Wednesday, April 11, 2012
2012 April 10
Shoulder Press, 8 sets of 4, using 70-75% of your 1-rep max
-each set starts on the minute
Teams of 2, for time: (one person working at a time)
300 double-unders
150 burpees
300 double-unders
25 minute time cap
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CrossFit Integrity, Charleston, SC
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Team WOD with nick(one person at a time)
300 DU’s
20DL(315#)
30 muscle ups
20DL(315#)
300 DU’S
17:xx rx
muscle ups caught up with us, strategy is key here. Good work nick!
For time:
30ghd situps
30ghd back ext
30 ghd situps
3:03rx
20 slow back exts
Worked with Mark this morning …
17:43 Rx … Nice work man!
Core: 3:54 Rx
20 slow back extensions
WOD w/ Will 17:15 Rx
40 Toes 2 Bar for core
SP: 135# (2 full sets) – 135#F (only 3) – 125#F (only 3) – 115#(4 full sets)
WOD w/ Mike Hirsch: 17:15 Rx (thanks for killing that second set of DUs)
Back Squat:
2 x 5 @ 215#
2 x 5 @ 225#
2 x 5 @ 235#
@ Crossfit Voltage (with Wendy M.):
300m shuttlerun with 26 lb kb buy-in
21-15-9-15-21 kbs (26 lb), sit-ups, pullups/ring rows (1/2 and 1/2, no bands)
300m shuttlerun with 26 lb kb buy-out
24:24
Post-wod stretch out.
Great coaching from Seth @ Voltage!
SP; 135#
WOD: w/ Alex Baker, 19:05Rx
13:13 Rx
w/ Mendy
Great job Mendy
Stop drinking Diet Coke
Split snatch work
Squat snatch work
both @ 135#
This was a failure today
3 min plank hold
2 mins rest
2 min plank hold
1 min rest
1 min plank hold
14:14 Rx from Charlotte
Team Asian Persuasian in training for Integrity’s Revenge 2012!!! Bring it!
8 sets of 4 Shoulder Presses (135#)
- Each set starts EMOTM
Team WOD with Derek W. (Great job man!)
300 double-unders
150 burpees
300 double-unders
18:00 Rx
(Accumulated ~540 double-unders… PR for most in a day)
For rime:
30 GHD situps
30 GHD hip extensions
30 GHD situps
3:16 Rx
SP- #65
WOD with Angela- 20: 57 rx
Way to go Angela!! You carried those DU’s and destroyed hip hop dance class!
4 sets of ten
Ghd with #10 ball
Hip extensions
30 minute beach run
20 minute swim
As many reps as possible in 7 minutes:
1 deadlift (315/205)
1 muscle-up
2 deadlift (315/205)
2 muscle-up
3 deadlift (315/205)
3 muscle-up
….etc
42 reps Rx
rest 3 minutes, then 300 double-unders for time…. 5:02 Rx
Today’s WOD…
SP… 135lb
team wod with Jonathan… 12:45 Rx, nice work man!
HS walk work
For time:
30ghd situps
30ghd back ext
30 ghd situps
2:31 Rx
20 slow back exts
CrossFit Integrity, Charleston, SC
SP @ 105#
Wod w/ Kurtis 25:42rx
Way to go Kurtis on those DU’s!
Shoulder Press @ 95# – wasn’t feeling it; should have done 85# and work on form.
WOD w/ Mike 25:42 Rx; Really like this WOD.
Felt good doing the second round of DU’s
Thanks Mike, you did an helluva job yourself.
Run 800m
40 ab mats
20 HSPU
40 ab mats
60 Hand-release pushups
w/ Megan F.
Sp 50#
Great job Ross on your first workout!
Got everything minus 60 singles
Team WOD with Beth (one person at a time)
300 DU’s
20DL(205#)
15 muscle ups (all Beth)
20DL(205#)
300 DU’S
13:47? Thanks for carrying me Beth!!!
10 slow back exts
For time:
30ghd situps
30ghd back ext
30 ghd situps
2:57rx
20 slow back exts
Alex B/Marco
19:04Rx