Saturday, August 28, 2010
2010 August 28
3 rounds for time:
20 push press (95lb/65lb)
20 box step-ups (95lb/65lb)…. use any height for the box jump… stack bumper plates if needed.
After you complete the push press, lower the bar to the High Bar Back Squat position for the step-ups on the box.
Core Development:
20 toes-to-bar
20 knees-to-elbows
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CrossFit Integrity, Charleston, SC
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14:38Rx
3 mile run this morning 27:55.
Front squats
8 sets of 3 75% rm 135# w/ 1 min rest in between sets
Today’s WOD
9:40 Rx 24inch box
Thursday’s wod
95-135-155-185
20 rounds Rx
Today’s wod
8:22 Rx
Tabata handstand holds/abmat situps
Tabata air squats…the mean way…
Nice work today workout buddies (mikey, ev, vanny, mendy, bk)!
Friday’s workout:
24 something….(scaled p/u, but did the GHD’s)
Getting better at DU’s! Less whip marks this time! Hahaaaaa!!!
Front squats
8 sets of 3, using 75% rm 245# w/… 45 secs b/t sets
Today’s WOD: 8:54 Rx
Thursday’s WOD: stopped after 20 rounds
Tabata handstand holds/abmat situps
Tabata air squats…the mean way… (aka… “The Amy Special”)
Nice work today everyine and to workout buddies (vanny, mendy, amy)!
CrossFit Integrity, Charleston, SC
Saturday’s wod: 9:00 Rx