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Thursday, July 26, 2012

2012 July 25
by bk

Many thanks to Atlas Power Wraps for providing wraps for all attendees of the CrossFit Gymnastics Certification Course that we are hosting at the gym this weekend!  We are working with Atlas Power Wraps on a customized CrossFit Integrity wrap, which will be available soon!

Reminder:  The gym will be closed on Saturday due to the Gymnastics Course.  Both, the Introduction Class and Open Gym are both cancelled.  There will be a WOD posted for Saturday, which you will be able to do outside of the gym!

Ring Dips, 10 sets of max reps for 15 seconds, rest 45 seconds
-start each set on the minute (and at 30 seconds, alternating if needed)

Compare to 6/21/12


AMRAP in 2 minutes:
Run 200m
10 pullups
20 pushups
30 box jumps (24in/19in)
40 kettlebell swings (53lb/35lb)
50 GHD situps (sub abmat situps)

Rest 1 minute, then….

AMRAP in 4 minutes

Rest 2 minutes, then….

For time (16 minute time cap)

Post ring dip reps and WOD reps + time to comments

CrossFit Integrity, Charleston, SC

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25 Responses leave one →
  1. July 25, 2012

    Open hips pause at the top of the deadlift!

  2. Vanny permalink
    July 26, 2012

    There will be a Paleo Diet Workshop (Discussion/Seminar) on Saturday, 4 August 2012 for those who are interested in doing a Paleo Challenge. I’m still working on details of the Paleo Challenge. It will be a team of 4. 55 days of strict paleo starting Mon, 13 Aug and will end Sat, 6 Oct. Cheat days will be optional when set points are earned. I need to get a ballpark people of whose committed for further planning (i.e prize money, logistics, yaddi yaddi ya). Also, if you are planning on doing integrity’s revenge, this will set you in the right direction as far as diet plan and improve your performance significantly!

    Shoot me an email,, if you are interested…

  3. Mark E. permalink
    July 26, 2012

    Ring dips 97rx PR by a couple

    WOD-55-85- 8:21 rx
    Games standard box jumps final round

    Supplemental work

    Enjoy the sauna in the afternoon guys…good luck with that!

  4. Ethan permalink
    July 26, 2012

    Ring dips: 101 Rx – PR by about 15.
    WOD: 43-73-10:26 Rx

    Need to work on stamina with GHDs. I burned out pretty bad.

  5. Marco permalink
    July 26, 2012

    Ring Dips: 60, Pr by a few

    WOD: 20-45- 12:35(box step ups and abmats)

  6. Khoung permalink
    July 26, 2012

    76 ring dips

    2 min: 26
    4 min: 52
    10:57 Rx

  7. Rueben permalink
    July 26, 2012

    1 hr paddle board in the Gulf. Never been on one, so PR. Started out on my knees to figure out what “form” is supposed to be – all that squatting we do was put to good use. “Hips fully open” for about 30 mins.

    Definitely feeling like the glycogen storage as well as sodium is bit low . . . so it’s margarita time.

  8. Will C. permalink
    July 26, 2012

    85 ring dips Rx (PR by 11)

    2 min: 42
    4 min: 61
    for time: 11:33 Rx

    6 x 14 (each arm) one-arm kettlebell presses with 53#er

    12 x 3/4 bench press EMOTM at 170# – 6 sets of 3 reps/6 sets of 4 reps

  9. Willie permalink
    July 26, 2012

    80 ring dips Rx

    2min = 33

    4min = 60

  10. Chas permalink
    July 26, 2012

    WOD: 25-68-13:40Rx

  11. Elaine permalink
    July 26, 2012

    Ring dips – 90 with blue band.
    WOD: 9, 40, 13:50 (I think) Rx except used 26# KB. Could have done the 35#. My bad.

  12. Alanna permalink
    July 26, 2012

    Ring dips: 79 w/ new skinny green band

    2 min: 10 – got on the wrong pull-up bar (diameter too big) and struggled
    4 min: 51

    Full WOD – RX except sub abmat (I thought I finished at total time 16:15, which would be 7:15 for the full WOD. I was fast, but I don’t think I was that fast so maybe I misread the clock and it said 18:15 total time – for WOD time of 9:15??? IDK but 9:15 sounds more right)

  13. Pat Y. permalink
    July 26, 2012

    Ring Dips
    (103 Rx)

    55 – 79 – 8:12 Rx

  14. Megan F permalink
    July 26, 2012

    61 ring dips with tiny purple band
    WOD- 31-55-14:?? Sarah knows! Struuuuugling on the kb swings. Abmats

    Goodluck Sam in Gainesville!!! Well miss you 🙁 come visit when to can!

  15. Adam h permalink
    July 26, 2012

    Ring dips: 113 first four rounds with vest
    WOD: 47, 71, 10:30Rx

  16. Lindsay permalink
    July 26, 2012

    Ring dips: 80 w/red band (5 more than I did last time!)

    WOD: 25/39/10:42 Rx

  17. Vanny permalink
    July 26, 2012

    49ring dips Rx PR

    Used 25# dumbbells for 30 pushups. Triceps were toasted from ring dips! Not a good idea…

    Safe travels Sam and Jen!!! I will miss you both! Best wishes!! Come back and visit me!

  18. Chrissy F. permalink
    July 27, 2012

    Ring dips-59 rb
    WOD: 14-31-12:27- rb, abmats
    I’ll miss you Sam! Good work tonight!

  19. Nick R permalink
    July 27, 2012

    Ring dips: 76 Rx

    WOD: 42-61-11:00rx

  20. Catherine permalink
    July 27, 2012

    Ring dips: 57 skinny red band.

    Wod: 9-45-11:33
    All rx except abmats for Situps
    Starting to string together more than 2 pullups at a time.

    Great job Stephanie!

    Sam M., good luck in Florida!

  21. Courtney B. permalink
    July 27, 2012

    Ring dips: 94 bb (should’ve been going lower in dip)

    Wod: 14-34-13:26 bb, abmat

    And to my CFI BFF, Yo I am sorry Bitch!

  22. Rick permalink
    July 27, 2012

    Ring Dips: 60 BB

    Wod: 23 / 40 / 13:27 Abmat Situps

  23. Nick W. permalink
    July 27, 2012

    Ring Dips
    44-78-13:?? Rx

  24. Mike Myjak permalink
    July 28, 2012

    Did wod on Saturday..

    103 ring dips.. Cheated and did 10 on the minute last 3 rounds

    Wod – 42/80/9:02 rx

  25. Carman Wagers permalink
    July 28, 2012

    ring dips 23 rx
    wod: 10, 33, 19:07 rx I used the 35# kb!!! Hooray!!!

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