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Monday, July 30, 2012

2012 July 29
by bk

ATTENTION – Integrity’s Revenge Update:

We will be having a meeting at the gym for anyone who wants to listen in – tomorrow, Tuesday, July 31st at 5:45pm. The meeting will be appx 20 minutes long. We will be discussing details about our Integrity’s Revenge event that will be held at The Maritime Center on October 6-7. Topics of discussion will be competing, judging, and volunteering. This meeting is for anyone! Also, “LIKE” the Integrity’s Revenge Facebook Page.

Take 30 minutes to work on the following:

1. Hollow Body
-tuck postion
-open tuck
-tuck crunch
-V-ups
-hold
-rocks

2. Arch Body
-hold
-rock

3. Hollow Body to Arch Body rolls

then….

3 rounds for time:
20 kettlebell swings (53lb/35lb)
30 abmat situps
Run 400m

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CrossFit Integrity, Charleston, SC

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30 Responses leave one →
  1. Lindsey permalink
    July 30, 2012

    12:16Rx….first time! Yay!

  2. Chas permalink
    July 30, 2012

    10:50Rx – way to go Lindsey!

  3. Mark E. permalink
    July 30, 2012

    WOD- 9:44 rx

    Back squat 6 sets of 4 -275-285-300-320-330-340

    Skill work (butterfly pull ups, snatch)

    40 ghd hip ext

  4. Vanny permalink
    July 30, 2012

    Paleo Workshop this Saturday, 4 Aug 2012 at noon! If you have any questions regarding the Paleo diet, bring them to workshops. I will try to answer them as best as I can!

    Friday, 10 Aug 2012 at 7pm. Riverdogs outing at the Joe!

  5. July 30, 2012

    11:03Rx

  6. Will C. permalink
    July 30, 2012

    11:51 Rx – I blame my shoelace coming untied on the second run

  7. Tracy permalink
    July 30, 2012

    12:34 RX

  8. Whit permalink
    July 30, 2012

    WOD : 12:55 RX (First RX!)

  9. Courtney B. permalink
    July 30, 2012

    13:28 Rx

  10. Elaine permalink
    July 30, 2012

    13:26 Rx.

  11. Mike Myjak permalink
    July 30, 2012

    9:08 Rx

  12. Michael Wilcox permalink
    July 30, 2012

    12:45 rx

  13. Steph Johnson permalink
    July 30, 2012

    12:50RX! Never RX’d kettlebell until today – thanks Catherine for telling me I could do it!!

  14. Lindsay permalink
    July 30, 2012

    10:43 Rx
    Great job to everyone Rx-ing!!

  15. Nick R permalink
    July 30, 2012

    WOD: 9:56 Rx

  16. Brent M permalink
    July 30, 2012

    12:02 rX

  17. Alanna permalink
    July 30, 2012

    12:54 RX – My first time too! So glad it happened while I was still in Charleston for the summer.

    This is my last week (unless I’m randomly here for a few days next week) then I’ll be continuing my crossfit journey in Columbia at Carolina Crossfit.

  18. July 30, 2012

    10 min of 15 sec ring dips. 91
    10 min of 6 strict/unstrict reverse grip pullups

    Wod 10:24. Cramped up bad from a protein bar I had during wod

    Off to Barbados for 7 days. Yaaaaahoooo

  19. Megan F permalink
    July 30, 2012

    12:29 Rx

    And Congratulations to Adam Daniels on his new baby girl!! 🙂

  20. Pat Y. permalink
    July 30, 2012

    Hollow Body/Arch Body/Hollow to Arch Works

    9:30 Rx

  21. Marco permalink
    July 30, 2012

    14:20Rx

  22. Keane permalink
    July 30, 2012

    11:25 rx

    Great to be back in the gym with everyone.

  23. Chrissy F. permalink
    July 30, 2012

    12:46 rx
    YAY for Adam!!!
    Alanna, “little business”, I’ll miss you! Great job while you were here! You worked hard girl!!!!

  24. Adam h permalink
    July 30, 2012

    Run 400m
    BS- 1×10-135
    1×10-155
    2×8-185
    20 pushups in between sets
    Recon Ron–GHDs in between sets
    20-20-12-12 GHDs
    12 hip extensions

  25. July 30, 2012

    Congrats to Adam D!…. also, great work by everyone today and congrats on all who Rx’d for the first time! Keep up the great work!

    9:35 Rx

    CrossFit Integrity, Charleston, SC

  26. Glenn C. permalink
    July 31, 2012

    11:05 Rx
    Pathetic!!!

  27. Vanny permalink
    July 31, 2012

    11:24Rx

    Congrats Adam!

  28. Rick permalink
    July 31, 2012

    12:43 Rx

  29. Catherine permalink
    July 31, 2012

    13:50ish? Rx it’s the running that gets me.

    Great job Steph!
    Congrats Adam!

  30. Catherine permalink
    July 31, 2012

    First time doing 20 unbroken kbs for 3 rds

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