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Tuesday, July 31, 2012

2012 July 30
by bk
ATTENTION – Integrity’s Revenge Update:
Registration is now OPEN!  The event will fill up quick!  Get registered!
 

 

Reminder of the meeting TODAY at 5:45pm at the gym for anyone who wants to listen in on the details about Integrity’s Revenge.  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.

“Grace”

For time:
30 clean and jerks (135lb/95lb)
*make sure your elbows, shoulders, hips and knees are locked out on each rep

Compare to 10/23/10
 

 Core Development:
40 flutter kicks (4 count)… keep hollow body throughout
 

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CrossFit Integrity, Charleston, SC

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35 Responses leave one →
  1. Rueben permalink
    July 31, 2012

    5:30 105#

  2. Mark E. permalink
    July 31, 2012

    Grace- 2:22 rx …PR by 1:30 ish from 2 years ago!

    40 flutter kicks
    Supplemental work

  3. Lindsey permalink
    July 31, 2012

    4:18 58 lbs

  4. alex baker permalink
    July 31, 2012

    3:33Rx

  5. July 31, 2012

    2:32Rx

  6. Luciana permalink
    July 31, 2012

    5:05, 65# First day back after 4-week recovery period. Slow, steady, light. Awesome feeling. Thanks Jen!

  7. Chas permalink
    July 31, 2012

    6:51 Rx

  8. Terry S permalink
    July 31, 2012

    4:35 115#
    Going slowly getting back after a month off.
    Really nice to see everyone again.
    11:27 35# kb yesterday

  9. Jeremiah S permalink
    July 31, 2012

    2:39Rx
    40 flutter kicks

  10. Tracy permalink
    July 31, 2012

    3:46 75lbs x5 / 65lbs x25

  11. Courtney B. permalink
    July 31, 2012

    4:44 @ 75#

  12. Will C. permalink
    July 31, 2012

    3:29 Rx

    flutter kicks

  13. Marco permalink
    July 31, 2012

    3:54Rx

  14. Michael Wilcox permalink
    July 31, 2012

    4:05 rx

  15. Brent M permalink
    July 31, 2012

    3:41 Rx

    Flutter kicks unbroken

  16. Nick R permalink
    July 31, 2012

    Grace
    3:04Rx… room to improve.

    40 four count flutter kicks in “Hollow Body” position – unbroken

  17. Lindsay permalink
    July 31, 2012

    3:14 Rx
    40 flutter kicks

  18. Nick R permalink
    July 31, 2012

    Also …

    Registered for Integrity’s Revenge! Individual Rx!

    I did this last year and it was my first individual competition ever. I was scared out of my mind but it was TONS of fun! EVERYONE should compete or volunteer/judge!!!

  19. Erin permalink
    July 31, 2012

    6:11 75lbs 40 flutter kicks

  20. Kyle Ward permalink
    July 31, 2012

    Shoulder Press
    3×5 @ 115
    5-4-3-2-1 w/ 1 minute rest
    135-140-145-150-155

    WOD: 2:52RX PR

    25 Strict t2b

    Just signed up for Integrity’s Revenge RX INDIVIDUAL! NICK IM COMING FOR YOU!

  21. Nick W. permalink
    July 31, 2012

    Hatch Week 1 Day 1
    wod
    3:05 rx (pr 1st time…thought I crushed it till I realized how fast others did it. )
    800m run
    30 burpees
    40 hollow rock flutterkicks ( 2×20)

  22. Catherine permalink
    July 31, 2012

    Yoga @ noon

    Grace: 5:50 75#

    40 Flutter kicks

  23. Nick W. permalink
    July 31, 2012

    I’ll be signing up for integrity’s revenge … old man’s division. thanks bk for lowering It to include me but not so much that it would include you.

    I encourage everyone to compete. I really wish I had last year even though I had only been doing xfit for a few months. if u don’t compete def volunteer. its a lot of work but a lot of fun too and a great weekend.

  24. Pat Yib permalink
    July 31, 2012

    Grace
    1:58 Rx PR by 8 seconds

    40 hollow body flutter kicks

  25. Vanny permalink
    July 31, 2012

    2:33Rx. PR by 1min. Most reps are inefficient. Need to jerk more!

    40 flutter kick

  26. July 31, 2012

    Great job by all today!…and congrats on all who PR’s and Rx’d Grace for the first time!

    3:45 Rx

    CrossFit Integrity, Charleston, SC

  27. Mike Myjak permalink
    July 31, 2012

    4:40 rx.. First time I met grace

  28. Rick permalink
    August 1, 2012

    4:41Rx

    First ever attempt at Grace

  29. Megan G permalink
    August 1, 2012

    4:25 @65lbs.

  30. Glenn C. permalink
    August 1, 2012

    Met “Grace” for the 1st Time!
    2:04 Rx
    Will definitely be another go round after Shoulder gets better!!!
    40 Flutter Kicks
    60 Ghds w/ 45# plate
    GREAT JOB TO EVERYONE!!!

  31. Chrissy F. permalink
    August 1, 2012

    3:26@ 65#
    Pullup work

  32. Elaine permalink
    August 1, 2012

    5:55 @ 75#

  33. SteveRob permalink
    August 1, 2012

    Grace 2:47 Rx’d

    pr by 30 seconds…

  34. Whit permalink
    August 3, 2012

    WOD: 3:39 (85lbs)

  35. Elaine permalink
    August 14, 2012

    5:55 75#

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