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Wednesday, February 18, 2015

2015 February 17
by bk

4444

In 4 minutes:
Run 400m
18 overhead squats (95lb/65lb)
max rep shoulder-to-overhead in the remaining time (95lb/65lb)

-rest 2 minutes, then….

In 4 minutes:
Run 400m
12 overhead squats (125lb/85lb)
max rep shoulder-to-overhead in the remaining time (125lb/85lb)

-rest 2 minutes, then….

In 4 minutes:
Run 400m
6 overhead squats (155lb/105lb)
max rep shoulder-to-overhead in the remaining time (155lb/105lb)

Gymnastics:
ring support hold (top), 4 sets of 10-20 seconds
ring support hold (bottom), 4 sets of 10-20 seconds
-add weight if desired

Core Development:
arch body hold, 4 sets of 25 seconds
40 GHD hip extensions
hollow body rock, 3 sets of 30 reps

Post reps per each segment and total reps to comments

CrossFit Integrity, Charleston, SC

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15 Responses leave one →
  1. February 18, 2015

    40-22-13 = 75 total Rx

    CrossFit Integrity, Charleston, SC

  2. Blair permalink
    February 18, 2015

    22-8-6=36, @ 75/95/115
    Core

  3. Marco permalink
    February 18, 2015

    23-14-7= 44Rx

  4. Glenn C. permalink
    February 18, 2015

    47-26-15=88Rx

  5. Mike K permalink
    February 18, 2015

    Still new to ver head squats (focus on form not weight)

    20-21-12= 53, @ 45/55/75

  6. Shakes permalink
    February 18, 2015

    23-11-7=41 RX
    Core and gymnastics

  7. Mike Mac permalink
    February 18, 2015

    WOD: 27-15-11 = 53 Rx
    Gymnastics
    Core

  8. Katie permalink
    February 18, 2015

    35 -1 25 @ 65/85/65#

  9. Elaine permalink
    February 18, 2015

    14-7-7=28 total. 55/65/75

  10. Lauren S. permalink
    February 18, 2015

    25/3/-1 =27 Rx

  11. Pat Yib permalink
    February 18, 2015

    91 Rx; thanks Khoung for counting

  12. Khoung permalink
    February 19, 2015

    40-21-15 = 76 Rx

    RSH top and bottom 20 secs

    Core dev

  13. Christina M permalink
    February 19, 2015

    18/3/-2 = 19 Rx

  14. Vanny permalink
    February 19, 2015

    37-19-10 = 66 total Rx

  15. beamrock permalink
    February 19, 2015

    18-10-9@ 75-95-115

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