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Thursday, March 29, 2012

2012 March 29
by bk

Many thanks to all who attended our Post Open Awards Ceremony last night!  Again, you all did an outstanding job over the last five weeks and it was great to see everyone come together to participate in such a community-oriented event!  Job well done!

Top Finishers:

-Female-
1st:   Beth A. (coach) – $200
1st:  Jen N. – $200
2nd: Vanny Y. (coach) – #100
2nd: L – $100
3rd: Anna C.- $50

-Male-
1st:   Jonathan M. (coach) – $200
1st:  Kyle W – $200
2nd: Glenn C. – #100
3rd: Nick R. (coach) – $100
3rd-tie: Mark E.- $25
3rd-tie: Zack C. – $25

Additional Awards:  All received a $20 Gift Certificate to Sesame
Most Spirited Athlete:  Lindsay S.
Best Cameraman: Marco V.
Most Determined: Carman B.
Morning Monster Award: Rueben S.
Most Hesitant To Register: Scott R.
Most Competitive Couple: Chrissy & Rick F.
Most Dramatic Post-WOD Facial & Body Expressions: Pat Y.
Most Inquisitive, Confused, Random, Out-Of-The-Box Questions: Jon S.

Take 25 minutes to work on a skill or two
-double-unders
-muscle-ups (ring dips and/or pullups)
-handstand holds/pushups/walks
-ring handstand holds/pushups
-rope climbs

then….

AMRAP in 10 minutes:
4 handstand pushups
8 deadlift (225lb/155lb)

Post skill and rounds to comments
CrossFit Integrity, Charleston, SC

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25 Responses leave one →
  1. Rueben permalink
    March 29, 2012

    4 rnds + 5 – Rx

  2. Reagan Kerr permalink
    March 29, 2012

    A few firsts today!

    Rope climb work (never attempted before) and double under work.

    5 rounds + 10 – 1st rd w/ 145 #, then dropped to 135#. 2 ab mats (first time doing hand stand push ups, too!!)

    Thanks, Daniela and Kevin for the push!!

  3. Carman permalink
    March 29, 2012

    Thank you so much for my most determined award, Brian! That was so nice!

  4. Vanny permalink
    March 29, 2012

    Congrats to all participated athletes and winners! Job well done! Hopefully we can keep the energy levels going!!!

  5. Rueben permalink
    March 29, 2012

    Also, great meeting everyone last night. Thanks Brian for the the recognition!
    FYI . . .2 pints of Guiness and 225# DL actually work well together.

  6. Luciana permalink
    March 29, 2012

    Congrats to all the Top Finishers – so inspiring!

    Rope climb work – 10 climbs. 1 every 90 seconds. (Thanks Harrison!)
    WOD: 6 rnds +9, #145, 2 abmats

  7. Jeremiah S permalink
    March 29, 2012

    Handstand work.

    WOD 5+1 RX.

  8. Pat PTC M permalink
    March 29, 2012

    “Jonesworthy”
    14:39 Rx

    5 sets of 3 squat clean and jerk
    rest 60 secs between sets (3)70% (2)80%
    145-145-145-165-165

    8 sets of 4 Muscle Ups EMOTM

    failed at 3rd rep on last two sets

  9. Will C. permalink
    March 29, 2012

    Deadlifts
    3 – 3 – 3 – 3 – 3 – 3
    295-305-315-325(PR)-335(PR)-315

    5 x 8 deadlifts @ 225#

    25 DUs EMOTM for 20 mins

  10. Mark E. permalink
    March 29, 2012

    Skill work – HSPU/ Mu

    Team WOD 24 min amrap with Roa
    100 DU’s
    75 pullups
    50 kbs

    3+182 I believe

    Pullups and kbs 2 days in a row for me. Ouch!

    10 min on airdyne bike
    10 min run

  11. Adam h permalink
    March 29, 2012

    7+2Rx
    Core work

  12. Melissa permalink
    March 29, 2012

    6 with 1 ab. mat.

    BUT- 1st Rx HSPU and I did it TWICE! Thanks Anna- your tips have helped move me along!

  13. Nick R permalink
    March 29, 2012

    Did some rowing… up to OMMRC: 199,000m

    Did Team WOD with Mark E … pull ups caught up with us fast!

    In teams of 2, with only 1 Team member working at a time…..
    AMRAP in 24 minutes:
    100 double unders
    75 pull ups
    50 KB swings (53lb/35lb)

    3+182 Rx

  14. Kyle Ward permalink
    March 29, 2012

    Handstand walk work.

    Team wod with vanny
    24 min amrap
    100 double unders
    75 pull ups
    50 kb swing

    3 rds + 211 and hands are shredded
    Great work van!

  15. Pat Yib permalink
    March 29, 2012

    Skill work:
    Handstand walks
    Muscle-ups

    24 min Team AMRAP (with one team member working at a time)
    100 Double-Unders
    75 Pullups
    50 Kettlebell Swings (53/35)

    Team Beth with advanced Pat assists
    3+223 Rx

  16. Api permalink
    March 29, 2012

    WOD- 8 rounds @ 155 with one abmat w/ #10 plate

    25 ghd w/ med ball
    25 hip ext w/ #25

  17. March 29, 2012

    HS Walk work

    HS Hold work

    Ring Handstand Pushups, 10 sets of 3
    -each set starts on the minute

    Tuesday’s WOD….

    17:16 Rx

    CrossFit Integrity, Charleston, SC

  18. Brent M permalink
    March 29, 2012

    Max Cleans – 205 (Failed 225, 3 times. I should have gotten it)

    3 Cleans @ 185 EMOTM for 10 minutes

    25 DU EMOTM for 20 minutes

    Handstand Walks, Holds, Handstand Step ups.

    Shoulders need a rest.

  19. Glenn C. permalink
    March 30, 2012

    Team Wod w/ Jen N.
    100 Double Unders
    75 Pull Ups
    50 KettleBell Swings
    3+ 155
    I think everyone might of shed a little Blood on this one!
    Awesome Job Team!!!

  20. Catherine permalink
    March 30, 2012

    5 rds box hspu and 1/2 the deadlifts at 155 then dropped down to 145 due to form

    Got several unassisted pullups during skill work and du work ( single- doubles)

    Plank holds and flutter kicks with Lindsey

  21. Dickson permalink
    March 30, 2012

    7+8

  22. Mike Myjak permalink
    March 30, 2012

    Shoulder Mobility
    8+10 Rx

  23. Vanny permalink
    March 30, 2012

    HSPU work

    Team wod with Kyle:
    24 min amrap
    100 double unders
    75 pull ups
    50 kb swing

    3 rds + 211

    Awesome work Kyle! Great job everyone!

  24. Vanny permalink
    March 30, 2012

    plus row 2500m total

  25. Dickson permalink
    April 4, 2012

    7 + 8Rx

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