Thursday, September 9, 2010
2010 September 8
This Saturday, we will be doing a Memorial WOD for 9-11. Any military, fire, police, etc, are welcome to wear your gear for Saturday’s WOD.
For time:
4 parking lot sprints (forward)
10 pistol squats (5 each leg)
20 kettlebell swings (53lb/35lb)
30 pushups (hands off floor)
40 abmat situps
50 double-unders
2 parking lot sprints (backward)
50 double-unders
40 abmat situps
30 pushups (hands off floor)
20 kettlebell swings (53lb/35lb)
10 pistol squats (5 each leg)
4 parking lot sprints (forward)
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CrossFit Integrity, Charleston, SC
27 Responses
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16:32 (pistol squats on rings)
24:37 single unders
23:50, 35# KB, Assisted Pistols/single unders
Planks@ 1min, 45s, 45s, 30s, 1min/30 sec rest in between each
24:28 RX
CrossFit Integrity, Charleston, SC
25:29 (35 # KB, air squats, single unders)
Wrong time above- 24:48RX
28:58Rx + GHD
CrossFit Integrity, Charleston SC
28:23 Rx
27:29 Rx +GHD
21:32 RX
20:50
-assisted pistols
-35lb KBS
20:36 – scaled.
ran 4 miles on my own
Love my Nike Frees…but NOT for running!!! (ironic, huh?)
17:57 RX + GHDs + 70lb KBS
Great job everyone tonight. 7pm sorry about the coaching snafu tonight!!
CrossFit Integrity, Charleston SC
No workout for me, rest day & evaluation of how to approach workouts without squatting
But, watched my kids do their first CrossFit kids workout 
Nicky is a great coach for kids too!
CrossFit Integrity, Charleston, SC
26:17 sorry for being late all.
23:30, scaled pistols, singles
23:05 really 23:03 Chris jipped me
Assisted pistols/singles… Never taking a week off again.
20:44 Rx w/ GHDs
12 x 2/ea min snatch 155lbs
12 x 2…………. back squats 215 (PR)
27:10 sub 35KB. Got my first MU!!
32:10 or 31:20, something with those numbers… +GHD – heavily assisted pistols = Rx?
27:59 with ring pistols and single jumps (400 of them) Okay, so I lose my abilty to do math when working out like that and only did 180 jumps, so I had to finish the rest at the end. I finished them though!
27:20
27:01 assisted one legs and singles
24:17
24:17 assitsted pistols and singles