Tuesday, August 21, 2012
2012 August 21
Shoulder-To-Overhead, establish a 1-rep max (30 minute time limit)
In this workout, partner up in 2′s or 3′s and use a rack. This can be done from the front-racked position or from behind the head. You may use one or a variety of methods: shoulder press, push press, push jerk, split jerk, rack jerk (behind-the-head), etc. Take your time, but work efficiently, and use all 30 minutes if needed. Go heavy and get under that bar QUICK!
Compare to 5/13/11
then….
AMRAP in 7 minutes
8 shoulder-t0-overhead (95lb/65lb)
9 pushups
10 situps (abmat or GHD)
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CrossFit Integrity, Charleston, SC
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S2O – 155# – thanks for the strategy Nick – next time.
WOD: 5 rnds 85#
S2O- 85#
4+7/55#
S2O: 165#
WOD: 5 rnds + 6 S2O Rx
Abridged Outlaw and GVT Bench
WOD 7+26 RX
Big Tymers
GHD for situps
8 rds rx W/ GHD’s
Nice race Jd, I see many more 6am showdowns in the near future pal… Let’s get after it
S20 175# PR by 20# – should’ve had 185
WOD: 3+14 abmat
7rx
S2O: 95#
WOD: 4 rnds+ 3/53#
S2O: 225#
WOD: 6+12 Rx
245 f. 225lbs
6+17 rx
S2o: 305#
Wod: 5+17 rx
Rack Split Jerk @ 300#
WOD: 5+22 Rx w/GHDs
20 x 30 sec on/30 sec off airdyne bike EMOTM (up to & maintain at least 80 RPM)
Split jerk: 110, 115(f)
WOD: 4+10. 53# and GHDs.
rack jerk 245#
wod: 5+13 abmat
Hatch Squat: Wk2 Day1
S2O: 205#
WoD: 6+23 Rx w/GHDs
With Adam H, For Time:
225# Deadlift 15 reps
200m Run
185# Deadlift 20 reps
400m Run
135# Deadlift 30 reps
800m Run
(11:51)
Hatch
7+17Rx
For time:
15 deadlifts #225
Run 200m
20 deadlifts #185
Run 400m
30 deadlifts #135
Run 800m
11:52?
115# split jerk
PR!!
4 rds at 65#
My arms are a joke when it comes to push- ups.
S2O – 150#
AMRAP WOD: 4 Rounds 23 Reps
** Still working on Rx Pushups **
145 no PR
6+3 Rx GHD
95#
Can’t remember if it was 4 or 5+ 13rx
PR TUESDAY! Split Jerk 255PR!
5+1 Rx GHDs
S2O: 315# PR by 30#!
-with regular split jerk
AMRAP
8+19 Rx
AMRAP with GHD situps
STO: 95#
AMRAP: 4+20 Rx abmat
115 PR!
5+2 Rx
Great work by all today and congrats on all the huge PR’s!!!! Keep practicing that form and attending Oly class!
CrossFit Integrity, Charleston, SC
S2O – 165# PR
WOD – 5 Rx
S2O: 100# PR by 5#
WOD: 3+13 rx
DU work. I think I got 2 or 3 in a row. Thanks for the tips Debbie.
S2O 225#
WOD: 6 Rnds Rx (GHds)
WOD: 13:31Rx
200m Run
21 Thrusters (95lbs)
200m Run
21 kb
200m Run
15 Thrusters
200m run
15 kb
200m Run
9 Thrusters
200m Run
9 kb
S2O: 110#
AMRAP: 3+5 RX
S2O: 165# (PR)
WOD: 5R + 5 @ 65# & knee pushups.
S2O 175# PR
WOD: 4+8
S2O – 185# no pr.. Tweaked my hamstring
WOD 6+2 Rx w GHDs