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Wednesday, August 18, 2010

2010 August 17
by bk

For those taking the noon class today, the shirts will be available for you before the class and will be there at 11:37am.  Come early if you want a shirt.

Our 6:00pm Olympic Lifting class each Wednesday is designed to provide in-depth instruction on the various squats, presses, and olympic lifts. Light weight is used throughout the class for you to learn and fine tune the basics of these movements.  This class is for everyone and is HIGHLY recommended.

Today’s class will cover the Snatch.

Shoulder Press, 5-4-4-3 reps

then… 

3 rounds for time:
7 shoulder-to-overhead (using 95% of today’s 3-rep shoulder press max)
11
 ring dips

Core Development:
40 GHD situps

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CrossFit Integrity, Charleston, SC
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19 Responses leave one →
  1. August 17, 2010

    what’s the wod?

  2. Aaron permalink
    August 18, 2010

    Is there anyway you could save a Medium shirt or two for a lowly sailor like myself?

  3. Denise permalink
    August 18, 2010

    45-55-60-65(1)-60
    2:54/58# bb

    I sucked this morning 🙁 Unless tomorrow focuses on core or lower body, I need to give my shoulders a rest.

    Save a t-shirt for me!

    CrossFit Integrity, Charleston, SC

  4. Bryan Y permalink
    August 18, 2010

    115-135-145-150(x2)
    4:43 @ 135#

  5. Bridget permalink
    August 18, 2010

    45-55-65(PR)-75-(PR)-85(1) PR! 🙂

    3:13 70# PB

  6. Tara M permalink
    August 18, 2010

    45-50-55-60
    3:40 55# bb
    Good job Amy and Vanny!

  7. mike harkins permalink
    August 18, 2010

    115-135-155(1)-145(2)
    3:49 Rx @ 135#

    CrossFit Integrity, Charleston, SC

  8. Chris permalink
    August 18, 2010

    Squat Cleans
    7-5-3-5-7
    135-185-205-185-135

    Shoulder Press
    135-145×2-135-135

    Didnt do the WOD. Have my Air Force PT test tomorrow morning so had to save myself a little.

    CrossFit Integrity, Charleston, SC

  9. Pat permalink
    August 18, 2010

    High Bar Back Squat

    6-5-4-3-2-1-1

    95-115-135-155-175-195-210(PR by 25)
    ———————————————-
    Oly Class
    ———————————————-
    Shoulder press
    95-115-125(x1)-125(x2)

    2:59 110# Rx

  10. Scott M. permalink
    August 18, 2010

    135-145-140(opps, was supposed to be 150)-155(0)

    5:34 @ 155

  11. Amy permalink
    August 18, 2010

    65-70-75-85
    5:00 85#, Rx first round, then toe ring dips
    50 GHDs

  12. Lynn permalink
    August 18, 2010

    65-75-80F(1)-75
    5:18 Rx
    50 GHDs

  13. Michael W. permalink
    August 18, 2010

    115-130-145-155(x2 F)
    5:53 @ 140 Rx

  14. Brian K permalink*
    August 18, 2010

    Front Squat, 5-5-3-3-1-1 reps

    225-225-275-295-315-325F

    Shoulder Press, 5-4-4-3 reps

    135-145-155(Fx2)-155(Fx2)

    2:56 Rx+, using 155lbs

    CrossFit Integrity, Charleston, SC

  15. Eddie permalink
    August 18, 2010

    Shoulder Press 5-4-4-3

    95-115-135(F)-125-135(F)

    3:01 Rx @ 120#

    40 GHD

    3 X 5 GH Raises and ab-workout

  16. Vanny permalink
    August 18, 2010

    65-70-75-80

    6:18 @ 75# 1st round Rx; 2nd and 3rd rd red band ring dips

    Great job Tara M. and Amy! Congrats Amy on Rx-ing one round of ring dips!

  17. Amy permalink
    August 19, 2010

    Vanny, you too! We can’t all be ring dip queens like Lynn, but dammit we can work on it! Tara, great work on your shoulder press too!

  18. Ashey permalink
    August 19, 2010

    baby weights 38 failed 53 & 43
    5 something & 100 abmats

  19. Derrick permalink
    August 22, 2010

    95-115-125-135x2F
    7:05Rx @ 135lbs used PP and PJ to get from shouldder to overhead…ring dips on the spaced out rings are intense!

    CrossFit Integrity, Charleston SC

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