Thursday, February 14, 2013
The movement for the 5:00pm Skill Workshop today is — Rowing
Happy Valentine’s Day!!
Front Squat, 3-3-3-3-3-3-3 reps (22 minute cap)
OR
Continue with the 20-rep Back Squat program, if behind
then….
In teams of 2, AMRAP in 14 minutes:
2 power clean / deadlift (appx 75-80% of your 1-rep max)
14 air squats
Compare to 2/14/12
In this workout, 1 male and 1 female will partner up on the same team and use the same barbell. Males will perform the power clean and females will perform the deadlift. Choose a moderately heavy weight (appx 75-80% of your 1-rep max) for the barbell – a load that you can do quick/unbroken for those two reps, but slightly challenging. Pair up with a partner that has the same challenging load as you do. May create male/male or female/female teams ONLY after all male/female team combinations are coupled together. Alternate rounds throughout where one team member works through the whole round while the other rests. GO HARD AND FAST!
NOTE: There may be a team or two (after all team couples are created) that will need separate barbells due to different loads needed.
Post loads and rounds/reps to comments
CrossFit Integrity, Charleston, SC
Du practice w/ new rope (those who ordered ropes, they are in)
Weakness work
Wod w/ Claire
215# on cleans
30+2
Final 20 rep Back Squats @ 180#
WOD w/ Andrew: 24 + 12 (Awesome job Andrew was great working with you!!)
FS: 135-185-225-275-295-315(2)-315(1)
WOD: with the lovely Lindsey 28+7@205#
135 155 175 185 195 200 205
Wod:
50 p up
100 s2oh 95
150 du’s
18:37
BS: 20 @ 145# (next time is the last one!) Thanks for the encouragement Emma, Melissa & Glenn
WOD: 29+11 @ 135# (with Glenn & Melissa)
Switched off on deadlifts and did air squats every round)
A little threesome action for Valentine’s Day
Evening work at the station
More du practice
Last weeks Wod
8 Deadlift
8 hang clean
8 burpees
6+9
Not 100% sure of the weight either 148 or 153. Did what I could with the limited, questionable equipment
8 min tabata
Flutter kick
Plank hold
Final back squat: 20 @ 185
WOD with Marco the beast! 28 + 7 @ 205
BS 2 sets of 5 @ 125# (realized had wrong weight cause they were in wrong pile)
3 sets of 5 @ 135# program complete!
Wod w/ Chelsey 26+7 @ 115# me DL, Chelsey cleans. Great job girl!
Pullup work-got to 8 unbroken, PR from 5
my legs still hadn’t fully recovered from monday, so…
7 x 3 push press: 185 – 195 – 205 – 215 – 225 – 235(PR) – 245F
WOD w/ Krista and a single bar at 135#: 28 + 9
Team Beauty and “the Beast” thanks to Beauty I PR’d by 7 rds last year with Marc K!
65-75-85-115(1)-115(2)-110–fs
Wod with Scott 27 @ 125 dl/185 clean I think. Fun workout!!
FS 65-85-95-100 x1
WOD with Nick –> 33+10 @ 115–> (2/14/2012–33+12@ 95). I’ll take that!!
Continue w/ squat program (I’m so behind)
Back squats @ 95#
WOD with the Most Aesome partner Joey
21+11 w/ 135#
BS – 20 @ 215
WOD w/ Vanessa – 25+ 2 @ 135 and 55 #
Back Squat – 20 reps at 245# – my old 5 rep max.
WOD: 28 + 4 @ 165# with Curtiss
20 bs at 135# just two times left woot!
Wod with Elliot: 23+12 (180#dl and I think 155 cleans) nice job pushing it, Elliot!!
Front Squat: 65-65-75-75-85-85-95-95-95
Wod with Kevin @135
26+9 Great job!
Burpee make-up with Will, Krista and Jacob. Thanks for joining me!
53-38-20
Pullup work
i set of 10 unboken pullps
BS: 116# – 2 sets of 10 – one more day to go.