Thursday, June 28, 2012
2012 June 27
Ring Rows, 5 sets of 6-10
-rest 2 minutes between sets
then….
6 rounds for time:
Run 400m
10 pullups
10 slamball (20lb/14lb)
Extra credit cash-out….. finish with 15 muscle-ups
Compare to 3/30/11
Post time to comments
CrossFit Integrity, Charleston, SC
30 Responses
leave one →
Kickass workout! 22:18 Rx with 20lb. ball
19:43 bb
24:16rx
22:01 Rx
From Misawa, Japan
5 sets of ring rows:
10-10-10-8-8
27:06 (had to run ~150m from base gym to track to run 400m, also forced myself to only do only butterfly pull-ups each time…. got 3-4 butterfly pull-ups each time on bar)
23:44 Rx – great WOD to get back into the fray after a couple weeks off
If anyone has a coast guard or air force type military jump suite I could borrow for the wkend I would really appreciate it! I can grab it at the gym at anytime today or tomm if u can just leave it in bks office. Please let me know 2708118
16:43Rx
21:52 Rx
16:26 Rx It was Glenn & the ladies this morning- get ‘em:-)
thank you for the class, Jen!
Ring Rows 5 sets of 10
WOD 22:21 with 15 muscle up cash out
22:17 bb
Ring Rows, 7 sets of 8
Ring Pushups, 7 sets of 5
Weighted Box Stepups, 12 @ 24 in. 45#
26:3o bb
First time I considered not finishing. That was tough, compounded by the sweltering heat!
Plus 100 squats at the office during little breaks
800m run
25 burpees
ring rows
WOD: 27:38; gb/14#
16:20Rx
Tabata
Good work today everyone!!
5 sets of 8 Ring Rows
WOD
18:00 Rx
41:24 Rx + $$$$OUT
17:31 Rx
bench program w4d2
3×7 240
225 (7)
Abs
21:50-jumping pullups
Great job by all today! Congrats on all who Rx’d a WOD for the first time!
CrossFit Integrity, Charleston, SC
28:47? Rx
Looked forward to doing this one all day. Last time I did this in march ’11 it took me 23something with a 10lb ball and gb and rb pull ups.
Correction: 26something in march ’11
19:57rx
5 sets of 6 ring rows
5 sets of 6 ring rows
26:4x Rx
Whoop Whoop!
26:21 Rx+cash out … Took over 10 minutes to do MU!
17:50 Rx + (15 muscle up) Cash out= 26:37
WOD: 22:50 Rx
First Rx workout with pullups
5 sets of 6 ring rows
24:26 with the really skinny purple band for pull-ups.
It was definitely a brutal work out!
25:47 Rx
Lord this was tough!
15:11 Rx
Rest…
15 MU’s took about 6 minutes