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Tuesday, March 27, 2012

2012 March 26
by bk

Good Mornings, 6-6-6-6 reps (as assistance)

then….

4 rounds for time:
20 shoulder-to-overhead (95lb/65lb)
Run 400m
20 burpees
Cash Out:  100 double-unders

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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32 Responses leave one →
  1. Mark E. permalink
    March 27, 2012

    19:58rx

    2×25 ghd situps

    Hey, if anyone happened to see a tungsten wedding band while cleaning the gym Sunday or anytime thereafter, please Lmk.

  2. Rueben permalink
    March 27, 2012

    39:13 85# w/ singles

  3. Reagan Kerr permalink
    March 27, 2012

    33:33 rx weight w/ singles

  4. John S. permalink
    March 27, 2012

    33:33 95#

    Scaled run to 400m row 2/2 bridge run
    Singles

  5. Jeremiah S permalink
    March 27, 2012

    Woke up, got dressed, went to get my car keys and realized that I didn’t have them. Doing this one tomorrow evening if anyone else wants to make it up.

    So…. 50 push ups, 100 sit-ups, 100 fluttertkicks (4 count).

  6. Bradley Cohen permalink
    March 27, 2012

    25:50 Rx

    Rough… Rough 6am.

  7. Rueben permalink
    March 27, 2012

    Nick W. – I’ve not yet met you, but thanks for the reference to your buddy at Sunrise Smoothies. Really good advice from him on how to nutritionally prep for a 6am work out. The lingering soreness is gone, and I now know why it was there.

  8. Pat Yib permalink
    March 27, 2012

    Good Mornings
    45-65-95-115

    WOD: 20:04 Rx + Cashout

  9. Marco permalink
    March 27, 2012

    26:27Rx with cash out

  10. Reagan Kerr permalink
    March 27, 2012

    Reuben, you’ve got to fill me in! I never prep well for 6am.

  11. Jen A permalink
    March 27, 2012

    OK. First: I only recognize Aaron in the picture. Second: this WOD is a ball buster. go for unbroken burpees. For me, it was where I caught my breath. I just dove straight into them after the run with a slow and steady pace. by 7 or 8 I had caught my breath. Third: Good job 9am! and Finally: little Yib, you are VERY cranky in the morning. Not acceptable. Peace

  12. March 27, 2012

    Buy-in (Back Squats) 225-225-245-265

    24:51Rx buy-out (100 double unders)

  13. Marc k permalink
    March 27, 2012

    34:54 85# 400 singles for cash out (bridge run this weekend, can’t mess up the knee)

  14. Rueben permalink
    March 27, 2012

    I know this is preaching to a choir, but I just came across this and it blew me away. I was really impressed with Sarah’s story on bringing her cholesterol in check with Paleo help, but to reverse the effects of MS is a whole other ball game.

    http://www.youtube.com/watch?v=DU5wmH4YiSw

  15. Brent M permalink
    March 27, 2012

    Wow Reuben, what a great video! Thanks for sharing

  16. Will C. permalink
    March 27, 2012

    95 – 115 – 125 – 105

    WOD: 24:04 Rx

    10 min ab tabata: flutter kicks & 20# med ball twists

  17. Spoon permalink
    March 27, 2012

    DL
    5×95
    5×105
    5×125

    5×10 GHD sit-up
    Good Mornings

    29:56 95# 10DUs, Singles
    Brutal but steps in the right direction

  18. alex b permalink
    March 27, 2012

    45_65_85-95
    Wod:23:02 rx

  19. Nick W. permalink
    March 27, 2012

    Wendler c6w3 shoulder press
    280# (1) PR 185# (f)
    b&b
    5×10 95#
    Pull ups
    tabata with Julie and Ashley thanks for the ass kicking ladies.

  20. Nick W. permalink
    March 27, 2012

    Reuben if u only workout at 6am odds are we will never meet. more power to u morning warriors … that’s too early for my sorry ass. haha. Thank u for checking out his store. he’s helped me out tremendously.

    just as a reminder ANYONE looking to purchase ssupplements. hank at sunrise smoothies located behind ye old fashion in west ashley is a great source. his powdered protein is super clean and he is very knowledgeable about nutrition and supplements. he won’t sell u just anything. if u drop my name he will give u a DISCOUNT. i was just in there today and talked to him about it. his prices are much lower than gnc and if he doesn’t have what u want he will order it for u. his cell is 452-6676 if u have further questions

  21. Elaine permalink
    March 27, 2012

    GMs: 45, 50, 55, 55. Could have gone up.
    WOD: 36 something. Rx first round, then went to 55#, then 45#. 400 singles.

  22. Adam h permalink
    March 27, 2012

    Either 22 or 23:50Rx
    20 GHDs

  23. Brent M permalink
    March 27, 2012

    24:01Rx

    DU Work

    Pull up Work

  24. March 27, 2012

    95-135
    22:12
    Tabata flutter/ab ball twister roos

  25. March 27, 2012

    Great work by all today!

    3 sets, not for time, of:
    6 muscle-ups
    40 double-unders
    8 handstand pushups

    then….

    \Deadlift, 12 sets of 2, using 405lb
    -each set starts on the minute

    then….

    For time:
    30 deadlifts, using 290lb
    50 GHD situps

    4:15 Rx

    then….

    For time:
    75 ring dips

    Run 1 mile

    rest 2 minutes, then 200 double-unders

    15:3x Rx

    2 minute L-sit holds (cumulative)

    7 min Airdyne

    CrossFit Integrity, Charleston, SC

  26. Kyle Ward permalink
    March 27, 2012

    3 sets, not for time, of:
    6 muscle-ups
    40 double-unders
    8 handstand pushups
    then….

    \Deadlift, 12 sets of 2, using 285lb
    -each set starts on the minute
    then….

    For time:
    30 deadlifts, using 185lb
    50 GHD situps
    3:32 Rx
    then….

    For time:
    75 ring dips
    Run 1 mile
    rest 2 minutes, then 200 double-unders
    15:xx Rx

    2 minute L-sit holds (cumulative)

    7 min Airdyne

  27. Nick R permalink
    March 27, 2012

    3 sets (not for time):
    6 muscle-ups … Strung together 3 MU! PR
    40 double-unders
    8 handstand pushups

    Deadlift, 12 sets of 2, EMOTM@315#

    For time:
    30 deadlifts, @ 205#
    50 GHD situps
    4:06 Rx

    For time:
    75 OHS @65#
    Run 1 mile
    rest minutes, then 200 double-unders
    16:12 Rx

    That was a lot of work!

  28. Kurtis permalink
    March 27, 2012

    Good Mornings – 45-65-75-75
    WOD: 29:32 Rx + Cashout. Almost went the way of singles, but found DUs easier for once.

  29. Michael Wilcox permalink
    March 28, 2012

    Good Mornings 45 – 65 – 85 – 95
    WOD: 31.54 rx + cashout

    first time getting DU strung together in a wod

  30. Vanny permalink
    March 28, 2012

    Deadlifts: 12 sets of 2 EMOTM @ 225#

    30 deadlifts @ 155#

    5 rds of 5 ring dips + 10 GHDs

    200 DUs: 5:30?

    800m run

  31. TErry S permalink
    March 28, 2012

    Good Mornings 45×1 -95×3 WOD 27:49 Rx with cash out
    Week 10 PU prog with Push Ups adding in RD’s

  32. Luciana permalink
    March 28, 2012

    Good Mornings: 45-65-75-85
    WOD: 24:07 Rx
    No cash out for me today…that WOD rocked me.

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