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Saturday, February 9, 2013

2013 February 9
by bk

As a reminder, the CrossFit For Kelly Fundraiser is today.  First heat kicks off at 10:00am!

Prowler Push, 15 sets x 70ft
-rest 1 minute between sets

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

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3 Responses leave one →
  1. lynn alex permalink
    February 9, 2013

    Back Squat 20 x 100#
    Worked on OHS

    Signed up for the OPEN!!!! yay

  2. Evan T permalink
    February 9, 2013

    Swim 2000m:
    Warm Up 600 swim, 400 pull, 200 kick
    6×100, first 3 freestyle, last 3 backstroke, negative split each set of 3
    200 warm down

    20 back squats @ 125# (10# less than previous 5rm)

    Did some shoulder stretching

    5 sets of: 5 ring push-ups, 3 strict pull-ups

    Plank hold set: 1 min on, 1 min rest
    50s on 10s rest
    40s on 20s rest
    30s on 30s rest
    40s on 20s rest
    50s on 10s rest
    1 min on

  3. Catherine permalink
    February 9, 2013

    Bs:2×10@ 110#

    Redid Fridays Wod with krista and Jamie:
    23 or 24 something? Thanks ladies for carrying me on those du’s and 65# s2o. Glad I could carry my weight on pull-ups! 🙂

    100 pull-ups, 200 s2o, 300 du’s (singles for me)

    Plank hold work 1 min, 50 sec, 40, 30, 40, 50, 1 minutes

    A bunch of flutter kicks

    Stretching/rolling

    10 sets of sprints

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