Wednesday, February 20, 2013
2013 February 20
For time: (In teams of three)
Row 6500 meters
-one person will be rowing, one holding a plate overhead and one holding two kettlebells
Plate – 55lb/35lb
KBs – 70lb/53lb
Teams will rotate when either the plate holder or the kettlebell holder need to switch
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CrossFit Integrity, Charleston, SC
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Hey gang. I left my red and black Rx jump rope last night. If you see it, stash it somewhere obvious for me.
Thanks,
Billy B
OLY CLASS!!
Great job Tracey Lindsay, and Reuben. Keep pluggin away on those DU’s guys it’ll click, trust me I’ve been there! The rx jump rope discount code is jumprx for 10% off your order.
Oly class on DU’s and snatch. Thanks Mark!
billy—- i have your rope
Oly Class. Thanks Mark!
Pre wod: pullup work
10×100 flutter kicks, single count
Plank holds: 1:00, :45, :30, :15
Wod: Triple Threat! w/ Elaine and Lynn – 32:22, 25# plate, 35# kb
Great job ladies!
30.xx Rx team 3 Stroke
Pm work.
Modified todays team Wod with two coworkers:
300 burpees
55lb dumbell hold
55lb barbell hold overhead
50 weighted sit-ups
3 min plank hold (unbroken)
What Courtney said. Fun WOD! My teammates ROCK!
WOD w/ Courtney and Elaine–> 32:22 Awesome work ladies!
OLY class Thanks to Brian for coaching, Mischelle for the Demos and to Vanny for critiques and suggestions on repositioning for better balance. I think I’ve got the concept of the snatch FINALLY!!….now to work on increasing the weight. PRACTICE PRACTICE PRACTICE. GREAT day at the box!
ps : my shoulders aren’t happy with me right now :/
WOD w/ Margaret and Hannah…aka “3 Bad Ass Bitches”
35:56 Rx
Awesome WOD! I never thought that rowing would be a “break” for me! We killed it though…thanks team! You girls were awesome!
25:24
Pat and Colin
Awesome TEAM STOKED with out of town visitors Jason and Tom – WOD: 28:06.
FUN freakin’ WOD!
John/Ethan/Billy (guest) 26:58 Rx
With Cara and Erica 30:xxRx