Thursday, June 14, 2012
2012 June 13
Front Squat, 8-8-6-6-4-4 reps
-use 65-80% of your 1-rep max for all sets
then….
4 rounds for time:
30 pushups
20 toes-to-bar
10 pullups
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CrossFit Integrity, Charleston, SC
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A pleasant read.
http://gawker.com/5917788/exercise-machines-are-for-cripples
FS: 135…165…185
WOD: 25:29 Rx
Also – Happy Birthday to Craig…. 27 HSPU and/or 27 burpees at the end of today’s WOD!
CrossFit Integrity, Charleston, SC
Front Squat: 215-215-220-220-225-225
WOD 14:39 RX
Clean and split jerk
135×5
155×3
185×2
205x1PR by 10 lbs
Notes: keep arms straight and don’t pull to early. Engage core on clean. Wider grip on bar. Drive head through hard! Thanks BK
5x 2000meter row
1 round warm up
1 round medium speed
1 round hard
1 round medium speed
1 round cool down.
Thanks Craig…I’ll be doing 27 HSPU and “thanking” you the whole time
Just kidding! Happy Birthday!!!!
225-225-235-235-255-255
WOD-14:39 rx… Ugly
Nice Job 9am!
65 >>>>90
18:12. RB
65>>>>95. 19:37 bb/k2e. Thanks for the push L!!!!
Lunch break workout: 3.5 miles. Interval w .5, r 1, w .5, r 1, w.5. 3 hspu for fb challenge.
Front Squats: 135-185-185-205-205-225
WOD- 11:44Rx
First WOD completed with Butterfly Pull-ups!!!
From Carolina crossfit
Front squat
185-185-205-205-215-215
Wod: 11:07 rx
FS: 225# all sets
WOD: 16:58Rx
55-55-65-65-65-65 fs…. Lots of room for improvement
WOD-19:34 Rx…hands are not lookin good right now
5-200m sprints with Vanny and Sara
Hope you’re feeling okay Seth!!
What a CrossFit day. Before the 6:30 class I got my first no-band kipping pullup. Unfortunately the last pullup of the WOD was not quite as successful. I am feeling fine, just a little sore. Thanks everyone for your concern!
800m run
25 burpees
Front squat with Adam D.: 115-115-115-115-115-135
WOD: Kind of got distracted. 18: something?
FS:
230-230-265-275-285-285
WOD:
18:00 Rx
10 Birthday HSPUs for Craig, sorry man! I owe you 17 more.
“PR Thursday!” w/ Joe:
Snatch- new PR by 20#, 195#. Definitley starting to get the form down
Did FS yesterday so worked on my power cleans todaywith Ellis
135 (8)-155 (8)-185 (4)-185(4) -205 (2)-205(2)
WOD: 12:39 Rx
10:44Rx
Way to walk it off Seth
Great work by all today!
CandJ work
wod…. 11:38 Rx
Seth – you are a champ!
CrossFit Integrity, Charleston, SC
Snatch work with Mike: Mentally not in the game
FS with Steve:
135(8), 185(8), 205(6), 225(6), 245(4), 265(4)
16:39Rx – should have started the Vanny’s technique sooner
Front Squat @ 135# (8-8-6-6-4-4)
WOD: 23:00 Rx
FS – 135(8)-155(8)-165(6)-175(6)-185(4)-195(4)
Wod – 9:34 rx
Front Squats
185-185-205-205-215-215
17:08 Rx
Hope you are feeling better Seth!!!
FS: 130-140-150-160-165-170
15:11Rx
27 burpees for Craig’s birthday!
5 x 200m sprints with Megan and Sara… Thanks for running with me ladies!!!
Crossfit ashville
Russian steps single leg 25lb fb ea hand, singles 15*2
10min find 2rmax. 165
10 min amrap:
10 45lb fb snatch
25 du’s
8+18
Missed the front squats:-/
13:02 Rx
Thank you, JoMo!