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Wednesday, April 1, 2015

2015 March 31
by bk

7:00pm Lifting Class Movement: Clean

vy

For time:
9-15-18-27
row (calories)
thrusters (95lb/65lb)

Core Development:
hollow body hold, 1 minute
40 GHD hip extensions
hollow body hold, 1 minute

HAFD

“Fireman’s Ladder”

For time:
10 pullups
15 pushups
20 air squats
Run 200m
15 pullups
21 kettlebell swings (53lb/35lb)
Run 400m
50 wallballs (20lb/14lb – 10ft target)
Run 400m
21 kettlebell swings (53lb/35lb)
15 pullups
Run 200m
20 air squats
15 pushups
10 pullups

Compare to 12/2/13

Core Development:
hollow body hold, 1 minute
40 GHD hip extensions
hollow body hold, 1 minute

Post time to comments

CrossFit Integrity, Charleston, SC

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10 Responses leave one →
  1. Bradley cohen permalink
    April 1, 2015

    You got me BK…. I started to pack my tennis bag.

  2. Rueben permalink
    April 1, 2015

    20:16 . . . subbed RKBS @ 53# – rx the rest.

  3. Mike Mac permalink
    April 1, 2015

    WOD: 18:55 Rx
    Core
    Post-WOD: 10 minute EMOM
    Burpees @ 5/min (10 in last set)

  4. Mike K permalink
    April 1, 2015

    WOD: 16:10 ( subbed 50′ rolled 2″ hose for kettlebell, with partner only had 1 20lb ball so took turns on wall ball)

  5. Marco permalink
    April 1, 2015

    16:17Rx

  6. Pat Yib permalink
    April 1, 2015

    15:59 modified (did 400m instead on the last 200m)

  7. katie permalink
    April 1, 2015

    18.46 rx

  8. Lauren S. permalink
    April 1, 2015

    13:00 Rx

  9. Christina M permalink
    April 2, 2015

    17:40 Rx

  10. Nikki permalink
    April 2, 2015

    18:21 rx- phew

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