Thursday, August 19, 2010
2010 August 18
Front Squat, 12 sets of 2 (using 65% of 1-rep max), rest 45 seconds between sets
Each set starts from the floor
then…
For time: (re-stretch your legs on your own as needed before starting this WOD)
parking lot sprint
30 thrusters (115lb/80lb)… scale as needed
parking lot sprint
Core Development:
50 slam balls (20lb/10lb)
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CrossFit Integrity, Charleston, SC
17 Responses
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bk – totally stoked about the slamballs – this will be my makeup friday or saturday though – thanks!
135# FS’s
7:12 Rx.
50 Slamballs
40 GHD’s
12 reps of 2 with 65#;
7:10 (I think) for the WOD with 65# thrusters
Thanks for the push Simon! Good job 5pm!! See yall next week!
12 reps of 2 with 150lbs
3:57min Rx
6 or 7 reps of 2 with 65# and then Simon and Chris were so nice to move me up to 75# the rest
10:08 with 75#
50 slamballs
50 GHD situps
Thanks everyone for the push at the end!
12 sets of 2 a@ 115# for front squats
5:25 rx
Fun WOD. For the 12 set, I did 65#. For the thruster WOD, I used 55# and it took me 6:09.
Headed to CT and NY tomorrow. I’m planning on rocking one of our new hip tees at a Xfit up there.
I was late, so did Fran 6:59RX (PR)….could do better, wasn’t in it to win it.
175 for the FSs
3:59 Rx
Great workout. Nice work 6pm class.
135 for FS, not Rx but still babying my leg
5:09 with 95lbs on thrusters
Hello,
I just wanted to say thank you very much for letting me stop by the past few days while I was on vacation. I loved your box; lots of friendly people, great coaches and some challenging workouts. I don’t know how you folks can cope with the humidity!
- Navin
Air Force PT Test
Scored a 100%
62 pushups in a minute
62 situps in a minute
1.5 mile run: 9:06
185lbs for FS
Did 1/2 as squat cleans, 1/2 as front squat
3:29 RX
50 GHD Situps
50 Hip extensions
50 slamballs
CrossFit Integrity, Charleston SC
Great job everyone! and nice work scoring 100% Chris… CFI=results
Subbed squat cleans for front squats, used 205lb (75% of 1RM SC)
2:51 Rx
CrossFit Integrity, Charleston, SC
95# front squats
5:15Rx
75 lbs for front squats
4: 46 @ 65 lbs
195lbs front squat
3:18 Rx
65% of 225=150lbs for FS
6:28 Rx…great short WOD…nice programming
CrossFit Integrity, Charleston SC