Tuesday, February 5, 2013
The 2013 CrossFit Games Registration Page is live for you to register! Our CrossFit Integrity Team has been created. The more participation, the better! This will be fun!
Reason To Enter The Open, by CrossFit Lisbeth
1. Community – this is for everyone
2. We as a gym will be doing this together
3. Register yourself as an individual – $20
4. Choose “CrossFit Integrity” as your affiliate
5. Join the “CrossFit Integrity” Team
6. Do this ASAP and tell others!
7. For more information, check out the rulebook
Strict Chin Ups, 3 set of 6-12 reps
Beat Swings, 4 sets of 15 reps
then….
AMRAP in 8 minutes:
8 deadlift (155lb/105lb)
8 hang clean (155lb/105lb)
8 lateral burpees over barbell
Core Development:
50 hollow body rock
Post rounds and reps to comments
CrossFit Integrity, Charleston, SC
Chin Ups & Beat Swings
AMRAP-3 lousy rounds at 115#
HC grip strength is my weakness
27 B’day burpees for Melissa!
wod: 3 + 16/65lbs
Ring rows, tried a few chin ups
Beat swings
WOD: 3 +1 @ 85#, started the first round @95# and realized that was way too ambitious.
Hollow rocks
Chin ups strict 3×7
Beat swings 4×15
WOD: 4+14Rx
Hollow body Rocks:50
4+8 Rx
3×9 RR (got lower for more work); beat swings
WOD: 4+10 @ 85#
Core
Tabata 4 min of flutter kicks, plank holds
4 + 11 @ 85#
50 hollow body rocks
Chin up work
12, 10, 9
4 Rds Rx
still fighting the Vegas flu and its showing…..
WOD 4+11 85#
3 x 2 chin ups…work in progress
WOD: 5 + 16 Rx
50 hollow rocks
Chin ups: 15 total. Probably 2 were dead hang.
Beat swings.
WOD: 4+16 @ 75#.
50 hollow body rocks.
3 x 10 strict chin ups
WOD: 5 + 3 Rx
50 hollow rock
3+22 @135
Dead hang negatives (with a little boost from my bud Chrissy) 3x2reps
Beat swings 3x15reps
WOD: 4+10reps 75#
*If anyone sees a Reindeer Run bag, let me know. It has my jump rope and a bunch of coupons I’ll probably never use.
Pull-ups: 2-2-2-1 added 6 ring rows
Wod: 3+13 @ 90#
50 hollow rocks
7 minute tabata planks and bicycles- Jamie Hannah and lAuren
3+12 rx
SCU 3×7
BS 4×12
5+20Rx
50HBR
Gereat job everyone! Way to get at it!
Billy, I saw a green bag next to the pull up rigs on the main gym.
Strict chin-ups + negatives
WOD: 3+19, 95#
Right arm still sore/a little painful from muscle up/snatch work on SAT.
4+9 w/75#
WOD 3+17 @ 80#
Chin-ups – 12, 8, 6
WOD – 4+19 @ 135#
Great job by all today!!
SCU, 3 sets of 12
BS, 4 sets of 15
WOD… 6 + 19 Rx
50 HBR
CrossFit Integrity, Charleston, SC
5+12 Rx
4 + 17 @ #85
50 hollow rocks
Tabata of push-ups and those bicycles that everyone loves …
SCU3x6 (not strict)
WOD 4+19@65
50 HBR
Strict Chin Ups, 3 x6
Beat Swings
WOD 4+17 85#
50 hollow body rock
WOD – 3 + 19 Rx
5+15 #65
RR, Beat swings
WOD: 3+7 @ 65#
Hollow rocks
strict chinups: 8-8-6
beat swings
WOD: 4+12 Rx
50 hollow rocks