Monday, July 2, 2012
2012 July 1
Spend 20 minutes to work on a skill or two
-double-unders
-HSPU
-handstand walking
-muscle-ups
-other
then….
“Magic Mike”
AMRAP in 10 minutes:
Buy-In: Run 600m (start at back door)
2 thrusters (95lb/65lb)
2 burpees
4 thrusters (95lb/65lb)
4 burpees
6 thrusters (95lb/65lb)
6 burpees
…..as far as you can climb in the 10 minutes
Post skill and reps to comments
CrossFit Integrity, Charleston, SC
38 Responses
leave one →
LOVE the WOD name.. Get some, CFI!!
Thanks Brian. Great gyration.
2,4,6,8 . . . + 11 thrusters, 85#
DU, pullups, ring dips.
butterfly pull-up work
Got 14 thrusters complete in 10 mins
2, 4, 6, 8, 7rx
HSPU, DU
Finished 5 rounds(10 burpees)+4 thrusters
nice picture by the way Brian
Bad Ass picture Alex!
2-4-6-8-7rx
HSPU, DU
WOD: 6+6 Rx … Got through the 12′s and 6 additional thrusters.
congrats jen and sam on your muscle ups today!
Yeah! Good job to Jen N on her kipping MU and to Sammy for his FIRST MU! So proud of you both! WHOOP WHOOP!!!
worked on butterfly pullups… got 10 w/0 dropping off the bar, but only 7 unbroken. SOON!
WOD: 70 total reps Rx (round of 10 + 10 thrusters)
DU work…starting to get there, got 5 DUs alternating single/double.
WOD: 8 + 14 @ 65#; thanks Aaron for the push.
DU work
WOD: round of 8 +10 rx
6 rounds + 10 thrusters
got through the twelves
GVT Bench Press
4×10 @ 165
6×10 @155
~60 seconds rest in b/t sets
WOD
12+4 RX
Got through round of 10 @ 45lbs.
Worked on kipping pull-ups, handstand pull-ups, and rope climbs.
Thanks to everyone for the help!
Worked on HSPUs, DUs (got 3 consecutive, new PR, haha) and kipping PUs. 70 GHDs.
Embrace the suck. Got to 6 + 6. I cannot lift weights after running. Fact.
Great work by all today! Congrats Jen and Sam on your first MU’s!!
HSPU work.. HS walk work
12 + 15 Rx
CrossFit Integrity, Charleston, SC
HSPUs work/walk
12+7 Rx
Worked on HSPU and chest to bar pullups
WOD: 5 rounds + 5 thrusters Rx
Thanks to Coach JoMo for help with pull-ups and DUs!!!
WOD: 4 Rounds + 2
Good work to the new Katie(s) – welcome to CFI !!
5 rounds (set of 10) + 6 thrusters
Handstand, MU work, etc.
5+17 Rx
Thank you for the 12 class, Jen! Great work Jen Naylor & Sam!
Ohhh yeah… 8 min abmat & bicycles… Seriously… Already done for tomorrow
Butterfly pullup
12 + 7 Rx
Congrats Jen and Sam on the MU!
Butterfly work
A painful 12+13rx
60 ghdsu
Worked on handstand walks and butterfly pull ups..
WOd ..Completed 12 thrusters and 12 Burpees…
200 pushups/ 200 situps unntimed
Pullup work
WOD: got 12 thrusters + 6 burpees
DU work
8+4@55#
Pullup, double under, rope climb, muscle up, handstand pushup work
WOD: 8 +6 @ 75#
Correction….not 8 rounds, but 3 + 6.
handstand walk work (if you can call it that)
4 rounds (completed 8′s) + 10 thrusters, Rx.
Thanks for the great name Brian! Picturing Channing helped
Double Under work
Completed the round of 8 + 3 Thrusters
Thanks for tips and the push Pat
Started hatch
60 GHD
40 hip ext
Handstand work
Ring rows
8+ 2 rx
Thanks for the running tips/ exercises Brian.
50 hip extensions
Du/ jump rope work