Tuesday, February 19, 2013
2013 February 19
AMRAP in 7 minutes:
12 power snatch (75lb/55lb)
8 burpees
rest 4 minutes, then….
AMRAP in 7 minutes:
10 thrusters (75lb/55lb)
30 double-unders
Post rounds and reps for both to comments
CrossFit Integrity, Charleston, SC
29 Responses
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first wod: 2 + 5, RX (first RX)!
2nd wod: 3 + 3, 55 lbs, attempted DU
GJ Laney and Krista gettin’ after that weight this morning!
Wod- 5+ 6 rx-5+10rx
5 rx, 4+9 rx
Off to Antigua for honeymoon..I mean, to look for a crossfit garage there…
3+8, 3+5, 45#, DU attempts
WOD 1: 3+3 RX
WOD 2: 3 RX
Hey CFI folks,
We are hosting a yoga session in my office, James Island Family Chiropractic, featuring our very own Melissa Webb!! Many of you know her from our gym , as well as formerly of Lulu Lemon. It will be Thursday evening from 6:30-7:30-8ish. The office is located at 1939 Maybank Hwy in the Athen’s restaurant plaza, across from Zia’s and the Terrace Theatre. Donation will be $8. Any and all CFI peeps are invited and can bring guests. Any questions call (843)795-1999. Melissa has told me it will be a gentle flow that will challenge all levels-and increase mobility!!
Matt M.
5 Rx
5 + 5 Rx
WOD 1: 4+3 Rx
WOD 2: 3+10 55#/DU attempts
Tabata led by Courtney, thanks!
3+4 Rx
3 Rx
3+16 rx and 3+25 rx (barbell to the face slowed me a bit on that second one haha)
Scott–where are ya’ll staying in Antigua? My hubby and I did the sandals there for our honeymoon 2 years ago—it is AMAZING!!!! We hope to go back for our 5th anniversary haha. It’s GORGEOUS there!
4 + 5 Rx
3 + 10 Rx
*Severe shoulder pain really slowed me down. Have done a TON of mobility and stretched it out. Awesome WOD!!! Would like to retry this one when I recover
3+5
2+90
45#/120 singles.
Boooo
3+5
2+90
45#/120 singles.
Booo
Worked on improving box jump technique.
4+7 Rx / 4+7 Rx
5 + 6 Rx/ 5 + 1 Rx
4+9 rx / 3+1 rx
4+1 (45#)
3 rounds (45#)
wowza
WODs: 4+5rx / 3+ 45 seconds of DU attempts, they keep getting worse
WOD1: 1+18 Rx. (first Rx! Im still having trouble with burpees, so it slowed me down)
WOD2: 2+2, 55#, DU attempts
(first time doing thrusters in a WOD)
Next time I do this WOD, I hope I get more rounds.
Wod 1: 3+9 Rx
Wod 2: 3 +14-Rx#, mix of 15 legit DUs and DU attempts
Tabata 8 min with Tracy, Moutrey, and Matt-flutter kicks, plank holds. Go big or go home
We could’ve done 16 min! lol
Pullup work with Matt and “Coach Lindsay” as my ever-appreciated motivator
10 unbroken by week-end!
WOD: 3 + 12/3 + 10 Rx
4+9 Rx
4+10 Rx
5+7 Rx
5+13Rx
Thanks Mike D for setting up the bar, counting and motivation!!! BK and Julie, thanks for the push!!!
Great job to the first time Rx-ers!!! Everyone is getting stronger everyday! Keep up the great work!
WOD 1: 3+8 Rx (lower back has been locking up really bad lately)
WOD 2: 4 (Rx weight for thrusters but DU attempts)
5+2 rx, 4+7rx
4 + 6 rx
2 + 10rx
need to work on double unders
WOD 1: 3+7 Rx
WOD 2: 2+10 (Rx weight for thrusters but DU attempts)
Saturday: WOD1: 2+6 Rx
WOD2: 2+11