Tuesday, April 10, 2012
2012 April 9
For time:
Run 800m
75 back squats (135lb/95lb)…. from the ground
Run 800m
Compare to 6/23/10
Core Development:
40 knees-to-elbows
Post time to comments
CrossFit Integrity, Charleston, SC
21 Responses
leave one →
WOD – 17:28 135# w/ rack.
18:20, 85#
40 K2E
Watched my 8-yr. old son do a dead hang pullup and my 6-yr. old daughter trying knees to elbows. Mini CrossFit athletes-in-training!
Thanks Nick – awesome work 9am!
16:45Rx tough!
HELLO Crossfit Integrity!!! It’s that time of year again.. My annual Charleston, SC trip..
I look forward to seeing you guys on Sat the 21st and a few times during the week of 4/23…
Luciana
I’ve got a 15 and 8yr old that want to do CrossFit this summer. Anyone else?
BK, CrossFit Kids Program this summer???
13:38Rx
(PR by 3.12 min)
WOD
13:55 Rx
10 rounds ring dips EMOTM
15 sec work
45 sec rest
89 dips
5 sets of 2 power clean and push jerk w/75 secs rest between sets
145 (2) 155(3)
pullups
25-20-15-10-5
rest corresponding seconds
5 sets 15 GHD w/ 15 secs rest between sets
Am:
16 sets of 1 squat clean @ 185 each set starts every 30 seconds.
5 sets of 5 push press
155-185-205(4)-195-195
Between sets…
15 ring dips
30 DU’s
Pm:
20 mins skill work
4 sets of
10 back squat @205
10hspu
Team of 4 WOD
100 bear complex (95/65)
200 burpees
200 partner med ball situps 20#(100 each)
50 GHD’s unbroken
Sick job today everyone!
3-3-3-3-3-3-3-3-3-3 back squat:
135 185 205 225 245 255 265 275 285 295 (3 rep pr)
0tmev2x for 12 minutes:
165lb power snatch front squat push press
Handstand walk practice
4 rounds every 3 minutes
10 back squat @165
10 HSPU
Team WOD
100 bear complex 95/65
200 burpees
15: 54 rx
Great job team!!
emotm for 5 minutes
15 GHD
15 Hip Ex
wod
14:22 Rx
40 knee raises
with beach body:
50 hip flexers
40 ab mat sit ups
8 min tabata: reverse abmats and plank holds
5×15 curls 55# straight bar
thanks for the “encouragment” today BK; i’m looking forward to mohawk May.
Wod: 20:12 rx
40 k2e
My performance was pathetic!
22:xx 60 rnds of squat @ 95#
17:44 73# probably go little heavier next time. 40 k2e then 100 15# abmat situps then to Brian
20 minutes skill work
Muscle-ups
4 sets of:
10 back squats (185#)
10 handstand pushups
-Each set starts every 3 min
Team WOD (with Vanny, Lynn E., and Mike M.)
100 bear complexes (95#/65#)
200 burpees
-One member working at a time.
17:43 ? Rx
100 weighted abmat situps (25# kettlebell)
17:30Rx
40 knees to elbow
5 sets of 10 hip extensions
40 ab mats
Tabata: planks and rev. Ab mats
5 sets of 15 curls w/ 55lbs w/ nick w
Wod: 19:38 rx
5 k2b – my hands were too ripped to do 40
30 GHD
8 minute tabata of plank and reserved situps
Luciana/Terry – we will be having crossfit for kids this summer!
HS Walk work
then….
4 rounds every 3 minutes
10 back squat @ 230
10 HSPU
then….
Bench Press, 10 sets of 10, using 135lb
-rest 50-60 seconds between sets
then….
Incline Dumbbell Bench Press, 4 sets of 10, using 75lb-ers
couple hour rest, then….
20 minute swim
then….
For time:
5 rope climb
30 burpees
4 rope climb
24 burpees
3 rope clim
18 burpees
2 rope climb
12 burpees
1 rope climb
15:44 Rx, using 20lb vest
then….
400m farmers walk, using 90lb on each side
Core Development:
100 weighted situps, using 35lb
CrossFit Integrity, Charleston, SC
4 sets of:
10 back squats @ 115#
5-10 handstand pushups (did 5 first 2 sets and 10 last 2 sets)
-Each set starts every 3 min
Team WOD (with Pat Y, Lynn E., and Mike M.)
100 bear complexes (95#/65#)
200 burpees
-One member working at a time.
17:43 Rx
Great work guys!
100 weighted abmat situps (15# kettlebell)
28:00 Rx woof
19:19Rx