Tuesday, September 4, 2012
2012 September 3
2012 Integritys Revenge – WOD #1 – All Divisions from CrossFit Integrity on Vimeo.
Overhead Squat, take 22 minutes to find a 3-rep max
then….
Strict Pullups, 3 sets of 8-12 reps
Beat Swings, 3 sets of 15 reps
Ring Holds (at top), 3 sets of 10-20 seconds
Ring Holds (at bottom), 3 sets of 10-20 seconds
-spot as needed
Core Development:
8 minute alternating tabata:
plank holds (using hollow body)
flutter kicks (using holow body)
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CrossFit Integrity, Charleston, SC
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So stoked for Integrity’s revenge! If you havnt’ signed up, what are you waiting for? If you know you aren’t going to compete, get out there and volunteer! The more help, the better event we can host and show why CFI is one of the greatest boxes to be a part of.
Thanks for the great class Will and for getting us out of there by 7:00!
OHS 115# not a PR (125)
ring rows instead of pullups – need a lot of work on this gymnastics stuff, but it’s a lot of fun
Thanks Patrick! Lookin’ forward to getting my day started right with y’all twice a week!
Great du’s in wod 1. Is there a scaled version for retards that still trip over the rope after a year. haha.
Seriously i am very excited to compete this year. still kicking myself for not doing it last year. Everyone should get involved. if u are on the fence about competing just do it. you won’t regret it. unless u are Brooks in that case u should volunteer.
3 Rep Max OHS #95
Skill development- still progressing slowly but surely
Still contemplating whether I will compete or volunteer at revenge this year….either way I will be there
OHS: 205#(no PR), ran out of time before I could try 225# again (225# x’s 2).
Skills development and tabata.
Early Am swim
Makeup work from yesterday, sorry I missed the labor day team workout, looked like fun.
Love the heavy weighted WOD 1 BK!!
Awesome first WOD! Integrity’s Revenge is one of the most fun CrossFit events I’ve been to and guess what, it’s hosted by YOUR gym! Sign up, compete, volunteer, spectate.. Do something to get involved! It will be one of the best experiences of your life
. My box, Ulitmate Crossfit, has 44 people signed up already and everyone is super pumped. Step out of your comfort zone and sign up! Life is short, Do it now!
WOD: technique work
skill development
tabata
185
OHS: 90×3, 95×2 (f). PR
Ran 40 min instead of wod (couldn’t make 6pm and couldn’t wait til 7pm class… one day I’ll get back there…)
Ohs: 65@3, 1@70
Ring rows, beat swings, ring dip work
Tabata
Worked 10-15 minutes on dus
Hatch
Front squat work
WOD
OHS: 120 (3) PR & 125 (1) PR
Gymnastics work & tabata
OHS: 225#
Tues.
Smolov Jr bench
6×6 @ 70% plus 22.5# from last tues (207.5,)
Power snatch 4×2 @ 135 plus 3×1 3 stop snatch @ 95
Mon.
smolov
workup to
2×2 squat @ 305, one arm rows 2×10 @ 53; 2×8 @ 70#
3×10 Upright rows with 135#
skull crushers @ 70# 2×8
6 RFT
5 Strict Chins
10GHDs with 20# ball
10 box jumps at 24″
~8:30
OHS: 205(pr) (225×2)
80 ohs
Great work by all today!!
OHS 145#
After the wod did 65# OHS in sets of 10-10-20 reps
75# OHS in sets of 10-15-10
Got 155# x 3 on Overhead Squats…and I was on my heels.
#85 OHS
Gymnastics skill work and tabatas
225# – 245# (2)
OHS: 45-55-65-75-85-95-100