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Monday, November 23rd

2009 November 22
by bk

Arts and crafts day this past Saturday was a huge success.  Many thanks goes out to Tara, Sasha, Chris, and Nigel for their long-lasting efforts in developing the WOD boards, which include all of the Girl and Hero-named WODs, along with the olympic lifts.  They are a nice addition to our CrossFit facility and will be greatly used, starting today!  Thanks guys!





5 rounds for time:

Run 400m

30 box jumps (24in/19in)

30 wall balls (20lb/10lb)

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Crossfit Integrity, Charleston, SC
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24 Responses leave one →
  1. Chris permalink
    November 22, 2009

    Man I have a nice ass!

  2. Lisa permalink
    November 22, 2009

    so does sasha

  3. anthony permalink
    November 23, 2009

    man that’s awesome guys! can’t wait to see it in person

  4. Sara Boynton permalink
    November 23, 2009

    Chris is getting intense in the artwork.

  5. November 23, 2009

    20:00 min; 4 rounds for time: 400m, 15 step-ups (19in), 15 wall balls (20lb)

  6. November 23, 2009


    Crossfit Integrity, Charleston, SC

  7. edmund permalink
    November 23, 2009

    41:0? Rx
    Crossfit Integrity, Charleston, SC

  8. Melvin permalink
    November 23, 2009

    33:06 Rx

  9. Chris permalink
    November 23, 2009

    22:54 Rx. My legs hurt! Great work 7pm class!!

    Crossfit Integrity, Charleston SC

  10. Scott M permalink
    November 23, 2009

    32:52. Step ups instead of box jumps.

  11. anthony castillano permalink
    November 23, 2009

    25:49 Rx

    My lungs hurt!

    Crossfit Integrity, Charleston SC

  12. AManda Stanoszek permalink
    November 23, 2009

    29:17RX awesome job…sorry for being late 5pm class…and making yall have to do burpees!

  13. Brian K permalink*
    November 24, 2009

    Nice job by all athletes!! Keep up the intensity!

    22:10 as Rx

    Crossfit Integrity, Charleston, SC

  14. Cari Anderson permalink
    November 24, 2009


  15. November 24, 2009

    31:34? Rx

  16. Michael permalink
    November 24, 2009

    39:34 I think doing 150 box jumps took it out of me. Good WOD. Next time I will do my run after the WOD.
    Crossfit Integrity, Charleston, SC

  17. November 24, 2009

    38:20 step ups on box

  18. Matt permalink
    November 24, 2009

    Nice work all. Hopefully, I have not lossed my place on the board. I hope to be back after Thanksgiving and will be starting from sqaure 1 again. Ugh. I am officially retiring deadlifts from my workouts going forward.

  19. Cari Smith permalink
    November 24, 2009

    27:17 Rx ughh 3 rounds would have been good enough… but i feel great for working through it!!!

  20. Samantha permalink
    November 24, 2009

    31:54 Rx

    Hopefully got a spot on the board. I know Cari and Amanda had really good times

  21. Rene' permalink
    November 24, 2009

    38:44 Step up on box

  22. Ryan permalink
    November 24, 2009

    “Kelly” 28:51 Rx

    Additional WOD “Annie” 8:43 Rx

  23. November 25, 2009


    Crossfit Integrity Charleston,SC

  24. Derrick permalink
    November 26, 2009

    South Beach WOD

    5k untimed, ran in the streets of SB!

    Good to see you back Omar

    Crossfit Integrity, Charleston SC

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