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Tuesday, November 26, 2013

2013 November 25
by bk

Group Class Schedule for Thanksgiving Week are as follows:
Tuesday – Normal Classes
Wednesday – Normal Classes
Thursday – 9:30am and 10:30am Only
Friday – 6:00am, 10:30am, 4:00pm and 5:00pm (No 7:00am and 6:00pm Group Class)
Saturday – Normal Hours

PC

8 sets of:
4 power clean, using 65-75% of your 1-rep max of clean
8 kettlebell swings (70lb/53lb)
-each sets starts every 90 seconds

Compare to 3/19/13

then….

AMRAP in 6 minutes:
10 dumbbell push press (45lb/25lb)
20 double-unders

Core Development:
3 minute plank hold (cumulative)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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10 Responses leave one →
  1. Justin F permalink
    November 26, 2013

    PC/KBS: 115# 53#

    Wod: 4 + 3 35# PP and half DU and half singles

  2. Mike Mac permalink
    November 26, 2013

    PC/KBS: 155#/70#

    WOD: 4 Rx

    Core work.

  3. Jacob Yamshak permalink
    November 26, 2013

    PC/KBS: 175#/70#
    WOD: 5 rds rx

  4. Marco permalink
    November 26, 2013

    7rds @ 185/70 before my back started to hinder me.

    WOD: 4+6Rx. Exposed my shoulder ailment.

  5. Sophie permalink
    November 26, 2013

    65/35#

    Amrap: 2+22 (25#)

  6. Krista permalink
    November 26, 2013

    95#/53#
    WOD 6+5 Rx

  7. Blair permalink
    November 26, 2013

    PC/KBS: 115#/53#
    WOD: 4+6, 35# and 10 DU

  8. J-Dub permalink
    November 27, 2013

    WOD 1: 115# and 53# Rx FUN FUN
    WOD 2: 3+1 Rx Ouch!
    Core: 3 minute cumulative plank hold with 10# added

  9. Jon permalink
    November 27, 2013

    PC/KBS: 125#/53#

    WOD: 5 + 1 (Rx 45# DB, SU 80 reps/round)

  10. Vanny permalink
    November 28, 2013

    8+10Rx

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