Saturday, January 23, 2010
2010 January 23
5 rounds for time:
walking lunge, 24 steps (12 each side)
15 pullups
10 wallball
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CrossFit Integrity, Charleston, SC
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2010 CrossFit Games
CF Journal
1. Back squats 3-3-3 225-245-255
2. AMRAP 18 minutes- aaa5rounds
12 KBS (70lbs)
Run 200m
12 Wall
Run 200m
3. 21-15-9
Anyway Overhead from ground (115lbs)
Burpees
11:04
CrossFit Integrity, Charleston, SC
Cindy
AMRAP 10 min.
4rds – Blue&Green Band assist, knee push-ups
I have now found my personal hell, but i will keep coming back for more… Thanx Kevin
21-15-9
Anyway overhead (73 lbs)
Burpees
10:46
Thanks for letting me walk in on your garage group workout even if I was just cherry picking workouts I like from the board. Very motivating being with such a focused group!
did today’s WOD:
13:58/blue bands
first time having a medicine ball to the face, at least I have that experience out of the way!
CrossFit Integrity, Charleston, SC
3 rds for time
400 m run
10 hang cleans 98lbs
20 kbs (scaled up to 70 lb KB)
30 sit ups (scaled up to GHD)
19:24.
It was great to see all the people at the gym on a Saturday!
CrossFit Integrity, Charleston, SC
21-15-9
Power cleans (135 lb)
ring dips
13:57
CrossFit Integrity, Charleston, SC
200m sandbag run (120lbs)
10 sandbag cleans
200m sandbag run
20 deadlifts (315lbs)
8:55 RX
200m sprint
40 walking lunges
200m sprint
30 KTE
200m sprint
20 pullups
200m sprint
10 thrusters (95lbs)
200m sprint
7:20 RX
4 rds
15 elevated ring pushups
30 double unders
5:10 RX
I guess I am loser I just did the prescribed daily WOD.
14:10 Rx
5K run w/coach brian, kevin p, lisa, and sara b
21-15-9 anyway overhead w/75# and burpees in 8:47 Rx
75 wall-balls
75 kbs w/35#
I’m tired. Thanks for the motivating run. We did 3 mins better than last Sat cause we we’re chasing after Lisa. : )
Crossfit Integrity, Charleston SC
Cindy (AMRAP in 20 min)
14 rounds + 5 pullups (bb pullups; did 3 rds regular pushups, 11 rds kpu)
First time Cindy was approximately 2mths ago. I did 8 rds + 10 pushups (gb + bb pullups and kpu) in 10 mins.
cindy w/20lb vest at the playground pullup bar….14rds
Ran 6.5 miles yesterday in 45 min
Cari, your favorite move s an abmat situp? Are u surius?
Edmund, I’m with you. I did the prescribed WOD as well. A little over 14 mins with blue bands.
Saturday
3 x3 back squat 135-145-155
15 min AMRAP 12 KBS, 400m run, 10 wallballs 400m=4rounds
21-15-9 anyway overhead and burpees=12:??
Tabata GHD’s/back ext
Sunday
7k trail run, and hill practice
Whew, tough weekend. Thanks for the motivation and the push everybody!
15:41 GB for pullups