Thursday, July 19, 2012
2012 July 18
For time:
50 double unders, 2 deadlift (315lb/205lb)
40 double unders, 4 deadlift (315lb/205lb)
30 double unders, 6 deadlift (315lb/205lb)
20 double unders, 8 deadlift (315lb/205lb)
10 double unders, 10 deadlift (315lb/205lb)
-scale load as needed, maintain proper form/positioning of back
Core Development:
8 minute alternating tabata:
-abmat situps
-plank hold
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CrossFit Integrity, Charleston, SC
18 Responses
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5:06 rx
Tabata
Supplemental work
Beast Mode!!
12:40 – 225#
WOD: 5:59 Rx
Tabata
Hey Guys! I know this is last minute but we are going to be cleaning up the gym this weekend (Saturday around 1ish until 3:30ish) in order to get ready for the Gymnastics Cert that CFI is hosting next weekend. Looking for lots of good volunteers. NO you don’t have to scrub toilets! Not sure everything we will be doing but straightening things up, wiping down equipment, maybe fixing a few things and hopefully prying some junk out of pack rat BK’s hands and dumping it. I was going to organize a little cookout for the volunteers so I’m looking for a head count of some sort so I know how much to buy. Go to Facebook send me a message and let me know if you can attend. Remember lots of hand make for light work. We could really use your help. Thanks a bunch!
9:26RX
Ab wk
7:55 @ 275#
10 min tabata: abmats/ plank hold
kudos to all those RXers! Lookin’ at you L!
9:24 245#
Tabata
Haha! Thank you, Will! Thank you for cheering me on
Lindsay! You’re an awesome partner! I really appreciate people yelling at me 
12:43 Rx That last deadlift was a bleeder!
10 min tabata w/ some hardcore CrossFitters
WOD. 7:2x at 225#
8 min tabata.
(10 min tabata is for those who cheat on the first 8 min…L!)
PS. Bad ass work today Lindsay.
Open Gym: worked on – handstand push-ups, handstand walking, DUs, pull-ups, cleaning
WOD:
8:13 @ 95# and DUs – completely lost focus during the 40 DU round – took forever!
Tabata
5:55 Rx & ab tabata
That was fun! Thanks for the support Brent & way to go, L!! So proud of you for Rx-ing with ripped hands and an untimely last “no rep”!
WOD: 12:00 #275
Need to work on DUs
Hatch
Recon Ron
6:50 Rx
Tabata Abmat Situps/Plank Holds
7:07- 94#/ DU’s
Tabata
6:00 Rx + TABATA
15:59Rx
that was hard
13:07 205# / Du’s
Have to work on Double Under’s
Tabata