Tuesday, June 12, 2012
ATTENTION: The 5:15pm class this Friday is cancelled. There will be Open Gym from 3:30pm-5:00pm…..and then off to King Street for YOGA!
Our friends at Lululemon Charleston are putting on a Big Ass Yoga Event this Friday…. Check out their website for the information. Let’s get our CrossFitters to attend in support of Lululemon!
From their website……. “We’re shutting it down! We want you to celebrate the opening of our King Street store with a 500 person yoga class from Society to Wentworth. The event will take place on Friday, June 15th from 6:00 to 7:00pm. Class will be taught by one of our incredible Ambassadors and Charleston yogi, Mark Knowles. This is an all levels community event, free to all who attend. Please bring your own mat and water bottle to keep hydrated. Share this event, invite your friends, and let’s all join as one to flow as a community together!”
lululemon athletica presents….Charleston from Cobble Hill on Vimeo.
5 rounds for time:
5 deadlift (275lb/185lb)
10 burpees
-rest 3 minutes…..then….
200 double-unders for time
Core Development:
8 minute alternating tabata
-abmat situps
-reverse abmat situps
Post time to comments
CrossFit Integrity, Charleston, SC
DL & Burpees – 11:09 @ 225#
3 mins – 50 Bar hops (over and back) + 450 singles – 29:xx
WOD part one
3:45 Rx
200 DUs:
2:26Rx
Great job Kate and megan on you first class!
WOD: 8:23 115# deadlifts & burpees / 13:21 singles
Tabata
WOD: 6:43 @ 185# deadlifts & burpees / 6:12 double unders (15:55 total time with 3 minute break)
8 min Tabata – abmat & reverse abmat
Hey Guys! There will be a beach wod this Saturday, 16 Jun 2012, at 11 am on 6th St, Folly Beach in honor of Amy and Mike Woods’ SC visit!!!
Rest day. Rolled, flossed, and stretched.
WOD(s)
1. 6:13Rx
2. 4:33Rx
5:02
4:13
Ab work
4:22 Rx/ 4:48Rx
Thanks for being a great partner Lindsay
WOD-3:48/3:22 rx
8 min tabata
15 muscle ups
Every break in reps= 5 strict shoulder press penalty
WOD: 3:54/2:24 Rx
Great to meet a lot of you today! Loved the friendly competitive atmosphere.
4:26 I think – 95# (yes, should have gone heavier Brian!)
53 double unders in 5 min. Better than I thought I’d do.
Tabata core.
WOD: 4:12 Rx /DU 2:54 Rx
Core Development
Then 15 muscle ups for completion; however, every time come down from rings do 5 strict shoulder press @ 95#
MU numbers: 4-4-2-3-2
6:54 @ 255# / 4:27 Rx – yikes!
8 min ab tabata
7 x 15 Back Extensions w/ 35# plate
WOD: 5:43 @ 225#, 86DU in 5min
tabata
WOD: 4:24 Rx
150 DUs in 5 minutes (finished the rest untimed)
Tabata
Alex B. – you rock partner! Thanks for getting me through that Rx weight!!
6:31 @ 225# / DNF @ 5 min. Less than 100 reps…
My DUs are worthless when I am tired.
wod
3:18rx
du
dnf 5 min cap (yes i will learn to do these too…its on the list)
8 Min tabata
hip extensions
5×10
5rnds:
5 HSPU
5 Deadhang PU
-Untimed
wod:
4:56Rx
DU: 4:40~
ab tabata
Did WOD with 9:27 with 85lbs
Worked on double unders with much frustration – but I’ll keep after it!
8 min tabata with the group (I loved this idea!)
Thanks to Pat for the cheering
5:05Rx
4:52Rx
Tabata
WOD: 7:58 @155#, then 237 singles
8 minute tabata: abmat & reverse abmat situps
HSPU’s – 7-7-10-8 Worked on strict and kipping once I got tired
5 Rnds 30 Pushups / 30 sit ups
WOD
4:21 Rx / 2:55 Rx
Tabata
2 mile run
4 Rnds 30 Pushups/30 sit ups
800 m run
20 burpees
WOD: 7:01 @ 155 lbs.
Tabata ab work.
HSPU work
3:42Rx
181 DU’s in 5 min. finished the rest at 12:03
tabata ab with 7pm.
wod
4:16 Rx / 2:50 Rx
4:46 Rx
200 DUs in 4:06 Rx
8 min tabata
Abmat situps
Reverse abmat crunch
3:36 Rx / 138 DUs in 5:00 min (I need to work on this.)
WOD part one
7:49 @ 95#
no DU for me (first class so will work on them), so 800 singles 12:13
tabata
Really screwed this one up but completed…
WOD: DL @95# and burpees6.32 (?)/singles but didn’t catch time….