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Tuesday, November 22, 2011

2011 November 21
by bk

For time:
21 burpees, 9 pullups
18 burpees, 12 pullups
15 burpees, 15 pullups
12 burpees, 18 pullups
9 burpees, 21 pullups

Core Development:
40 GHD hip extensions
40 GHD situps

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CrossFit Integrity, Charleston, SC
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27 Responses leave one →
  1. Rob K permalink
    November 22, 2011

    18:24 rx, thanks for the push 6am.

    40/40

  2. Amy permalink
    November 22, 2011

    Nice to meet you, Larry! Great having you join us!

    11:56 Rx…made myself work on butterfly pullups, but had lots of trouble stringing them together today. However, also worked on ROM and hit my chest on the bar several times so at least I know I’m getting high enough. Practice, practice, practice, and this deficiency too shall pass…

    40/40 club

  3. Reagan Kerr permalink
    November 22, 2011

    12:02 with GB
    40/40

    See yall next week! Have a great Thanksgiving!

  4. Nicole permalink
    November 22, 2011

    hi guys havent been in in awhile but with the help of char and john I made it up and over the bridge today, it was a great day to be out there! Now to get back into some wods;)

  5. Nick R permalink
    November 22, 2011

    Great to hear from you Nicole! Have a good holiday this week.

    WOD: 8:34 Rx … I did NOT try butterfly pull ups. maybe next time.

    Core: 40 GHD SU/40 GHD Hip Ext

  6. November 22, 2011

    8:49 Rx

    Bench
    Squat
    Sh press

  7. Mendy permalink
    November 22, 2011

    WOD- 14:04…I love burpees 🙂

    8 sets of 2- shoulder press @ 65
    3 sets of 15- overhead lunges @ 25
    6 sets of 200m Run with Pat Yib(great work Pat)

  8. Pat permalink
    November 22, 2011

    8:08 Rx+ C2B

    Smolov intro day 2
    3×8 170#
    5x. 180
    2×2. 200
    1x. 210

    8 sets of incline bench press at 155# using axle bar

    3 sets 15 strict T2B

  9. Shane H permalink
    November 22, 2011

    10:25 Rx

  10. Khoung permalink
    November 22, 2011

    5 rounds:
    400m run
    25 GHD situps
    25 GHD hip extensions

    21:22

  11. Melissa permalink
    November 22, 2011

    12:06 Rx, small rip and I NEED to learn to butterfly!

  12. Vanny permalink
    November 22, 2011

    12:14Rx

    40ghds/20he’s

  13. Kelly K. permalink
    November 22, 2011

    14:ish rx.

    40/40

    partner ab mats with wall ball & plank holds

  14. Nick W permalink
    November 22, 2011

    19:13 Rx apparently kipping and me still aren’t friends.

    40/40

  15. Evan T permalink
    November 22, 2011

    Wendler, Week 4 (deload week), Day 1
    Shoulder Press/Deadlift

    WOD, 18:5X Rx

    40 GHD SU
    40 GHD HE

  16. Angela permalink
    November 22, 2011

    Started my Hatch Squat

    Week 1: Day 1
    Backsquat
    1×10 105#
    1×8 125#
    1×6 130#
    1×4 140#

    Frontsquat
    1×5 85#
    1×5 95#
    1×5 95#
    1×5 95#

    100 partner med ball situps w/Kelly… We beat Pat Y & Kyle 🙂

  17. Evan T permalink
    November 22, 2011

    Wendler Week 4 (deload), Day 1
    Shoulder Press/Deadlift

    WOD, 18:5X Rx

    40 GHD SU
    40 GHD HE

  18. Reyna permalink
    November 22, 2011

    13:19 RB.
    40 ghd/40 hip extensions
    3 min planks

  19. November 22, 2011

    Snatch work

    Back Squat
    260lb x 10
    300lb x 8
    325lb x 8
    245lb x 8

    Front Squat
    215lb x 5
    230lb x 5
    250lb x 5
    250lb x 5

    HSPU work

    wod…. 14:46 Rx

    CrossFit Integrity, Charleston, SC

  20. Kyle Ward permalink
    November 22, 2011

    Wod: 10:37 rx + c2b pullups

    Bench press
    8×3 @ 205# emotm

    Incline dumbell press
    3×8 @ 75#

    40 ghd sit wall balls
    100 partner sit ups w/ 30# med ball

  21. Kurtis permalink
    November 23, 2011

    12:22Rx
    40 ghds / 40 hip extensions.
    Felt good today

  22. Michael Woods permalink
    November 23, 2011

    11:38 RX
    Core dev
    Mu work

  23. Evan T permalink
    November 23, 2011

    Wendler week 4 (deload) day 1
    Shoulder press/Deadlift

    WOD, 18:5X Rx

    40 GHD SU
    40 GHD HE

  24. Glenn C. permalink
    November 23, 2011

    WOD-10:10RX
    Incline Bench w/ PTC
    8 set of 5 w/ 205#
    KettleBell Swings w/ 88# 10-8-6-4-2

  25. Fellippe permalink
    November 23, 2011

    10 rounds for time: 10 pushups ,10 situps, 10 air squats

    14:03

  26. Jessica P. permalink
    November 23, 2011

    21:23 Rx

    Last to finish at the 7pm… 🙁 REally need to work on kipping.

    This time included a bathroom break and a Sesame burger brick in my stomach though.

    then
    40 GHD situps
    40 GHD hip ext

  27. Luciana permalink
    November 26, 2011

    WOD 17:42 w/RB pullups
    40/40

    Thanks for the motivation everyone!

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