Saturday, February 20, 2010
2010 February 19
4 rounds for time:
3 shoulder press (95lb/65lb)
6 push press (95lb/65lb)
9 push jerk (95lb/65lb)
Run 200m
Compare to 10/31/09. Post time to comments.
Crossfit Integrity, Charleston, SC
7 Responses
leave one →
“Barbara”
38:20/blue bands, knee push ups (sorry Alana! I didn’t have the extra 20 minutes it would have taken if I had done regular push ups) It would have been great to have the time to do today’s WOD also, maybe next time….
Crossfit Integrity, Charleston, SC
9:25 Rx
then
7 rounds of
7 power snatches (95lbs)
7 box jumps
11:15
CrossFit Integrity, Charleston, SC
1st WOD:
5 rds
30 double unders
5 handstand pushups
10:59 used an abmat under my head
2nd WOD
todays workout with 115lbs
8:14 RX
3rd WOD
60 KBS @ 53lbs
50 box jumps @ 24″
40 wall balls
30 pullups
20 GHD situps
10 power snatch @ 115lbs
100 ft walking lunge holding a 45lb plate overhead
10:55 RX
Thennnnn…..took the rowers to the bottom of the Ravenal Bridge
Rowed 500m
Ran 1/4 way up the bridge
Rowed 1000m
Ran 1/2 way up the bridge
Rowed 1500m
Ran to the top of the bridge
Around 35 minutes
I think I will take the rest of today off!
Awesome work Brian and Nigel. This is awesome training for sectionals!
CrossFit Integrity, Charleston SC
Did 4 rounds of
400 m run/ 50 air squats
Bridge Run with Sectional Boys: instead of row did 50 ft walking lunges
1st WOD:
5 rds
30 double unders
5 handstand pushups
low-8 something… used an abmat under my head
2nd WOD
todays workout with 115lbs
7:45 RX
3rd WOD
60 KBS @ 53lbs
50 box jumps @ 24″
40 wall balls
30 pullups
20 GHD situps
10 power snatch @ 115lbs
100 ft walking lunge holding a 45lb plate overhead
10:38 RX
Thennnnn…..took the rowers to the bottom of the Ravenel Bridge
Rowed 500m
Ran 1/4 way up the bridge
Rowed 1000m
Ran 1/2 way up the bridge
Rowed 1500m
Ran to the top of the bridge
Around 38.5 minutes
I think I will take the rest of today off!
Awesome work Chris and Nigel!!
CrossFit Integrity, Charleston SC
Gotta love cut and paste lol!
Worked out at Crossfit Wilmington
Back squats 5-4-3-2-2
115-135-150-165-180PR
Then
6 hspu
6 ring dips
10 pushups
rest 1 min
10hspu
10 ring dips
14 pushups
rest 2 mins
12 hspu
10 ring dips
16 push ups
Talk about working on your weaknesses! Scaled hspu on box, scaled ring dips with bands, pushups had to drop down almost every rep.
There were several women rx’ing this tough wod-
Then. . .
ran “the loop” 2.45miles