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Wednesday, August 1, 2012

2012 July 31
by bk

Ring Rows, 5 sets of 6-12 reps
-maintain hollow body
-rest 2 minutes between sets

then….

4 rounds for time:
Run 400m
10 thrusters (135lb/95lb)
*There is a 7 burpee and 11 air squat penalty for dropping the bar.  Keep the bar on the body and go unbroken on the 10 thrusters!

Compare to 7/20/12

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CrossFit Integrity, Charleston, SC

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15 Responses leave one →
  1. Rueben permalink
    August 1, 2012

    12:39 subbed push press for thrusters – 95#

  2. Chas permalink
    August 1, 2012

    18:58 (115×10, 115×9, 7 burpees/11 airsquats, 115×1, 95×10, 95×10)

  3. Lindsey permalink
    August 1, 2012

    13:07 53#

  4. August 1, 2012

    Ring rows 10x10x8x8x6

    14:23Rx

  5. Will C. permalink
    August 1, 2012

    5 x 12 ring rows

    WOD: 14:37 Rx – no penalties!

    Bench Press:
    3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3
    185-185-195-195-205-205-215-215-225

    12 x 3/4 (alternate each minute) bench press EMOTM @ 170#

  6. Jessica permalink
    August 1, 2012

    5 x 6 rings rows
    13:23 65#

  7. Jessica permalink
    August 1, 2012

    5 x 6 ring rows.
    13:23 65#

  8. Tracy permalink
    August 1, 2012

    11:57 65lbs

  9. Catherine permalink
    August 1, 2012

    Yoga at noon

    Five sets of 6 ring rows

    WOD: 16:44 55# no penalties/ pr of 1:25 same weight

  10. Angel permalink
    August 1, 2012

    5×10 sets of Ring Rows

    Shoulder injury/pain had to adjust WOD: 13:14
    4 rounds:
    10 Front Squat 135lb
    20 ski pulls
    400m run

    lots of additional shoulder stretching with bands

  11. Pat Yib permalink
    August 1, 2012

    5 sets of 12 Ring Rows
    -with hollow body

    12:35 Rx (Not PR)

  12. Lindsay permalink
    August 1, 2012

    Ring rows: 8-7-6-6-6

    WOD: 12:34 Rx

  13. Michael Wilcox permalink
    August 1, 2012

    5×6 ring rows
    Wod: 13:54 95#

  14. Jessica permalink
    August 1, 2012

    13:23 65#

  15. Nick W. permalink
    August 2, 2012

    Wendler C3W1 shoulder press
    5+set 245# (8)
    Dumbell Shrugs
    5×10 65# dbs
    Ring Rows Hollow Rock
    5*10
    WOD
    16:22 Rx (1 penalty during round 3 after 9th rep…pissed me off)
    OLY Class

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