Tuesday, January 22, 2013
2013 January 21
AMRAP in 10 minutes:
50 double-unders
25 shoulder-to-overhead (75lb/45lb)
50 double-unders
25 shoulder-to-overhead (95lb/65lb)
50 double-unders
25 shoulder-to-overhead (115lb/80lb)
50 double-unders
25 shoulder-to-overhead (135lb/95lb)
50 double-unders
25 shoulder-to-overhead (155lb/105lb)
50 double-unders
25 shoulder-to-overhead (175lb/115lb)
*sub 25 bar hops for 50 double-unders
rest, then….
For time: (max effort)
Row 1000m
Post rounds/reps and row time to comments
CrossFit Integrity, Charleston, SC
27 Responses
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That pic is from my gym, Crossfit Monterey! Small world!
Our girls are definitely strong!
368 reps
238 Rx (double Unders slowed me down)
1000 meter row: 3:49.6
Hey guys, if you are interested in ordering Progenex then send me an email. jenaudi@gmail.com. I will be ordering next week. Thanks. jen
176, 45#, BH, 4:06 1000m row
Wod: 35-45-55-65/ bar hops
186
Row 1000: 3:43. Sprinted then burned out.
Stretching
25 hip extensions
Wod: 135 BH/Rx#
Row 1000 @ 4:20
Messed this weight sequence up…bummer
50
75lb
50
95
50
Skipped 115
Skipped 50du
135lbs
32du’s total….
3:32 row
WOD: 340 Rx
Row: 3:21.5
WOD: 282Rx
Row: 3:59.2
4mile desert run
10min rest
Wod 290
3min rest
Row 3:52
8min tabata from yesterday
WOD: 302 Rx
Row: 3:54.7
Great job by all today!
WOD…. 354 non Rx, used 135lb for last 4 reps
CrossFit Integrity, Charleston, SC
295Rx
3:19.0 ROW
Wod: DUs 1st rd then bar hops. 206 total reps
Row: 3:35.4
230—> 35,40,45,55,60
Row 1000–> 2:22
230—> 35,40,45,55,60/ bar hops
Row 1000–> 2:22
WOD: 175 with bar hops…all Rx weight
Row 1000m: 4:18
Loved this WOD and can’t wait to try again once I master DU!
217 rx and 4:23 on the row. Those got heavy fast
224Rx
3:38 row on 10
185 rx DU ruined my life today
next time I will dominate them!
4:39 on row
Back squat 20@ 290
Wendler sp
Wendler bp
8×1 snatch @190
Wod: 289rx
will be doing this one again
Back squats; wk5d1 – 155#x20
WOD: 240 Rx
1000M Row: 4:15.9
WOD 200 rx need to be faster on those DUs!
Row 4:11
183 (35, 40, 45, 50lbs and bar hop) 4:14 row
WOD: 280 @ 65-75-85-95
1000m row: 4:07