Monday, January 14, 2013
2013 January 13
Back Squat, 20 reps at 40# (or other category, if applicable) less than your 5-rep max
then…
For time:
Run 600m
60 overhead squats (95lb/65lb)
60 pullups
Core Development:
50 flutter kicks (4-count)
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CrossFit Integrity, Charleston, SC
29 Responses
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#73 Back Squat. 16:58 #33OHS Banded P/U
Awesome Coach!!
bs: 185#
wod: 11:50 w/ 65# OHS
20 @ 170#
WOD: 17:54 – 65# OHS
20 Back Squats: 235#
12:35Rx
65# BS
WOD: 15:59 45# OHS, RR
BS 110#
WOD 13:29 33#OHS, PU BB/BB
95#
WOD 14:12 RR 55#
2 Sets of 21 birthday burpees!
Thanks Jamie g and Margaret
BS – 185
WOD – 19:58 rx
BS 65#
WOD 18:15 10#, RR
First Crossfit class ever!
190
10:54rx
Biceps hurt bad after wod!
20@185#
Wod: 12:03
100 flutter kicks
Rx
BS 84#
WOD: 19:14 – 55# – Rx pullups
Flutter kicks
GHDs
Bs: 230#
Wod: 15:15 rx
BS @ 85#
Wod: 20:08 Rx up to 15 pullups, then RR for remaining 45. WILL Rx next time!
Flutter Kicks
Bs 90#
10:24 RX!!!! Commited to the 65lbs mind over matter!
BS: 95# Are we finished yet?
WOD: 12:49 55#/RR
Flutters
67# bs
16:47 at 35# and pull-ups. Overheads not my forte
Flutter kicks
Back Squats @ 90# (45# less than 5rm)
WOD: Some time over 20 min. 55# & ring rows
50 4-count flutter kick
Back Squat – 160#
WOD – 15:50 with 65# Overhead Squat
185#
WOD 14:00. 65#
20x 295# back squats
WOD – 12:09 Rx
BS 145
15:03Rx
Flutter kicks
50 abmat situps
Couch to 5k: week 2, day 1 – I willll get better at running
Great job by all today!!
WOD… 9:48 Rx
CrossFit Integrity, Charleston, SC
BS 20 @ 85 lbs
WOD 20:21 started RX, but had to drop down to 55lbs + RR
21 birthday burpees- Happy Birthday Hannah!
Rough one today! Thank you everyone for the support- I know all the encouragement and cheering is the “usual” at CFI (which makes it so great), but it was really appreciated today
Great effort today Jamie! I was giving you the Mr. Bean look cause I knew you could do it
Squats at 225#
WOD 16:22 @ 85#
BS @ 210
WOD 15:14 @ 65# OHS