Wednesday, February 13, 2013
2013 February 13
Olympic Lifting Classes at 5:45am, 11:30am and 6:30pm today!
Strict Chin Ups, 4 sets of 6-12 reps (sub ring rows)
OR
12 pullup negatives (using chinup, pullup and/or alternate options) + 20 ring rows
Beat Swings, 5 sets of 15 reps
then….
Max rep burpees in 5 minutes
Rest 4 minutes
Max rep burpees in 3 minutes
Rest 2 minutes
Max rep burpees in 1 minute
Cool down:
mobility – focus on shoulders and hips
CrossFit Integrity, Charleston, SC
21 Responses
leave one →
Oly class
Burpeeeeees
80-52-21
Oly class
Oly class.
Ring rows, 4 sets of 8
Beat swings, 3 sets of 15
WOD: 63 – 43 – 18
RR, 4 sets of 6
Beat swings, 3 sets of 15
WOD: 61,33,16
Oly class
Oly Class:
Heaving Snatch Balance worked up to 105(1)
Snatch Grip Push Press worked up to 95 PR by 20# from the other day
*Thanks BK for all the help, really need to get these movements stronger and all your pointers were helpful.
Burpees @ Home: 63 – 36 – 19
4×8 hollow chin ups bb/pb
5×10 hollow beat swings
Wod: 57-35-15 Thanks for pushing me Emma! You’re the best!!
2×15 ghds unbroken
8 min tabata w/ Ice and Shilpa: abmats and flutter kicks
78 44 21=143
Back squat 20×205
4×12
91-52-21
Thanks for clapping Scotty
56-37-15
Back squats 20 @ 105# HOORAY!!
Chin negatives
Beat swings
still working on chin ups and beat swings
wod: 57-35-15
70-42-20 ..: thanks Nicole for pushing me!
92-53-22
4×6 chin ups
5×15 beat swings
70-41-18
Thanks laney for counting and pushing me
BS 9×185. Will attempt last set when healthier!
Chin-ups 4×7
Beat swings 3×15
Burpees 86-48-20
Thanks for the push Scottie!
Oly class
chin-ups: 8-6-8-6
Burpees: 82, 52, 21
100 flutter kicks (2count)
stretch
Oly class
Chin Ups: 8,8,8,8 = 32 total
Beat Swings: 3 x 15
Burpees: 60, 36, 20 = 116 total
78 – 50 – 20
Re- did 5 minute part of wod and recorded it- 83 reps