Thursday, July 5, 2012
2012 July 4
For time:
15 chest-to-bar pullups, 5 power clean (215lb/135lb)
12 chest-to-bar pullups, 4 power clean (215lb/135lb)
9 chest-to-bar pullups, 3 power clean (215lb/135lb)
6 chest-to-bar pullups, 2 power clean (215lb/135lb)
3 chest-to-bar pullups, 1 power clean (215lb/135lb)
Core Development:
50 hollow rock
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CrossFit Integrity, Charleston, SC
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9:34 – 135# & C2B
135# in a WOD – PR. New 1RM – 155# (BW + 10)
Form needs work before that number can go higher.
10:34 scaled using 185#
50 hollow rocks
I think the tag on this picture should be “I – I work out….”
Where dem ‘bows at!?
11:55
PC: 155#
C2B: Green band on last 4 sets
Enjoyed the drop in at 9am. Should be back at 9am tomorrow.
8:39 with 135# and C2B.
Great work everyone at 6 AM!
7:40 Rx
7:31Rx
hatch squat Week 1 day 2
Recon Ron deadhang 58 total
6:34 – 73#.
400m walking lunges
80 GHDs
50 hollow rocks
7:50 @ 185#
11:07 @ 205#
6:11 Rx
50 Hollow Rocks
8:50 @ 135 #
Great work by all today!
3:15 Rx
50 Hollow Rock
CrossFit Integrity, Charleston, SC
9:04 95lbs
50 hollow rocks
DU work
200m lunges with Elaine
40 GHDs
9:29 WOD with 2 GB and used 63lbs
Thanks to Elaine for helping me push and be accountable for every rep!!!
Great class, Coach Vanny – thanks to you and BK for the form work!!
8:14
rb and 80#
50 hollow rocks
7:19 185
50 hollow rocks
Bench program w4d3
4×6 240
Wendler c3w1 shoulder press
5+ set 140 (5)
8:04 135# Pull-ups
Hollow Rocks
7:18 Rx
6:06Rx