Thursday, January 3, 2013
Today, CrossFit Integrity has the opportunity to make a difference and support a great cause!
CrossFit RedZone in Newtown, CT has started a fundraiser to support the town, families, and community of Newtown after the devastating event last month. All money raised will be going towards the Sandy Hook PTSA (Parent Teacher Student Association). Kurt and Kris Kling, owners of CrossFit RedZone, grew up and still reside in Newtown and are looking to the CrossFit Community for help and support. Any and all help will be greatly appreciated.
Donations made to this event will go towards supporting the families of victims and the rebuilding of the community. Helping families with counseling, service, memorials, and funeral costs. Also helping the community with replacing/rebuilding or what ever may be the plan for Sandy Hook Elementary School, and starting a scholarship fund to support the children Sandy Hook Elementary.
CrossFit RedZone will be hosting a fundraiser event this Saturday in Newtown, CT! A benefit WOD will be completed by teams of two during the event. Coach BK will be in attendance and representing all the athletes of CrossFit Integrity and our local Charleston CrossFit community this weekend at the event.
Today, we will be doing the same WOD that will take place this weekend. A bucket will be available for anyone to donate cash to be added to the CrossFit Integrity donation. Let’s team up together and make a difference. Bring cash to the gym, or you can donate directly on their website! Spread the word to your family and friends!
Back Squat, 20 reps at 55# (or other category, if applicable) less than your 5-rep max
then….
– Fundraiser WOD –
AMRAP in 10 minutes:
10 thrusters (95lb/65lb)
6 burpees
10 kettlebell swings (53lb/35lb)
For this WOD, one partner will be working at a time. Both partners must complete the movement before advancing to the next movement. For example, Partner A does their 10 Thrusters, then partner B does their 10 thruster, then they move on.
Post loads and rounds/reps to comments
CrossFit Integrity, Charleston, SC
20 @ 160#
WOD w/ Patrick – 3rnds + 16 thrusters (75#/53#kbs)
Time to move up to 80# on thrusters.
20 @ 61 lbs
Wod with Tracy- 3 rounds each plus 18 thrusters Rx
James – I started using WOD, but have only been at it a few days. All of the named wods are already programmed into it and you can log in 1RM for the Oly movements. Good so far.
4 min TABATA Row – 53 Calories (3 less than last time)
Back Squats day 4 – 20 @ 120#
Team WOD with Kate – 4 rounds +37 (Rx for me Kate did 80# thrusters and 53# KB)
BS: got a bit behind in the program over Christmas skipped from 140 – 150 today
WOD w/ Rueben 3+16
4 + 15 w Brooks
BS – 170
WOD w/ Terry – 3+6
Got first 3 muscle ups
Make up BS – 5 rep max @ 150#
WOD w/Lindsey 3 + 18 rounds Rx
4 + 9 with Lynn A (thanks again for stepping in to be my last minute partner!)
Rx for me & 35lb thrusters after round 1
BS: 20@ 260#
Snatch work @ 155#
Split Jerk Work
2+33rx with Debbie
Plank hold and reverse crunch tabata with Stephanie and Krista
45 hip extensions
Stretch
BD 20 @ 75#
WOD w/ Eric 5+3
Back squat – 20 @ 150#
Wod with Bryan – 3 rds + 37 Rx
Bs 72#
wod with lindsay. 4+9
Thanks Lindsay, I had fun!!
1 x 20 back squat @ 240#
WOD: 4 + 42 Rx w/ Craig
BS#75
WOD with Stephanie 2 + 35 Rx
A bit behind in the BS from the Holidays– 20 BS @ 80#
Nice job chica!!
WOD: 3+15 rx with stephanie
Tabata abmat situps & planks after
totally forgot to say—great wod for a great cause! Happy to donate and good luck to bk this weekend. So awesome you’re heading up there to show support.
good luck BK!!!
20 BS 195# way behind…
WOD with pukin Paul (says he didnt puke) 3 + 15 Rx
Good luck, BK!
Up to BS at 80#’s…I like this.
BS: 20 @ 95#
WOD: 4 + 12 Rx with Glenn…tough one but loved every second of it!
Good luck this weekend BK!
Backsquats, 220×20
5+13 Rx with Lynn Yib
Do work this weekend BK!
BS 20 reps @ 210#
WOD – 4+4 Rx w Primetime
Overhead squats 10 reps @ 45-75-95-95-105-115×5
Special forces push up sit up
Do work BK… Grreat cause to help the community
20 Back Squats @ 255#
Wod with erica 4+28 great job girl thanks for pushing me.
Chas awesome job on yiur first muscle ups. Thats 3 more than ive ever done.
Crush it this weekend bk.
20 @ 45#…. First time
3+20 withChrissy
Tabata
Good Work Gang!
BS: 80#
WOD: 3+4 with James
Tabata: abmats/plank holds
With Colin 4+48Rx
Backs Squats @ 70#
Partner WOD: 3+46, 95#/35# KB
Followed by ab tabata alternate abmat sit-ups and plank holds.
1000m row – 500m moderate + 250/250 sprints
160# BS
WOD with Chas 3+6 Rx
Brian,
Safe travels. Proud to be a member of Integrity. Thank you for representing us.
190# x 20
WOD: 3 + 16
85#
WOD: jeff+alex b=4+14 Rx