 65# snatch then OHS.

    40 GHDS + 10# vest

  20. Lynn permalink
    December 29, 2010

    OHS: 125 # PR

    12 reps at 65 lbs

    WOD: 2:59 Rx

  21. Michael W. permalink
    December 30, 2010

    205 PR
    12 reps x 105#
    3:37 RX WOD

Leave a Reply

Note: You can use basic XHTML in your comments. Your email address will never be published.

Subscribe to this comment feed via RSS