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Monday, November 28, 2011

2011 November 27
by bk

AMRAP in 20 minutes:
5 thruster (95lb/65lb)
7 hang power clean (95lb/65lb)
10 sumo deadlift high pull (95lb/65lb)

Post rounds to comments

Cr0ssFit Integrity, Charleston, SC
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47 Responses leave one →
  1. Daniela permalink
    November 28, 2011

    11 + 6 Rx…thx Amy!

  2. Reagan Kerr permalink
    November 28, 2011

    7 + 15 (55 lbs)

  3. Patrick H permalink
    November 28, 2011

    5 + 1 Rx – Thanksgiving’s Revenge

  4. Brent permalink
    November 28, 2011

    Thanks for a great morning boost everyone!

    4 + 8 Rx (first Rx’d workout, woohoo)

  5. Nicole permalink
    November 28, 2011

    5 rds rx…been about a month so feelin pretty good about that…9 amers rule…miss u dolly!

  6. Nick R permalink
    November 28, 2011

    9+5 Rx … SDHPs really caught up to me! Lower back got wicked tight! Great job 9 AM!!!

  7. November 28, 2011

    9 rounds

  8. Luciana permalink
    November 28, 2011

    6 rd. RX – Thank you Amy and Nick as always for the motivation! My new philosophy to live by: You gotta do one thing a day that scares you. Check. CrossFit always puts that twang of fear in my gut when I walk in and look at the board. But the cool thing? At the end of every session, I walk out UNscared. ‘Nuff said. Thanks to all at CFI!

  9. James McNeal permalink
    November 28, 2011

    8+10 Rx – Lower Back was definitely feelin it! Good Stuff, tho!

    Daniela was killin it!

  10. Jeremiah S permalink
    November 28, 2011

    8+3RX

    Thanks Amy! Yor awesome warmups and coaching always help push me that extra little step!

  11. November 28, 2011

    7+2 Rx Thank you 9am for a fun workout! Thank you, Amy, for great coaching!

  12. Ashleigh B permalink
    November 28, 2011

    Beth (or anyone),

    Do the Inov-8’s run around the same size as others or are they a little small/big? The ones that I want are only available in Womens 7.5 but I usually wear a 7… depending on the shoe. Just wondering. Thanks!

  13. Rueben permalink
    November 28, 2011

    Cycle 2 – Week 1 of Wendler – BS/SP +
    5 sets @ 50% of each w/ 5 strict pullups between each set.

  14. November 28, 2011

    10+5 RX

    Windler bench
    Mobility

  15. Rob K permalink
    November 28, 2011

    6+14 rx

  16. Pat permalink
    November 28, 2011

    smolov wk1 dy1
    4×9 185#

  17. Will C. permalink
    November 28, 2011

    8 + 9 Rx

    5 x 15 (each arm) rows with 75 #er

    After taking a week off, saturday’s WOD, sunday’s WOD, and today’s WOD, I am hurtin’! I haven’t been this sore since I started CrossFit. I like it!

    Ashleigh,

    I wear a size 11.5 nikes and a size 11.5 Inov8s. I would say they fit similar to Nikes. The Inov8s are British shoes, so make sure the size you are ordering is the US size and not the UK size. On Zappos they only show you the US size. I assume they know I am in the US by my IP address. Just FYI!

  18. Amy permalink
    November 28, 2011

    Great work by everyone today!

    13 + 10 Rx…lower back is pissed.

  19. Api permalink
    November 28, 2011

    9 + 7 RX…. this was one of those sneakily brutal ones…

  20. Mark permalink
    November 28, 2011

    6 rounds Rx

  21. Ashleigh B permalink
    November 28, 2011

    Will & Beth…. thanks a ton!! See yall soon in my pumped up kicks.

  22. Marco permalink
    November 28, 2011

    DU Ladder:

    5-10-15-20-25-30-35-40-45-50

    19:08RX unbroken

  23. Kyle Ward permalink
    November 28, 2011

    From Carolina Crossfit

    Snatch Progression Hang Squat Snatch then Full Squat Snatch
    Worked up to 135#

    WOD: 10 min AMRAP
    10 t2b
    10 ring dips
    100 meter run
    6 + 4 rx

    Smolov Week 1 day 4
    10 x 3 @ 245#

  24. Melissa permalink
    November 28, 2011

    9 Rx

  25. Mendy permalink
    November 28, 2011

    11+5 RX

  26. Catherine permalink
    November 28, 2011

    6 + 6 53#

  27. November 28, 2011

    From Ultimate CrossFit, Charlotte, NC

    HSPU work (Recon Ron week 24)

    Dead Hang Pullup work (Recon Ron week 24)

    Weighted Ring Dips, 8 sets of 6, using 35lbs
    -each set starts on the minute

    Romanian Deadlift, 6-6-6-3-3-3 reps
    135-135-185-235-285-235

    21-15-9
    OHS at 115lb
    Run 400m

    8:46 Rx

    GHD situps, 6 sets of 15 EMOTM

    CrossFit Integrity, Charleston, SC

  28. Reyna permalink
    November 28, 2011

    7+3 RX

  29. Michael Woods permalink
    November 28, 2011

    10 + 5 RX

    Thanks for the heads up on the inov8s beth.

  30. Nick R permalink
    November 28, 2011

    Great work Luciana! Doing a daily guy check is a great idea.

    Beth, couldn’t let you do that one alone!

  31. Vanny permalink
    November 28, 2011

    10 Rx

  32. Amy permalink
    November 28, 2011

    Nick, a guy check? Really? I always knew there was something off with you…

  33. Khoung permalink
    November 28, 2011

    Back squats:
    7 x 5 @ 300#

    40 GHD situps
    40 hip ext

    8 min tabata
    Flutter kicks
    Plank holds

  34. Kevin P permalink
    November 28, 2011

    7+14 Rx

  35. Nick W permalink
    November 28, 2011

    Wendler c2w1d1
    MP 5+ 130 (11)

    WOD 5+7 Rx
    60 hip extensions
    100 ghds

  36. November 28, 2011

    Great work by all today!!!!!

    Quick questions….. who/what is Windler? and who is Kevin P?? 🙂

    j/k KP…..glad you’re back at it!

    CrossFit Integrity, Charleston, SC

  37. Lynn permalink
    November 29, 2011

    11 rds + 13 Rx

  38. Mike Myjak permalink
    November 29, 2011

    Hatch Squat Program Week 4
    WOD: 7+12 Rx

  39. Kurtis permalink
    November 29, 2011

    WOD: 5 + 12Rx

  40. Kelly K permalink
    November 29, 2011

    7+18rx

  41. Kelly K permalink
    November 29, 2011

    ps…I fell victim to Cyber Monday and Beth’s inov-8 plug and got me a pair! Cant wait to run faster, lift heavier, and jump over buildings!

  42. Dickson permalink
    November 29, 2011

    7 Rounds

  43. Luciana permalink
    November 29, 2011

    Nick – daily “guy” check? Hmmmm….if it’s a new formula for getting stronger I’m in! Hysterical.

  44. Aaron permalink
    November 29, 2011

    8 + 4 (105#)…. Thanks to Zach for scaling up with me.. Good Work.

  45. Nick R permalink
    November 29, 2011

    shoot… i guess i meant “gut” check BUT guy check sounds cool too!

  46. Jessica P. permalink
    November 29, 2011

    At JB Charleston Crossfit

    5 rounds

    30 sec handstand hold
    1 min AMRAP front squat (155/105)
    1 min AMRAP toes to bar
    1 min AMRAP abmat situps
    1 min AMRAP pushups
    score=total reps

    217 @ 95#

  47. Alex Baker permalink
    December 6, 2011

    10+12 Rx

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