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Thursday, January 9, 2014

2014 January 8
by bk

Goal Setting Workshop
Saturday, January 11, 2014
10:00am at CrossFit Integrity

The start of a new year is a great time to set new goals! A goal without a plan is just a dream. Learn how to set powerful goals and accomplish them! Coach Mishelle will be holding a goal setting workshop at the gym this Saturday from 10:00am to 11:00am. Please bring a pen and a notebook!
11

Skill: Take 20 minutes to practice bar muscle-ups, chest-to-bar/ab-to-bar pullups, explosive kipping

then….

For 6 minutes:
40 slamball (30lb/20lb)
max rep burpees in remaining time

Core Development:
Hollow Body Hold, 5 sets of 35 seconds on, 25 seconds off

Post reps to comments

CrossFit Integrity, Charleston, SC

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19 Responses leave one →
  1. Justin F permalink
    January 9, 2014

    WOD: 54 Rx

    Kipping and Core work.

  2. Rueben permalink
    January 9, 2014

    Kipping strategy for Bar MU’s-good progress.
    WOD: 51, 20# ball
    core work.

  3. Patrick H permalink
    January 9, 2014

    Kipping pullup work
    WOD: 28 Rx

  4. Marco permalink
    January 9, 2014

    Finally strung together 2 bar muscle ups.

    WOD: 68reps, 40# Slamball

    Core

  5. Charles permalink
    January 9, 2014

    5 bar muscle-ups unbroken. PR!

    WOD: 54 burpees; 40# SB

  6. Jamie G permalink
    January 9, 2014

    Won’t be able to make it to goal meetingsaturday, would love to get some notes from someone that attends.

    Worked on Kipping and abs to bar. Attempted some transitions over the bar with band but should just couldn’t handle it.

    WOD : 76 Rx

  7. Jamie G permalink
    January 9, 2014

    *shoulder

  8. Elaine permalink
    January 9, 2014

    Worked on C2B pullups
    WOD 52 Rx
    Core

  9. Micah permalink
    January 9, 2014

    Almost got my first kipping pullup.

    WOD 43 Rx

    Core

  10. Blair permalink
    January 9, 2014

    C2B work

    WOD: 55 Rx

    Core for as long as I could

  11. Craig K permalink
    January 9, 2014

    81 Rx

  12. Joe Wade permalink
    January 9, 2014

    82 Rx
    8 unbroken muscle ups

  13. Laura F. permalink
    January 9, 2014

    48 Rx
    Core

  14. Michael Wilcox permalink
    January 9, 2014

    55 rx

  15. Luke Russell permalink
    January 9, 2014

    55 Rx
    Reminder: never take an entire month off CrossFit.

  16. Erin permalink
    January 9, 2014

    79RX. That was a tough one, I can def feel when my body transitions into fat burning mode with this paleo diet. Not bad just different

  17. Terry permalink
    January 10, 2014

    First bar muscle up!! 🙂

    Wod- 81RX
    Core

  18. Nicole permalink
    January 10, 2014

    C2B practice
    60 RX

  19. J-Dub permalink
    January 18, 2014

    Did this on 01/18/14
    Bar work & development 20 mins
    WOD 20 Rx

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