Wednesday, February 3, 2010
2010 February 2
The Olympic Lifting Seminar with Wilkes Weightlifting that we are hosting on April 18th has been added to CrossFit Headquarter’s Affiliate page. Check out the right-hand column towards the bottom. Be sure you register before it sells out!
Back Squats, 5-5-5 reps
then…. one set of 20 (using 70% of today’s 5-rep max)
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CrossFit Integrity, Charleston, SC
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85-95-115(f)/75×20 reps
AMRAP 8 minutes of 10 slam balls & 15 air squats
10 rounds +1 slam ball
Thanks Kevin for putting up with our chatty group this morning and for running a WOD for us afterward!
I was not happy for not forcing myself to do the ring pushups yesterday, but when my chest muscles hurt this morning as I took a deep breath I realized that I pushed myself adequately
Thanks Alana!
Not making it in this week – so GOOD LUCK to all garage games folks!
45,45,45…. 35(20)
115-135-145/105
9 rds 5 slams
Did this last on Wed 12/16/09
190, 205, 225PR! Rx last time did 205lbs
then…
8mins AMRAP 10 slamballs 20lbs, 15 airsquats
7rnds + 2 airsquats as Rx’d
CrossFit Integrity, Charleston SC
oh and 70% of 225= 160lbs x 20 reps Rx
95-105-110
13 Rounds+13 slam balls
Crossfit Integrity, Charleston, SC
95-105-110
7 rounds + 13 slam balls
tabata wipers+planks……. ouch
Tabata “sandbag”cleans=air squats….or should I say “attempted”. could only do 4 min.
65-85-95
65(20)
8rds+10SB+2AS
Thanks Brian and Sue for all your help and encouragement!
Great work to all who log their times, rounds, loads, results, and progress.
245-315-365(PR for 5RM), used 245 for the 20 reps
CrossFit Integrity, Charleston, SC
GOOD LUCK AT THE GARAGE GAMES THIS WEEKEND! BRING HOME SOME BLING!!!
95-115-130f (1rep)
85# (20x)
8 min of 10 slamballs + 15 kte
5 rounds + 7 kte
Good luck at the garage games!
105-135-155/110 for 20 reps.
Sorry been out all week w/ a cold. Good Job all!
GOOD LUCK AT THE GARAGE GAMES!!!!!
225-275-315
225 @ 20 reps
7-8 rounds of 8 min AMRAP
CrossFit Integrity, Charleston, SC
185-225-245
170 x 20
Tabata floor wipers/plank
83-103-133
93 x 20reps
Practiced double unders x15 mins. spent more time tangled in the rope than actually jumping.
65-85-105
75 x 20 reps
thanks for posting my picture Brian on the main page, didnt think Id ever make that one! I LOVE this stuff …thanks Alana for introducing me to crossfit
185-225-275
185 x 20