Tuesday, September 18, 2012
2012 September 17
2012 Integritys Revenge – WOD #3 – All Divisions from CrossFit Integrity on Vimeo.
Hollow Body Hold, 3 sets of 25 seconds
Hollow Body Rock, 3 sets of 20 seconds
Arch Body Hold, 3 sets of 25 seconds
Arch Body Rock, 3 sets of 20 seconds
Tuck Crunch, 3 sets of 8 reps
then….
AMRAP in 15 minutes:
7 hang clean (155lb/105lb)…. scale as needed
21 double unders
Run 200m
Post rounds to comments
CrossFit Integrity, Charleston, SC
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Core Work
WOD : 4 + 2 @ 115# & singles (.79 BW – getting closer)
WOD 4+3 135# finished round 4 with abt 2 minutes to go and failed on the clean 3 or 4 times after I got the 3rd one.
Good job 6 AM! Glad to see there were some really good hang cleans going down (or up?). That means we are on to heavier weight next time!
Gymnastics work
WOD 7 rds even.
Good work 9 am!
Core work
WOD: 6rnds, 75#, singles (curse, curse DU’s!)
Gymnastics work
6 +68, 60#, singles
Can’t make it in today, so if anyone wants to do this one later in the week, lemme know!
3+28 @ 85#
Monday’s wod 5:35 @ 80#
5 Rounds + 7 HC and 8 DU’s/24 singles at 85#
5+28+100m Rx
From Crossfit Macomb in Michigan:
5 rounds of:
Overhead squats 55lbs
25 ft overlunge with 55lb bar
10 bar over burpees
15 knees to chest
21:22
Hatch 300, 55lb over my last PR
Recon pushup
5+7 @ 135#
Gymnastic Work
Wod: 4 + 7 85# single/DU attempts.
Great Core Work
WOD: 5 Rounds @75# and DU
Gymnastics work
7 Rx
6+16 Rx
Gymnastics Work
5 + 22 (started off doing singles then switched to half and half, last set of 15 all du!!)
75#
will-i couldn’t make it today either–I’ll do this one with you later this week!
Gymnastics Work
WOD- 5+7 @ 70#/DU’s …honestly, I lost count and when I was talking to Laura afterwards she said I did 6+7 (long week already at work!)
5 + 28 (singles) (75)
6+28 50 yd Rx…
6+28Rx
5+28 Rx, so weak
7 + 3 Rx
5+22 rx