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Monday, September 30, 2013

2013 September 30
by bk

 The 7:00am Group Class this Thursday, October 3rd is cancelled.  Sorry for the inconvenience.

buccos

21-15-9
push press (95lb/65lb)
burpees
toes-to-bar

Core Development:
50 GHD hip extensions

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CrossFit Integrity, Charleston, SC

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18 Responses leave one →
  1. J-Dub permalink
    September 30, 2013

    WOD: 14:13 @65# scaled K2E

  2. Blair permalink
    September 30, 2013

    8:29, 85#, K2E
    Really good WOD.

  3. Marco permalink
    September 30, 2013

    6:55 Rx

  4. Aaron permalink
    September 30, 2013

    WOD: 13:54
    Toes through rings

    Fort Carson, CO (less air)

  5. Jamie G permalink
    September 30, 2013

    Awesome job 10:30 🙂

    9:16 Rx (I think, will double check tomorrow)

    *note to self move chin, lost time when I clicked myself with barbel during set of 15 🙁

  6. Matt F. permalink
    September 30, 2013

    WOD: 8:18 Rx (first time stringing t2b in a WOD – first 10, then singles)

    GHD’s

  7. Erin permalink
    September 30, 2013

    9:10RX

  8. Mike Myjak permalink
    September 30, 2013

    6:24 Rx

  9. Will C. permalink
    September 30, 2013

    6:48 Rx

    4 rounds:
    In 2 min & 30 seconds:
    Row 500m
    AMRAP ring dips in remaining time
    – rest 1 min between rounds

    12 – 12 – 13 – 12 ring dips (def shoulda gone for at least 3 mins of work on this one)

    50 GHD hip extensions

  10. Vanny permalink
    September 30, 2013

    7:27Rx

    2×25 he

  11. Jamie Gi. permalink
    September 30, 2013

    11:45 @ 65lbs + knee ups

  12. Krista permalink
    September 30, 2013

    9:46 Rx

  13. Michael Wilcox permalink
    September 30, 2013

    9:00 rx

  14. Catherine permalink
    October 1, 2013

    8:10 55# and Knee ups

  15. Dickson permalink
    October 1, 2013

    12:10 Rx

  16. Bradley Cohen permalink
    October 1, 2013

    6:41 Sub Abmats (quad injury)

  17. Megan F permalink
    October 1, 2013

    10:37 RX….give or take/I’m failing to remember . RX though! 🙂

  18. khoung permalink
    October 3, 2013

    8:40 Rx

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