Tuesday, February 22, 2011
2011 February 22
New schedule will be posted tomorrow! Also, Head-To-Head Thursday… Amy (1000 airsquats) vs. Eddie (500 burpees). Action will take place at 5:30 on Thursday during Open Gym. Good luck to both athletes!
6 rounds for time:
5 front squats (185lb/125lb)…. scale as needed
25 double-unders
Core Development:
40 hip extensions
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CrossFit Integrity, Charleston, SC
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9:00 115# and subbed tuck jumps
40 hip ext
Amy – You weren’t supposed to let anyone get a picture of you. What if you had been successful? The insurance company would be suspicious of my pay off, I mean gift, of half the life insurance money.
6:07 Rx
WOD: 12:07 RX
40 hip ex and 20 ghd
5×5 Squat cleans @ 135#
Bench Press
10 sets of 3…rest 1 minute
205#
WOD
5:37 RX
Nice job noon class…work on those double unders and FLEXIBILITY!
WOD: 15:28 @ 53#, subbed 100 singles for each round…must. work. on. double-unders.
core development: 40 supermans
thanks to nicole for cheering me on and to heather for the mini WOD!
WOD 8:07 Rx
40 GHD hip extensions
WOD: 9:32 @ 135# and HJs
40 reverse GHD things
WOD: 8:48 @ 73#
40 back ext.
WOD: 13 something… Can’t remember exact time
85# with 2 sets DU 4 sets 100 singles 95# last set.
Wow, how confusing!
40 GHD hip extensions
Loved post mini WOD Laura!
Shawna… Did my 1st pull up ever yesterday with NO band! Yeehaw! Your next!
Thanks for the great coaching Chris!
WOD: 7:08, 115#
40 GHD extensions
Pullups: 10-7
9:44 175 lbs
10:15 85#
40 GHD hip extensions
40 abmat sit ups
Fire Academy AM WOD
——————————–
8:48 165#
4×10 chest to bar butterfly pushups
10:23 Rx
11:13 155#
Awesome work, Heather!! I can’t wait to see!
Great work today everyone!!
Squat Snatch, 12 sets of 2, using 155lb
-each set starts on the minute
High Bar Back Squat, 8 sets of 3, using 300lb
-each set starts on the minute
WOD….. 4:51 Rx
CrossFit Integrity, Charleston, SC
9:37 Rx
40 hip ext
50 abmat situps
9:49 RX
11:ish at 145#
4×10 on hip extentions
8:45 (115# on first 3 sets; 95# on last 3 and tuck jumps)
40 hip extensions
9:17 – 155#, dropped to 135# after first set and a half
WOD: 13:04 @ 125# w Double Unders
Front squat form felt good.. should of used more weight
Still working on faster double under times
11:13 155lbs RX
18:59 (115# first three and 95# last three)
40 hip extensions
8:06Rx