Thursday, January 10, 2013
2013 January 9
The movement for the 5:00pm Skill Workshop today is — Kipping Pullup
Back Squat, 20 reps at 45# (or other category, if applicable) less than your 5-rep max
Once complete, we are at the halfway point of this program! Everyone is doing great! Keep up the hard work!
then…
4 rounds for time:
8 front squat (155lb/105lb)
16 dumbbell snatch, alternating (65lb/45lb)
Post loads and time to comments
CrossFit Integrity, Charleston, SC
22 Responses
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230#
13:26? Rx
bs: 180#
wod: 7:50 scaled 105# and 45#
BS: 20 @ 165#
WOD: 10:24 115# FS/3rnds @30#, last rnd @ 45.
45# for the WOD from here on.
BS: 160#
WOD: 9:59 FS @115# and dbsnatch @35#
BS: 20@ 270#
WOD: 9:21Rx
BS @ 80# still a few days behind
Wod: 6:31 @ 65/25
Scaled way down cause still sick
BS 85#
WOD 6:49 65# / 30#
Then:
Vanny’s skill pullup work. Got 4 unbroken with hollow body and beat swing form. Thanks Vanny! (Mr. Bean Jamie Gi)
3 sets of 20 unbroken ghds
Some of us were talking about shoes on Monday and just as I suspected, The Clymb has Inov8s back on sale – like 50% + off…
Here’s your chance to try them out
http://www.theclymb.com/invite-from/kristinmeyers
Ohhhh man I wish I wasn’t in Orlando because those dumbbell snatches at 45 literally killed me at integritys revenge—I really could’ve used a rematch with them
BS-280# x 20 (1 day behind)
Wod -5:44rx holy quads
6×6 H2r
4×8 RR
5 min plate hold pendlay #45
BS @ 140
Kipping class…thanks Vanny!!
BS: 20 @ 80 lbs
Thanks for the motivation Courtney B.! >:-}
WOD: 7:50 @ 70/25
20@185#
11:54Rx
Core work
20 x 205 BS
WOD 7:41 scaled 135/ 45
Thanks Spock and Lynn for the support!!
BS: 20@ 225#
Wod: 11:39 rx
BackSquats- 275# x 20
50 T2B
BS at 220#
Wod – 10:38 – 55# dumbbell snatch
BS 140
wod 8:33Rx
Great job everyone!
bs:95#
9:58Rx
BS #85 behind on the program. -80# of max
WOD
6:49 85/25#
Bs: 80#
Wod: 7:38 65 fs/ 25 dumbbell snatch
Kipping work. Thanks vanny!
Stretching/rolling
3- minute plank with Hannah
60 hip extensions
Flutter kick/reverse crunch tabata