Wednesday, August 8, 2012
2012 August 7
Take 20 minutes to work on a weakness
then….
As many reps as possible in 2 minutes:
Run 200m
Max rep burpee box jumps (24in/19in) in the remaining time
-rest 1 minute
-repeat for 5 sets total
-add all burpee box jumps together for score
Post total reps to comments
CrossFit Integrity, Charleston, SC
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DU work.
WOD – 54 Rx
group outing: Riverdogs Game at 7pm Friday!!!
Paleo Challenge starts 13 Aug 2012. Details and Sign up Sheet is in the gym. If you are missing members to form a team, sign up to let others know that you are looking! Measurements will be done on Saturday during open gym.
Skill Development: DU’s
WOD: 19
*Not 100% today, but still showed up for the WOD
WOD: 77Rx … Thanks for the push Terry!
DU, HSPU work
Wod: 35 Rx. Killer.
DU work. Went from a max of 4 in a row to 15! Thanks Vanny!
WOD 33. Ugh.
Hang Clean Work : Thanks for the tips Vanny!
49Rx: Stayed fast on the runs, but was 11 short of my goal on the burpees.
Ring Push ups 3×10 (feet elevated 19in box)
Ring Leg curl/ push up 2×10
1 min plank (every hour on the hour) all day today
DU work…. Finally got a few!
HSPU
WOD-53Rx
Wow. Deceptively simple. Gindingly brutal
52Rx
Great work by all today!
14-13-11-14-14…. 66 total
CrossFit Integrity, Charleston, SC
Run 1 mile w/ 20lb vest
Row 2000m in 7:56
Oly lifting
Handstand walks work
WOD
99 on 45# plate
Oly Class
Du work/worked on jumping higher and got a few more du’s with singles. Thanks Sam!
WOD: 25rx/
need to work on cardio- sprinted rds 2 and 3 and part of 4/ lost ground on burpees from tight chest
DU work
Wod 42rx
Oly class
Oly class
Wod 7o on 45# plate
Handstand work… Maybe some say
WOD 38 Rx
Oly class
Day**
OLY Training Snatch work #85
WOD: 18-13-14-14-16 = 75 Rx … not my best performance
Oly lifting class – Snatch balance, Snatch drills, 10 min EMOM 1 Snatch Squat at 85#
Need to work on the snatch squat and being fluid all the way through…
Soccer game
32rx
Done Saturday 8/11
32 Rx
abmat situps
power cleans
ring rows