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Saturday, January 22, 2011

2011 January 22
by bk

4 rounds for time:
20 sandbag lunges (60lb/30lb)
20 sandbag squats (60lb/30lb)
20 slamball (20lb/10lb)

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CrossFit Integrity, Charleston, SC
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14 Responses leave one →
  1. Renaldo permalink
    January 22, 2011

    8 set of 3 reps on the mom(squat): about 70%
    235

    WOD – 19:58 rx

  2. Amy permalink
    January 22, 2011

    Squat snatch: 12 x 2 on the min – 85#

    4 rnds of…
    6 deadlift
    16 wallball

    8:13 @ 225#/20#

    6 rounds of 12 burpees on the minute

    Partner AMRAP with Lynn:
    4 front squat (135/95)
    8 KBS (70/53)
    12 GHD situps

    12 rounds + 19 reps

    Then….partner bridge run/row with Andrea…33:xx

    Then stuffed my face at Your Pie…probably the fastest thing I did all day.

  3. Amy permalink
    January 22, 2011

    Oh, also did 6 rounds of…
    1 shoulder press
    2 push press
    4 push jerk
    Unbroken reps, 1 min rest in between sets – 90#

  4. Khoung permalink
    January 22, 2011

    Squat snatch: 12 x 2 on the min @ 135#

    6 sets of:
    1 shoulder press
    2 push press
    4 push jerk
    Unbroken reps, 1 min rest in between sets @ 145#

    4 rounds for time:
    6 deadlift
    16 wallball
    8:17 @ 300#

    6 rounds:
    12 burpees on the minute

    30 Atlas Stones clean @ 92#

    AMRAP Partner WOD with Vanny:
    4 front squat (135/95)
    8 KBS (70/53)
    12 GHD situps

    10 rounds + 30 reps

    4 rounds of Partner bridge run and row with Nick
    One person runs while the other persons rows
    33:40…. ~6900m rowed total

  5. Nick Grothe permalink
    January 22, 2011

    Squat clean: 12 x 2 on the min @ 185#

    6 sets of:
    1 shoulder press
    2 push press
    4 push jerk
    Unbroken reps, 1 min rest in between sets @ 135#

    4 rounds for time:
    6 deadlift
    16 wallball
    7:34 @ 275#

    6 rounds:
    12 burpees on the minute

    30 Atlas Stones clean @ 92# a few with the 143#

    AMRAP Partner WOD with Pat:
    4 front squat (135/95)
    8 KBS (70/53)
    12 GHD situps

    11 rounds + 7 reps

    4 rounds of Partner bridge run and row with Khoung
    One person runs while the other persons rows
    33:40…. ~6900m rowed total

  6. Bridget permalink
    January 22, 2011

    From Crossfit Charlotte:

    2 Person team:
    50 Pull-ups
    500m Prowler push, 90/50lbs.
    150 Kettlebell swings, 24/16kg
    500m Sandbag shuttle, 60/30lbs. (up and down steep hill)
    100 Tire jumps.
    24:58

    30 minute hill workout run (in the F’ing freezing cold)

    Miss you guys!!!!

  7. January 22, 2011

    Great job by all today! Keep up the great work, you too Bridget, from afar!

    Squat snatch: 12 x 2 on the min @ 135#

    6 sets of:
    1 shoulder press
    2 push press
    4 push jerk
    Unbroken reps, 1 min rest in between sets @ 155#

    4 rounds for time:
    6 deadlift
    16 wallball
    7:05 @ 360#

    6 rounds:
    12 burpees on the minute

    AMRAP Partner WOD with Kevin P:
    4 front squat (135/95)
    8 KBS (70/53)
    12 GHD situps

    7 rounds plus one toilet bowl of puke

    Partner bridge run and row with Jenn and Eddie
    Duck-Run-Quad-Cramp

    CrossFit Integrity, Charleston, SC

  8. Chris Pace permalink
    January 22, 2011

    Didnt have as much “fun” as you all did today…

    Bench Press
    6 sets of 6 reps (1 min rest)
    195lbs

    Back Squat
    12 sets of 2 (on the minute)
    275lbs

    Shoulder Press
    6 sets of 6 reps (1 min rest)
    115lbs

  9. Lynn permalink
    January 22, 2011

    Squat snatch: 12 x 2 on the min @ 80#

    6 sets of:
    1 shoulder press
    2 push press
    4 push jerk
    Unbroken reps, 1 min rest in between sets @ 85# (last 2 sets @ 90#)

    4 rounds for time:
    6 deadlift
    16 wallball
    5:06 @ 225#

    6 rounds:
    12 burpees on the minute

    6 Atlas Stones clean @ 92# and 24 @ 43#

    AMRAP Partner WOD with Amy (dubbed the motivator and fastest-partner ever):
    4 front squat (95)
    8 KBS (53)
    12 GHD situps
    12 rounds + 19 reps
    4 rounds of Partner bridge run and row with Amanda
    One person runs while the other persons rows
    38:xx maybe…. ~5800m rowed total

  10. Pat permalink
    January 23, 2011

    Day 26 HSPU Challenge

    Thursdays WOD

    18:47 95 # snatches

    Overhead squat
    8 sets of 3 on the minute @ 70% 1 RM (135#)

  11. Alissa permalink
    January 23, 2011

    I am clearly inferior compared to what everyone else did at the gym yesterday, but I did today’s wod: 7:14 rx.

    Keep up the good work garage gamers!

  12. Vanny permalink
    January 23, 2011

    Squat snatch: 12 x 2 on the min @ 53#

    6 sets of:
    1 shoulder press
    2 push press
    4 push jerk
    Unbroken reps, 1 min rest in between sets @ 73#

    4 rounds for time:
    6 deadlift
    16 wallball
    6:24 @ 225#

    6 sets of 12 burpees on the minute

    30 Atlas Stones clean @ 43#

    24 min AMRAP Partner WOD with Khoung
    4 front squat @ 95#
    8 KBS @ 53#
    12 GHD situps
    10 rounds + 30 reps

    ~7min Firebreather mobility; thanks Shawna for the quick stretch!

    4 rounds of Partner bridge run and row with Pat
    One person runs while the other persons rows
    30:xx maybe…. ~4600m rowed total

  13. January 24, 2011

    Squat snatch: 12 x 2 on the min @ 105#

    6 sets of:
    1 shoulder press
    2 push press
    4 push jerk
    Unbroken reps, 1 min rest in between sets @ 115#

    4 rounds for time:
    8 dead lift
    16 wall ball
    2 rounds @ 325 and 2 rounds @ 275#
    8 something

    6 rounds:
    12 burpees on the minute

    18 Atlas Stones clean @ 92#

    AMRAP Partner WOD with BK:
    4 front squat (135)
    8 KBS (70)
    12 GHD situps
    7 rounds + 12 reps then couldn’t hold the puke anymore
    Sorry to kill your rounds BK but glad to have to push myself when working with you.

  14. Eddie permalink
    January 24, 2011

    24 min AMRAP Partner WOD with Amanda
    4 back squat @ 185#
    8 KBS @ 53#
    12 GHD situps
    10 rounds + 30 something reps

    3 rounds of Partner bridge run and row with Jenn and Brian
    Run with both partners (2 runs) then row (1 run) – Each teamate ran 2 rowed 1 for 3 rnds
    Don’t remember the time

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