Tuesday, December 27, 2011
2011 December 26
This week’s schedule is as follows:
Tuesday - 6am, 4pm, 5pm, 6pm
Wednesday – 6am, 9am, 4pm, 6:30pm…Open Gym from 5pm-6:30pm
Thursday – 6am, 9am, 4pm, 6:30pm…Open Gym from 5pm-6:30pm
Friday – 6am, 9am, 5:15pm
Saturday – normal hours
Romanian Deadlift, 3-3-3-3-3 reps
then….
4 rounds for time:
40 airsquats
20 pullups
Post loads and time to comments
CrossFit Integrity, Charleston, SC
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RDL: 185-225-275-315-335
WOD: 14:44 rx.
When is Nicky Westside coming back?
95-115-135-155-135
15:44 bb
RDL: 135,185,205,225,245
WOD: 8:43 Rx
RDL: 135 – 185 – 225 – 245 – 265
WOD: 10:10 Rx
5 Rounds:
1 min max box jump @ 24″
1 min rest
BJs: 30, 27, 28, 24, 26
Romanian Deadlift: 135-185-225-225-135
WOD: 10:21
135-155-175-195-205
10:04Rx
Romanian Deadlifts: 225-275-315-365-405
WOD- 9:58Rx
Romanian Dead Lifts 5 Sets of 3 Reps – 225, 275, 275, 275, 275
WOD – 11:56 Rx
135-225-275-315-335
WOD: 13:51, I did the 1st rd with BB to work on deadhangs, then I went ahead and did the rest Rx.
Wendler
Back squat
Clean work
4 rds 30 box jumps, 20 pull ups. 12:21
Wendler, cycle 3, week 1: shoulder press + deadlift
Romanian deadlifts: 65-85-105-125-145
WOD, 11:49 Rx
Romanian deadlifts: 185-225-275-295-315
10:28 Rx
Back Squat
290 x 5
330 x 5
330 x 5
330 x 5
Front Squat, 4 sets of 5, using 230lb
Romainian DL
225-315-365-365-275
WOD…. 5:50 Rx
CrossFit Integrity, Charleston, SC
From CF ABQ (Albuquerque, NM):
1-2-3-4-5-6-7-8-9-10 Ladder (for form, not time)
Strict HSPU
Strict T2B
I did all of my sets unbroken! Hooray!
Tabata – 8 min
Pushups
L-sits on parallel bars
Score from pushups: 8
This was absolutely the worst shoulder workout ever. I’m pretty sure I have Rhabdo again! JK, but this was definitely way worse than it looked.
R deadlift. 95-135-185-225-245
WOD 10:10 Rx
RDL- 95-115-135-155-165-175
Wod- 12 something? Rx
RDL: 95-105-115-125-135
WOD: 14.25 (red band for Pull ups)
Wendler C2W3: BP, SP, BS
100 abmat situps with 20# med ball with Beth
wod: 11:14Rx
Great form on the HPSU Bahamas pic Bradley, pete, and Devang! Way to represent integrity while on the cruise vacation!!!!