Monday, February 11, 2013
The 2013 CrossFit Games Registration Page is live for you to register! Our CrossFit Integrity Team has been created. The more participation, the better! This will be fun! Get registered!
1. Community – this is for everyone
2. We as a gym will be doing this together
3. Register yourself as an individual – $20
4. Choose “CrossFit Integrity” as your affiliate
5. Join the “CrossFit Integrity” Team
6. Do this ASAP and tell others!
7. You will get a pair of CFI Atlas Power Wraps for registering
8. For more information, check out the rulebook
Back Squat, 1 set of 20 reps, using your previous 5-rep max load
OR….
Back Squat, 3 sets of 5 reps, using your previous 5-rep max load
then….
AMRAP in 10 minutes:
15 airsquats
10 pushups
5 pullups
Post loads and rounds/reps to comments
CrossFit Integrity, Charleston, SC
bs: 220# x 20
wod: 11+22 rx
20 @ 210# (225#)
WOD: 8 + 28 rx.
BS 20 @ 185#
WOD 6 + 10 Rx
BS – 20 @ 210# yesterday
BS – 20 @ 95#
WOD – 5 + 4 Band PU
backsquats: 275 x 20
8+17 Rx with chest to bar pull-ups
Back squat program completed. On to a new 5 rep max.
Back squat: 20 @ 180
WOD: 8 + 5 Rx
Ghds 3 rds of 15 unbroken
BS @ 130, 3×5
Wod 5+26 Rx
8 min tabata bicycles and abmats
bs: 95lbs (4 classes behind)
Wod: 9 + 12 (ring rows)
BS box squats 2×8 @ 75lbs, 1×8 @ 80lbs
WOD 6+5 Rx
BS @ 112 – 3 sets of 7. 2 more to catch up.
WOD: 7 x 3 Rx.
Tuck crunches: 4 sets of 15.
Plank ladder from last week, unbroken.
10+10 Rx+C2B
170
8+28Rx w/ 25lb vest and deadhangs
20×130# backsquats
8+9 rx (with c2b)
BS: 20@315# Completed the 8 week program
WOD: 10+28 C2B PU
BS @ 114# 4 x 5
WOD 6+10 Rx
Wod 9+26 rx
BS: 20@140# (week behind)…can’t wait to see if I can make the 20 reps at my 5 rep max!!!
WOD: 7+18 Rx
Back Squat: 20@135#
WOD: 3+28 Almost Rx- lipped pull-ups and hand release push-ups
9+29 rx
Bs- 290# 3×5
12+22 Rx
BS 205# 5-5-5
WOD 7 +18 Rx
Back Squats 240# x 20. Five more pounds to go.
WOD: 7 + 21 Rx
BS: 20 @ 175# (One day behind, finishing up thursday)
WOD (Tuesday Morning): 9 + 20 Rx
Back Squat 20 @ 165#
WOD 8 + 20 Rx