Tuesday, September 11, 2012
2012 September 10
Push Press, 8 set of 3, using 65-80% of your 1-rep max
then….
“9-11 Memorial WOD, Version 2″
9 rounds for time:
11 wallball (20lb/14lb – 10ft target)
11 burpees
-scale as needed
Post loads and time to comments
CrossFit Integrity, Charleston, SC
24 Responses
leave one →
The push presses are EMOTM
PP – 105# Thanks Ruben for not letting me get away with 95#
WOD: 18:21 Rx
PP – 105# w/ Patrick – thanks for working on the short mans’ rack this morning.
WOD: 18:36 w/ 14# – back to 20# next time.
PP: 185#
Wod: 17:46 rx
PP – 65#
Wod – 18:55 14#
WOD: 12:57 Rx
155# PP
15:23Rx
First 7pm class. Ughhh
185 lbs
8pm football game
PP @ 185#(4) & 190#(4)
14:09 Rx
165#(5)/170#(3)
WOD: 11:48 Rx
Hatch with dave
11:22Rx
15:48?? 10# wallball
Muscle up kipping
Stretching
PP – 55#
14:39 ish 10 lb wallball
PP: 55->75
WOD: 22:50. Rx 1st 3 rounds then scaled to 10# ball.
PP up to 75#
23:00 in black (grey for 1st round)
Push Press- 185#
WOD- 10:20 Rx
65# push press
WOD: 15:30 almost Rx…some wall balls didn’t make it high enough, but only a few!
15 hour workday so had to do my own .5 mi run + 100 abmat situps
135(4)/145(4)
WOD – 12:32 Rx
PP- 65-70#
WOD: 20: xx- 14#, white line
PP- 53#
WOD- 18:xx…can’t remember exact (10 lb ball)
Smolov Bench
abridged
4-5×6@215-220,
then WOD
11:24 RX
Push press: 75
WOD: 16:09 Rx
PP: 95#
WOD: 19:05 Rx