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Wednesday, December 29, 2010

2010 December 29
by bk

Deadlift, 1-1-1-1-1-1-1 reps

Compare to 9/3/10

Core Development:
40 hollow rock

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CrossFit Integrity, Charleston, SC
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  1. Chris Pace permalink
    December 29, 2010

    DB Row
    4 sets of 6 @ 115lbs

    DB Shrugs
    4 sets of 6 @ 115lbs

    Buy-In
    1/2 ANGIE
    50 pullups
    50 pushups
    50 situps
    50 squats
    then…
    5 rounds
    5 HSPU’s
    10 ring dips
    15 box jumps

    15:47

    Core Developement
    50 GHD’s

  2. Kyle Ward permalink
    December 29, 2010

    Monday’s WOD:
    95 (5) – 135(2)-145-155-165(did not go low enough)-165 PR-175 F

    OHS 1 set of 12: 85 #

    WOD: 4:58 RX

    40 hollow rocks

  3. Austin permalink
    December 29, 2010

    Deadlift 1rm 225-245f-245PR-255f-255f-245PR-225-225

    3rds:
    5 DL 135#
    10 Burpees
    2:22

    40 hollow rocks

  4. Greg S permalink
    December 29, 2010

    225, 275, 315, 365, 375 (PR), 385 (Fx3)

  5. Pat permalink
    December 29, 2010

    Fire Academy AM WOD

    1.5 mile run
    ——————
    From home

    Snatch wave load
    3-2-1-3-2-1-3-2-1 w/ 1 min rest
    95-100-105-100-105-110-105-110-115

    10 Muscle ups

    Bench press
    Wide grip 10-8-5
    95-135-160
    Narrow Grip 10-8-5
    95-135-160F(x3)

    Day 16 HSPU Challenge

    40 Hollow Rocks

    L Sits
    3 x 20 sec w/ 30 sec rests
    3 x 15 sec w/ 20 sec rests
    3 x 10 sec w/ 15 sec rests
    3 x 5 sec w/ 10 sec rests

  6. Derrick permalink
    December 29, 2010

    275-315-335-355-375PR!-385F…previous 1RM was 365
    40 Hollow Rocks
    pland hold for 30sec on 20 sec off x4sets

    Great instruction on the DL Beth!

    CrossFit Integrity, Charleston

  7. bob mo permalink
    December 29, 2010

    365 PR, Dave gave me excellent support. The new additions to coaching staff are excellent. Hope BK has an uneventful trip across the pond.

  8. Rob K permalink
    December 29, 2010

    At the base gym
    DL 225×3, 275, 305, 325

    Never done 1 round max so I have one now (325).

    Bench 185×7, 205×5, 225×2, 205×5, 185×7

    Barbell curls 3 sets of 75×8
    40 hollow rocks

  9. Nadir permalink
    December 29, 2010

    DL 295 PR. With some more form work I’ll break 300 next time.

  10. Bridget permalink
    December 29, 2010

    265-285-295(f)-295(f)-295(f&c) (fail and cry) 🙁

    40 hollow rocks

    1 mile run with 20# vest

    Great job to all those that PR’ed today!!! 🙂

  11. Vanny permalink
    December 29, 2010

    265-285-295-305-315PR-325F

    Great job Bridget! You were so close 😉 Next time will definitely be a PR!!

    Congrats to all who PR’ed!

  12. Christin permalink
    December 29, 2010

    95-115-135-185-205-215(PR) I stopped there due to a ripped hand and want to work on my form more 🙂

  13. Scott M. permalink
    December 29, 2010

    415 – 455(PR) – 475(PR) – 500(PR!)

    Huge 65# PR! 500# deadlift has been a goal for a while now. 400# squat is next.

  14. Amy permalink
    December 29, 2010

    135(x5)-185(x3)-225-255-275PR-305PR-325F-315F
    Previous PR was 255!

    Great job to all who PR’ed today but especially to Lynn and Scott! Great freaking job!!!! Lynn, you’re a beast and my hero!!!

  15. Khoung permalink
    December 29, 2010

    225-315-365-405-425F-415F

    40 hollow rocks

  16. December 29, 2010

    Great work by all today… Congrats to all who PR’d and to those who joined the 200, 300, 400, and 500 clubs!

    405-455-495-515-535-555-565(PR)-575(F)-570(F)

    2 sets of 5, using 75% of 1RM….. 425lb
    2 sets of 10, using 50% of 1RM…. 285lb

    CrossFit Integrity, Charleston, SC

  17. Anthony permalink
    December 30, 2010

    225-275-315-365-400(PR)-405(PR)

    I finally got into the 400’s! hopefully this means I can possibly one day achieve a CFT of 1000! Awesome and inspirational work by everyone at the gym today!

  18. December 30, 2010

    275-315-365-405F-405F-315-405
    2 sets of 5 with75% of 1 RM with 315
    2 sets of 10 with 50% of 1RM with 225
    No PR today but I did 5RM after Monday nights wod so I am not crying too bad, just a little.
    Awesome to read all these other post, hate that I missed all the excitement at night. What an awesome group of athletes we have to work out with.

  19. Eddie permalink
    December 30, 2010

    Gymnastics WOD

    DL: 225 – 275 – 315 – 365 (PR) – 275 (x3) – 225 (x10) – 225 (x10)

    40 hollow rocks

  20. Lynn permalink
    December 30, 2010

    135(x5)-185(x3)-225-255-275-305-325-340PR-350PR-360PR-370(F)-365(F)
    Previous PR was 335 in May.

    Thank you 6pm for cheering me on.
    Amy, way to keep pushing yourself. Welcome to the 300 club.
    Awesome feat, Scott!

  21. Michael W. permalink
    December 30, 2010

    315-365-385-405-415PR-425PR-445PR!
    50 ring pushups

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