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Tuesday, December 28, 2010

2010 December 27
by bk

Welcome to those athletes from CrossFit Holy City and Carolina CrossFit who attended classes yesterday!

“Angie”

For time:
100 pullups
100 pushups
100 situps (abmat)
100 air squats

Go hard and fast throughout this benchmark WOD. The four movements are to be done in order with continuing to the next exercise after 100 reps are completed.  Remember the proper form and the standards for each of these movements.

Compare to 10/4/10

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CrossFit Integrity, Charleston, SC
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20 Responses leave one →
  1. Jonah Canter permalink
    December 28, 2010

    31:00 BB
    That is a kick ass workout for 6:00am class after christmas holidays

  2. Chris Pace permalink
    December 28, 2010

    Snatch Work
    Still needs A LOT of improvement

    Bench Press
    Wave Load (1 min rest btwn sets)
    8-4-2-8-4-2-8-4-2
    185-205-225-185-205-225-185-205-225

    3 Rounds
    5 Squat Snatch @ 115
    10 Burpees
    3:21 RX

  3. Austin permalink
    December 28, 2010

    31:27 scaled
    The pushups killed me.

  4. Rob K permalink
    December 28, 2010

    22:51 with blue band on the last 60 PUs. I really need to work on those.

  5. Rachel permalink
    December 28, 2010

    22:35 Rx Woooo! I can’t move my arms..

  6. Jess Hannah permalink
    December 28, 2010

    24:04 Rx Rachel is the bestest and most awesomest girl in the world!

  7. December 28, 2010

    17:39 Rx-PR

  8. Nick Grothe permalink
    December 28, 2010

    18:29 RX PR

  9. Derrick permalink
    December 28, 2010

    20:56Rx PR! Still didn’t get sub 20 yet still improving. Gotta get quicker with the pushups. Previous PR was Monday October 4, 2010 21:28Rx

    CrossFit Integrity, Charleston SC

  10. bob mo permalink
    December 28, 2010

    26:20 making progess

  11. Kyle Ward permalink
    December 28, 2010

    WOD: 20:16 RX. All the carbs i ate this weekend killed me on the sit ups.

    Tabata GHD and Hip Extensions

  12. Christin permalink
    December 28, 2010

    22:28 (34 KPU’s RX’d!!, then pb)

    FIRST WOD Rx’ing ANY pullups without a band. I’ve attempted before, but was only able to do one KPU. Whooooo hooooo!!!!!!!! 🙂

  13. Pete T permalink
    December 28, 2010

    20:28 Rx

  14. Eddie permalink
    December 28, 2010

    -Gymnastics WOD

    -WOD: 14:25 Rx – PR!

    -8 min Tabata – GHDs and Hip Extensions

  15. Khoung permalink
    December 28, 2010

    21:31 Rx PR

  16. Ashley permalink
    December 29, 2010

    showed up with only partial workout clothes in my bag
    about 24 min @ home
    150 pushups, 250 situps & 200 squats

  17. Vanny permalink
    December 29, 2010

    18:27 Rx PR by 6min!

  18. Lynn permalink
    December 29, 2010

    22:08 Rx PR – Shaved off about 20 seconds. Small step and room for improvement. Great job Beth, Vanny, and Evaline! Christine, way to rock out some pullups Rx-style.

  19. Michael W. permalink
    December 30, 2010

    25:32 subbed knees to elbows for pullups

  20. Greg S permalink
    January 2, 2011

    Scaled, 25 pullups, 50 pushups, 50 squats, 50 abmats: 15:30

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