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Monday, February 22, 2016

2016 February 21
by bk
Welcome two new additions (Coach Courtney and  Coach Ashley) to our already awesome CFI coaching team! These two ladies are both Level 2 certified and bring a lot of years of experience into our gym!  Coach Courtney was the head coach at CrossFit 829 in Summerville.  Coach Ashley coached at CrossFit Oahu (Hawaii) prior to moving to the Lowcountry where she coached at Broken Bell CrossFit in Mount Pleasant. Time to get even more better each day, everyone!  They are here to help you!

CrossFit Games Open WOD 14.4

AMRAP in 14 minutes:
Row 60 calories
50 toes-t0-bar
40 wallball (20lb/14lb)
30 power clean (135lb/95lb)
20 muscle-ups (sub 20 pushups + 20 chest-to-bar pullup/pullups/ring rows)

Compare to 3/24/14
Compare to 3/21/14

Core Development:
4 sets:
10 side plank rotations (each side)
12 tuck crunch
15 hollow body rock

Additional work (optional):

Endurance:
5 sets:
Run 400m
Airdyne, 15 calories
-rest 3 minute between sets

Accessory:
low row (lat pulldown machine), 4 sets of 12
W’s, 3 sets of 10
butterflies, 3 sets of 15
archer (crossover symmetry), 3 sets of 16 (8 each side)
ATYT (crossover symmetry), 2 sets of 8
1-arm overhead tricep extension, 3 sets of 12 (each arm)
tricep pushdown (rope), 4 sets of 10

Post total reps to comments

CrossFit Integrity, Charleston, SC

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6 Responses leave one →
  1. Shawan permalink
    February 22, 2016

    WOD: 176 Rx

  2. Luciana permalink
    February 22, 2016

    WOD: 155 Rx
    Core work, 4 rounds
    Thanks Coach Ashley – great to meet you and work with you!

  3. Khoung permalink
    February 22, 2016

    180 Rx

    Core dev

  4. Joe Wade permalink
    February 22, 2016

    186 Rx

  5. February 23, 2016

    Great work by all today!

    292 Rx

    CrossFit Integrity, Charleston, SC

  6. Mish permalink
    February 23, 2016

    180 Rx with 1 failed MU attempt with 30 seconds left

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