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Monday, September 14, 2015

2015 September 13
by bk

CrossFit Integrity – Integrity’s Revenge 2012 from Palmetto Coast Media on Vimeo.

3 sets of:
12 overhead squat (light to moderate)
-rest 1:30-2:00 minutes
1-3 rope climb (options: legless, if desired)
-rest 1:30-2:00 minutes

then….

AMRAP in 12 minutes: (team of 2, alternating rounds)
Row, 10 calories
10 hang clean (135lb/95lb)

-goal is to complete the hang clean in unbroken sets
-modify as needed
-resting athlete may stage on rower, preparing for working athlete to finish hang cleans
-create team names referencing a CrossFit movement

Core Development:
4 sets of:
hollow body hold, 25 seconds
15 hollow body rock

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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7 Responses leave one →
  1. Blair permalink
    September 14, 2015

    2 Jerks w/Scott
    8 + 11, Rx for Scott and 115# for me
    Great work partner!

  2. Elaine permalink
    September 14, 2015

    OHS @ 65
    Team Squat and Thrust with Tipper: 9+1 at 65#

  3. Blair permalink
    September 14, 2015

    Oh and…
    65-85-105 for the OHS and 2 rope climbs per round

  4. Justin F permalink
    September 14, 2015

    OHS: —> 95#. 5 total rope climbs.

    WOD: With Nick @ 115# – 10 + 17

  5. September 15, 2015

    Great work by all today!

    13+ 4 with Coach Vanny…. great job Coach!

    CrossFit Integrity, Charleston, SC

  6. khoung permalink
    September 15, 2015

    12 + 7 Rx with Caroline

    core dev

  7. Vanny permalink
    September 16, 2015

    13+4 Rx with BK

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