Tuesday, May 8, 2012
2012 May 7
Back Squat, 5-5-5-5-5 reps
then….
AMRAP in 6 minutes:
Run 400m (buy-in)
4 front squat (155lb/105lb)
6 lateral burpees over barbell
Post loads and rounds/reps to comments
CrossFit Integrity, Charleston, SC
33 Responses
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BS: 135-185-205-225-235 (last 1RM was 235#)
WOD: 4 rnds @ 115#
Here are the video links to the Southeast Regionals:
http://www.youtube.com/user/alfordt100
Thanks Tori for recording and posting the videos!
BS: 225-265-275-295-295(1)
WOD: 5+3 Rx
135-185-225-245-265
2+7, 155#
40 GHDs and 40 hip extensions
45-65-75-75-85 Increase next time!
3 rounds, 65#
15 GHDs, 30 abmats
BS: 135-155-175-195-215
WOD – 135# 3 rds (it may have been 4, I lost count, you would think counting to 4 wouldn’t be so hard)
BS: 85-95-115-125-135
WOD: 3 + 3, 95#
275-295-315-335-345
WOD- 5+6rx @ 175#
Rest 1 minute
40 ghd situps for time
1:4x
85-95-115-125-135 (2) – 130 (3 f after 5 attempts )
2 + 7
Backsquats- 245-275-295-315-335
WoD- 4+3 rds Rx
Oops 75# front squat
Wendler Back Squat: 3 sets 5,5,7 @ 210,245,270
WOD: 4+7 Rx
Yin Yoga for stretching the hammies
BS: 95-135-155-165-175
WOD: 3R + 6 @ 95#
Extra met-con is paying off…did first 2 rounds unbroken!
BS: 95-105-105-115-135
WOD: 3 + 5 RX
BS: 65, 75, 85, 95, 105
WOD 3+6. 65#
Death by T2B – 10 rounds.
185-225-275-315-335
WOD: 3+2Rx, rested too much. Think I’ll just squat that PVC next go round.
225 – 245 – 255 – 265 – 275
3+1 rx
65-85-95-105-115
3+1 65#
Back Squats: 95, 115, 135(4f), 125, 135
WOD: 3+8, 95#
225-245-265-285-305
4 rdns+6
225 245 255 255 260 (3x)
4rds + 6 rx
8×3 205 bench press w Kong
Push press
5×5
155(3)-165-175
Back squat
225-235(4)
Wod
5 rds rx
5×5
Strict t2b
225-275-315-345-365(2)
AMRAP: 6+2 Rx
Light Shoulder Press Work
Great job by all today!!!
Back Squat
240 x 10
280 x 8
300 x 6
320 x 4
Front Squat
215 x 5
250 x 5
250 x 5
250 x 5
AMRAP in 12 minutes
5 ring HSPU
10 pullups
15 GHD situps
5+5, using 8lb vest
CrossFit Integrity, Charleston, SC
Back Squat (x5): 135-145-155-165-175-185-205(x3)
WOD: 4 + 1 @ 135#
225-265-285-295-300
WOD4+8 RX
10-7-5-3-1 Hammer Swings. Each arm
BS: 95- 115- 125- 135- 145(2)
3 + 3 @ 95#
30 GHD sit up
30 Hip Ext
Back squats-185-225-225-245(3)-245(3)-225
Wod-3+6 rx
BS: 115-135-155-175-185
WOD: 5Rx
Annie: 9:30Rx
Worked up to 195 and ran out of time, 2+8 Rx
Backsquats: 185-225-245-275-285
AMRAP: 4 rds + 3 reps Rx
Benchpress, 8 x 3 @ 205#
Pushpress, 5 x 5 @ 95#
BS
185 225 245 275 295
WOD
4+4 Rx
BS: 135-155-175-195-205
WOD 5+5rx