Monday, June 25, 2012
2012 June 24
Great job by all our athletes who competed in The New Primal Games on Saturday! Congratulations for Cara Jones and Nick Wagner for placing 2nd in their respective divisions!
In honor of the three South Carolina National Guard soldiers who were killed (and five injured) in a suicide bombing in Afghanistan last week. The eight soldiers were part of the 133rd Military Police Company, nicknamed the “Palmetto Regulators.” The unit is based in Timmonsville, SC.
3 rounds for time:
30 thrusters (65lb/45lb)… *set barbell down, including 65lb
30 toes-to-bar
36 pushups
Cash Out:
133 double unders
*There is a 5 burpee penalty for dropping the barbell
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CrossFit Integrity, Charleston, SC
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WOD: Rx + 36 singles w/ 35 min. time cap.
25:57 Rx
28:49 Rx with cash out
22:30 Rx/ 27:20 with cashout
32:10 Rx with DU cashout…curse you toes to bar!
Way to represent Cara and Nick!!
2 rnds +80 at the 30 min mark. Scaled down to 33# bar and knee PU.
Completed all reps at 31:45min. A humbling re-entry after 3 weeks away.Whew!
27:13 Rx w/ cash out
DUs took me SO long to do…
26:46 RX
even a harder workout when I cheated on my diet having lasagna last night…serious cramps the entire wkout…
First day back and it shows…
2R + 26 in 30:00
45#/knee raises/knee pushups
29:43rx+7DUs 30min cap
2 rds +38rx at 30:00
50 hip extensions
50 air squats
Stretching
Threw one rowing in too
31.09 no dbl unders
One of my good friends was in 133rd. He served a year in Iraq; I sent him a snap shot of CFI’s home page for today’s WOD.
One of soldiers, that was KIA, was an amputee but still served and sacrificed his life so others may live. So when you don’t think can push through, suck it up and move. 28:32Rx
Hatch squat week 4 day 1
Wod: 21:14rx
Wod: 27:30Rx Cash out: 33:40~
27:26 Rx + Cashout
29:12Rx w/o cash out
23:48 Rx/maybe 10 DU’s
I loved this WOD…arms are burning!
Great work by all today!! Great job honoring the fallen.
21:05 Rx, with DU cash-out
CrossFit Integrity, Charleston, SC
Oh yeah, rx’d what i complete. Just not enough time for jump rope (haven’t got du yet.) Thanks to my son and son in law who both serve. I am blessed.
Bench Program w4d1
4×6 240
Dips
1×10 bw
5×5 45#
wod
18:5#? before dus (sub ghds for t2b)
with dus DNF before 30 min time gap
Great job Nick and Cara!!! Way to represent!
20:15Rx inefficient TTB
24:13Rx + cash out.
24:26 Rx … Got REAL hot…
Yea, didn’t get far in this one.
Hit 30 minute cap
2 rnds + 43 Rx
25:25 w double under cash out.. Weak sauce thrusters
Rx
2 + 30 rx timed out with 30 min cap.
2+2 @45#
DNF Rx Made it to 75Du’s w/ 30 min cap.
WOD: Hit the 30 min time cap. 2 rounds + 17 reps Rx
WOD: Hit the 30 min time cap. 2 rounds + 17 reps Rx
2+6 rx, did work beforehand, i was TOAST!