Tuesday, August 24, 2010
2010 August 23
Overhead Squat, 5-4-4-3 reps
then….
3 rounds for time:
10 overhead squats (95lb/65lb)
20 slamballs (20lb/10lb)
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CrossFit Integrity, Charleston, SC
27 Responses
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We last did OHS 3RM 3-3-3 Fri March 19, 2010 then Thur Dec 24,2009
Last 5RM 5-5-5 was Tues April 20, 2010
65-85-105-125PR-135PR
(Had never hit 135 x 1)
Forgot my WOD time but used 85#.
115-135-155(x3F)-165
3:49 Rx
45-45-53-65
3:52/45#
Worked on form, and for the WOD wanted to work on unbroken reps, so I went with just the bar. It definitely was intense! I tried very hard to catch Michael, but no such luck…
CrossFit dodge ball was the bomb! Too bad I throw like a girl
Congrats Mike on the PR
CrossFit Integrity, Charleston, SC
Oh and my numbers were off for yesterday. 94 was my total, oh well.
Derrick~sent you a msg on facebook about the mud run. Just send the information when you have the chance.
95-105-105-105 (worked on form with 105)
65# 6:08
95-115-135-155-165(x3 xtra)
2:59 Rx
Bench Press
12 sets of 5 reps (rest 1 min btwn sets)
185lbs / 60 total reps
OHS
135-155-165f-165×2
WOD
3:14 RX
CrossFit Integrity, Charleston SC
135-155-175-195F(x2)
3:47 Rx
65-75-85-85
3:30Rx
5:58Rx
155-165-175-185(3RMPR!)Previous3RM was 150 on Dec 24 ’09. My previous 1RM was 185 now its my 3RM!
4:59Rx…I’m shocked I didn’t drop the bar once. Thanks to Nigel for letting me borrow his oly shoes!
CrossFit Integrity, Charleston SC
65-85-95-115-125(x1)
3:15 Rx w/75#
100 abmat situps
25 hspu (1 abmat)
great job 5:00 girls! You rock!
45-55-65-75
55# 4:38
Great workout!
3:23 Rx
OHS 135-165-175-195 f (2/3)
3:12 Rx
not such a great performance on my OHS
Maybe next time..
4: 00 rx
65-75-85-95
4:00 Rx
95-115-135(f2)-135(f2) still PR
4:33 Rx
Great job everyone, good to see so many PR’s
145 – 165 – 185F(3x) – 205
3:57 Rx
25-35-45-45
4:12 @ 33#
155-175(Fx2)-175-195
2:45 Rx
CrossFit Integrity, Charleston, SC
45-65-85-95
4:24 RX
65-85-95-115-125F
2:51 Rx
95-115-135-145
Last set at 145 I couldn’t get deeper than 90 deg. Need to work on this. Happy with the weight though.
4:06 Rx
Pathetic.
95-115-145-185 pp, 4:31 ( substitue box jumps)
115-130-145-155-165 3:30RX