Tuesday, August 14, 2012
2012 August 13
Thrusters, 12 sets of 2, using 70-75% of your 1-rep max
-each set starts on the minute
-each sets starts from the ground
-see maxes from 8/7/12
then….
AMRAP in 12 minutes:
12 overhead walking lunges (45lb/25lb)
12 pushups
12 air squats
-set the plates down from overhead without dropping them OR may drop from thighs
Post loads and rounds/reps to comments
CrossFit Integrity, Charleston, SC
31 Responses
leave one →
EMOTM – 115 (155 is 1RM)
WOD – 8 rnds 35# plate
Thrusters – 95#
WOD – 6 rds Rx
Thrusters: 135#
WOD: 6 rnds +7 pushups Rx
65#. 8 rounds kpu
65# Thrusters
WoD: 5 rounds +15 Rx
53# thrusters
WOD: 8 rounds (10#/knee)
From crossfit KGB (Kennebunk, Me)
5 rds
15 splendids
10 lsits using dumbbells
5 box jumps (20 in)
200 meter row
23:02
Go Catherine!
WOD @ Home in bkyard (missed class):
completed 6 rds in 12.33
20 pounds overhead lunges
12 push-ups
12 air squats
Thrusters 6@135 6@155
WOD 10+14 RX
Thrusters – 58 lbs
WOD: 4 + 4 (first 2 rounds RX)
PS – Lost a black diamond earring – I know it’s a long shot but if anyone finds it – holler at me!
thrusters @ 190#
WOD: 7 + 32 Rx
thrusters @ 155#
WOD: 5+33rx
Stretching
Hatch with Sarah
15 min stretching
WOD 7+7 Rx
Tabata
12×2 Thrusters @ 205#
AMRAP
10+7 Rx
Yesterday’s CrossFit.com workout of 3 rounds of 500 m row and 400 m run
12 x 2 thrusters at 85 #
AMRAP 6 rounds 12 reps with kpu
Skill Work: Double Unders, Muscle Up Transitions, Wall Walks
Hatch Squat wk1 Day1
Thrusters EMOM: 115#
WOD: 7+24 Rx
8 min Tabata: 20/10: Leg Lifts/rest
20/10: Planks/rest
95# 5 rounds +17 RX
Thrusters: 155#
WOD 7Rx
Thruster 105#
amrap 8+28Rx
Thrusters – 95#
WOD – 6 rds + 6 Rx
8+30Rx
Thrusters at 55# because Brian said to go up on the weight.
WOD: 6 + 14 Rx
Brian needs to change one of the inspirational signs, the definition is wrong.
Confidence is the feeling you have before you fully understand the situation.
Thrusters at 135#
Wood – 8+30 Rx
Thrusters – 95#
Wod – 7 + 30 Rx
5 min stretching
Hatch w/ Megan (week 6, day 1)
15 more min stretching
WOD: 6+7Rx
Tabata (reverse crunches / plank holds)
Thrusters @ 70 #
WOD – 6 + 4 rounds
20 min stretching
Thrusters 70#
WOD: 6+20 Rx.
165
6rds…poop
100 ghd
Thrusters 105
Wod 10+9rx
Wod
7+34 Rx really wanted 8 rounds
Saturday 8/18 after doing Wednesdays WOD did this amrap
4+14rx