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Tuesday, July 24, 2012

2012 July 23
by bk

ATTENTION – Integrity’s Revenge Update:

We will be having a meeting at the gym for anyone who wants to listen in – next Tuesday, July 31st at 5:45pm.  The meeting will be appx 20 minutes long.  We will be discussing details about our Integrity’s Revenge event that will be held at The Maritime Center on October 6-7.  Topics of discussion will be competing, judging, and volunteering.  This meeting is for anyone!  Also, “LIKE” the Integrity’s Revenge Facebook Page.

CrossFit Integrity – Integrity’s Revenge from Palmetto Coast Media on Vimeo.

Back Squat, 4-4-4-4-4-4 reps
-perform all sets between 70-85% of your 1-rep max
rest appx 3 minutes between sets

then….

For time:
35 wallball (20lb-12ft target/14lb-10ft target)
Run 400m
35 wallball (20lb-12ft target/14lb-10ft target)

Core Development:
25 V-ups

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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21 Responses leave one →
  1. Will C. permalink
    July 24, 2012

    does that say 12 ft target!?!? 🙂

  2. Reagan Kerr permalink
    July 24, 2012

    BS: 85-95-105-105-115-115
    WOD: 5:56 rx
    25 v ups

  3. Ethan permalink
    July 24, 2012

    Back squat: 6×4 @ 185, 205, 225, 245, 265, 295
    WOD: 4:04 Rx
    25 ugly looking v-ups

  4. Alex Baker permalink
    July 24, 2012

    BS:115-125-135-145-155-165
    wod:6:14Rx

  5. Chas permalink
    July 24, 2012

    BS: 205-215-225-225-225-225
    WOD: 6:52 (mostly 10 ft wall balls)

  6. Patrick H permalink
    July 24, 2012

    BS – all at 185#
    WOD: 6:12 – if you’re hitting all gray is that 12ft? if so Rx

  7. Jeremiah S permalink
    July 24, 2012

    WOD 4:43 RX.

  8. Vanny permalink
    July 24, 2012

    Sorry 6am! I told you the wrong marks! 12ft is the white above the gray. 10ft is in the gray. 🙁

  9. July 24, 2012

    5:18 rx

    45 v sits

  10. Courtney B. permalink
    July 24, 2012

    Bs 90-90-100-100-105-110
    Wod 7:12, 8-9 ft
    25 v-ups

  11. Michael Wilcox permalink
    July 24, 2012

    BS: 225-225-245-245-265-265
    Wod: 6:54 rx
    40 v-ups

  12. Elaine permalink
    July 24, 2012

    95, 95, 100, 100, 110, 110
    7:50 10# ball, 10ft target
    30 V-ups, 30 4 count flutter kicks.

  13. Rueben permalink
    July 24, 2012

    Beach Run . . . HSPU & Box Jumps – just did a bunch of them, not sure how many.

  14. Lindsay permalink
    July 24, 2012

    5:26 Rx

  15. Brent M permalink
    July 24, 2012

    6:56 20# @ 10′

  16. Adam h permalink
    July 24, 2012

    Hatch
    Recon Ron

  17. Pat Y. permalink
    July 24, 2012

    20 V-ups not Rx

    WOD
    6:49 Rx

    5 V-ups Rx

  18. Laura F. permalink
    July 25, 2012

    BS: 145 x 6 sets

    WOD: 8:43/10lb ball

    25 v-ups (thanks for keeping count Pat!) 🙂

  19. Catherine permalink
    July 25, 2012

    Bs: 85-85-85-05-95-105
    WOD: 8:52ish 10lb 10ft target then 8ft target
    V- ups

  20. Mike Myjak permalink
    July 25, 2012

    185(6)-205-225-225-245
    WOD: 12:xx Rx – So many no reps…
    post wod: 35 timed wall balls @12 ft.. 3:10

  21. Vanny permalink
    July 25, 2012

    5:10Rx

    25 V-ups

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