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Thursday, December 30, 2010

2010 December 29
by bk

Today’s Group Classes:
6:00am
6:00pm

Congrats on all who PR’d yesterday on the deadlifts and to those who entered the 200, 300, 400, and 500 clubs!  Keep up the great work!

Shoulder Press, 10 sets of 10, rest 1 minute between sets
-choose your weight wisely

then….

AMRAP in 10 minutes:
6 kettlebell clean & jerk, one arm (53lb/35lb)
6 kettlebell clean & jerk, other arm (53lb/35lb)
parking lot sprint

Scale as needed.  Dumbells may be used.

Post loads and rounds to comments

CrossFit Integrity, Charleston, SC
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14 Responses leave one →
  1. Kyle Ward permalink
    December 30, 2010

    10 x 10 shoulder press: first 5 sets @ 65#, last 5 sets @ 75#
    WOD: 5 rds + 11 RX

  2. Chris Pace permalink
    December 30, 2010

    Front Squat
    8 sets of 3 on the minute
    225lbs

    Shoulder Press
    10 sets of 10, rest 1 minute between sets
    95lbs

  3. Jonah Canter permalink
    December 30, 2010

    10 sets of 10 @65#
    6 rounds +3 on right arm

  4. Austin permalink
    December 30, 2010

    Shoulder Press 10×10 @ 45#
    WOD: 4 rounds+9 with 35# KB

  5. Amy permalink
    December 30, 2010

    With BK before second attempt at airport…

    5 x 10 back squats @ 65% of 5RM (2 min rest b/t sets): 125#

    10 x 10 shoulder press: 58# first 5 rnds, 53# last 5 rnds

    5 x 10 shoulder shrugs: 35# kettlebells

    8 min ab tabata with 1 min plank hold after

  6. Amy permalink
    December 30, 2010

    Oh, and day 10 ring dip challenge

  7. Rob K permalink
    December 30, 2010

    10×10 75#

    WOD 5+12 Rx

  8. Pat permalink
    December 30, 2010

    Fire Academy AM WOD
    3 mile run
    7 L pullups
    24 Dead Hang pullups

    33 dead hang pullups
    ——————————
    day 17 HSPU Challenge

    10 X 10 Shoulder press
    75 (5rnds) 65 (5rnds)

    WOD
    7 rounds + 4 (45#)

    75 GHD situps

  9. Scott M. permalink
    December 31, 2010

    Shoulder press 10×10 was a disaster. Way too ambitious on the load.

    105x10x2
    95x8x8

    Should have done 85 or 90.

    5 rds + 7 on the wod @ 50#

  10. December 31, 2010

    With AW before second attempt at airport…

    5 x 10 back squats @ 65% of 5RM (2 min rest b/t sets): 250lb

    10 x 10 shoulder press: 90lb

    5 x 10 shoulder shrugs: 70lb kettlebells

    8 min ab tabata with 1 min plank hold after

    CrossFit Integrity, Charleston, SC

  11. Eddie permalink
    December 31, 2010

    5 x 3 Back Squat @ 225#

    10 x 10 Shoulder Press
    – 7 rnds @ 95#
    – 1 rnd @ 90#
    – 2 rnds @ 85#

    AMRAP: 6 rnds + 12 Rx

    Core Work

  12. Derrick permalink
    December 31, 2010

    Couldn’t make it to either class. Ran around the neighborhood 1.6miles …kind of a slow jog after those DL yesterday 14:12

    CrossFit Integrity, Charleston SC

  13. Pete T permalink
    December 31, 2010

    10 x 10 Shoulder Press (5 rnds @ 75#, 5 rnds @ 65#)

    AMRAP: 6 rnds + 9 (40#)

  14. Khoung permalink
    January 5, 2011

    10 x 10 shoulder press: 85 lbs

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