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Saturday, November 26, 2011

2011 November 26
by bk

150 kettlebell swings for time (53lb/35lb)

and/or make up yesterday’s WOD

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CrossFit Integrity, Charleston, SC
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  1. Will C. permalink
    November 26, 2011

    2 clean & jerks EMOTM for 10 mins (1/2 @ 175# & 1/2 @ 185#)

    Monday’s WOD: 6:12 Rx

    Bench Press 6 x 4 @ 185# w/ varying hand widths

    4 x 7 dumbbell flys w/ 55 #ers

    60 GHDs

  2. Rob K permalink
    November 26, 2011

    Push jerks up to 175×2

    Dumb bell bench up to 90×3

    Dead hang PUs, T2B, GHDs

    Run there and back (~1.5 mi total)

  3. leroy P. permalink
    November 26, 2011

    150 KB swings for time
    10:37 Rx

    “Annie”
    8:53 Rx and PR!

  4. Jessica P. permalink
    November 26, 2011

    150 KBS for time
    9:12 Rx
    then

    “Annie”
    50-40-30-20-10
    DUs
    AbMat situps
    7:32 Rx and PR! 🙂

  5. Jessica and Leroy P. permalink
    November 26, 2011

    150 KBS for time
    Jessica
    9:12 Rx
    Leroy 10:37 Rx

    then
    “Annie”
    50-40-30-20-10
    DUs
    Abmat situps
    Jessica
    7:32 Rx
    Leroy
    8:53 Rx
    PR for both of us! 😀

  6. November 26, 2011

    From CrossFit Explode (West Chester, PA)
    “Boogie Pets”
    3 Rounds for time with a partner

    40 Squat Clean Thrusters (95/65)
    – Alternating Reps
    40 Chest-to-Bar Pullups
    -Divide however you like
    200m Sled Pull (90/45)
    -1 Partner does 100m, then switch
    400m Run
    -Both partners run together

    36:07 Rx

  7. Evan T permalink
    November 26, 2011

    Wendler week 4 (deload)
    Bench Press

    5 rounds:
    10 DB Incline Bench, 15#
    10 DB Row, 15#

    30 GHD Hip Extension

  8. Shane H permalink
    November 26, 2011

    From a Globo Gym
    Back Squat 2Rm 225,245,265,275,285,295,300(1)

    Then to remind everyone of Clemsons record against usc
    For time:
    65-39-4
    DU- Burpees- HSPU
    5:17
    Cant wait to make that 66 double unders!!!

  9. Pat ptc M permalink
    November 26, 2011

    Am
    5 rounds

    6 left arm kb snatches 53#
    6 right arm kb snatches 53#
    9 deadlifts 185#
    12 ring dips

    11:52

    Pm
    Flat bench press narrow grip
    10-8-6-4-2
    135-146-157-168-179

    Upright rows
    5 sets of 12

    7 sets 10 strict t2rings w/30 sec rest

    BICEP CURLS
    3 sets 12 @ 45#
    3 sets 5 @ 70#

    Incline dumbbell press
    6 sets 6 w/ 50#’s

    25 wide grip pushups
    25 close grip pushups

  10. Pat ptc M permalink
    November 26, 2011

    55# kb….BOOM

  11. November 26, 2011

    Snatch work

    Back Squat
    260 x 10
    300 x 10
    100 x 8
    325 x 8

    Front Squat
    215 x 5
    230 x 5
    250 x 5
    250 x 5

    CrossFit Integrity, Charleston, SC

  12. Ashleigh B permalink
    November 27, 2011

    Shane…. 34-13. Boom.

  13. Amy permalink
    November 27, 2011

    Saturday:

    HSPU volume: 2 OTM x 20 min (25# plates, no abmat)

    MU work

    50 DU’s x 2 (for time): 25 secs and 27 secs

    4 x 10 unbroken T2B

    1RM deadlift: 300…not a PR…and not much more than I back squat…sigh. 🙁

    Sunday:
    Re-attempt 1RM back squat….last Wednesday I got up to 275 (PR) before having to quit…today got 280 (PR)…shoulda had 285 (failed twice)…

    OHS work

    Annie: 6:19 Rx

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