Monday, January 7, 2013
2013 January 7
Thank you to everyone who donated to the Sandy Hook Elementary School Fundraiser! There were over 1000 athletes who completed the WOD on Saturday!
Back Squat, 20 reps at 50# (or other category, if applicable) less than your 5-rep max
then…
For time:
60 wallball (20lb - 10ft target/14lb – 10ft target)
Run 400m with med ball (20lb/14lb)
60 slamball (20lb/14lb)
Core Development:
3 minute plank hold (cumulative)
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CrossFit Integrity, Charleston, SC
36 Responses
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I believe the 20 back squats are supposed to be 50# less, not 60#..
bs: 175#
wod: 6:37Rx
core work
BS: 55# (maybe shoulda been 65#)
WOD: 10:58 Rx
BS 100#
WOD 10:06 Rx
BS- 275# x 20
BP 1RM-275-295-315-330(f)
Wod- 5:58rx
With will, 4 rounds of:
3min cap
500m row
Am rap DU’s in remaining time
Rest 1 min in between sets
41,49, 65, 58
Incline bench
Ring push-up
Hatch w6d1
wod 6:45 rx
Bs: 20@75#
Wod: 13:20 wb 10#/14ft, everything else rx
3 minute plank in 1 minutes intervals
30 burpees for my birthday! Thank you Krista, Cara, Hannah, Jamie gi, and Kristin! Just let me know and I’ll do them for your bday!
Stretching
BS 185 2 weeks behind….
emot30seconds for 12 minutes…185 lbs power clean and press
150 ghds
5×10 strict pullups
5 min plank holds
BS 20 @ 80#
WOD 9:22 Rx
And 30 birthday burpees for Catherine:-)
BS: 20 @ 125 #
WOD: 7:57 Rx
BS: 20 @ 125 #
WOD: 7:57 Rx
Bs 52lbs (a week behind)/8:56 10lb ball (should have and will next time use heavier ball)
BS @ 135
WOD: 8:24 Rx
Happy birthday, Catherine!!
Bench press 1 rep max: 305# PR by default.
Shoulder press 1 rep max: 185# (10#Pr)
Back Sqaut: 20@ 265#
WOD: 8:58Rx
3min cumm plank holds
Productive day at the box!
BS 20@ 220
Wod: 9:28 rx
Back Squat: 20 reps @ 95#
WOD: Rx 12:30
Plank Holds: 3 minutes total-broke it up into sets of 30 second holds
Found BS 5-rep with Hannah
WOD w/10lb ball – 10:16
3 min plank hold
30 birthday burpees for Catherine!
Great 4p class, Will and Emma
Great to be back – missed the CFI Family!!
Great job by all today! Keep up the hard work and high energy. That was a FUN day!
Happy Birthday Catherine!!
CrossFit Integrity, Charleston, SC
6:01Rx
20x 285# back squats
WOD
5:27 Rx
BS: 20 @ 155#
WOD: 9:18 Rx
BS: 20 @ 100#
WOD: 9:32 as Rx as I could with wallballs
…14# ball but only half hit where they were supposed to
3 min plank hold
20 squats at 63#
8:40- semi Rx with the wallballs
3 min continuous plank hold
67# on squats
WOD: 9:42; 14#, but not all to correct target!!
Thanks for help on wall balls, Emma!!!
squats: 155 lb
WOD: 8:52 @ 14 lb. Thanks 6:00 and especially Adam H.!
Back Squats: 20 x 225#
6:25Rx
BS 20 @ 215
WOD 7:00 Rx
BS: 85# and starting to feel it!
WOD: 7:43 with 14#
plank hold. 2min straight then 1 min!
Great work, people!
BS 170#
WOD 10:05 Rx
planks, ghds
BS 135
Wod 7:49Rx. Thanks for the push, Kate and awesome job today!
3min plank
BS: 20 @ 75lb
WOD: 10:23 RX
30 birthday burpees- Happy Bday Catherine!
BS: 20 x 130#
WOD: 10:19 Rx – I need to work on my wall ball reps.
Plankhold: 3:30
20 @ 70#
wod: 8:06
Wod: 7:41Rx
3 min plank hold
Max for 5. Start program 155#
8:16 Rx
30 birthday planks for Catherine!