Wednesday, February 6, 2013
2013 February 5
Olympic Lifting Classes at 5:45am, 11:30am and 6:30pm today!
Shoulder Press, 3-3-3-3-3-3-3 reps
then….
Run 200m
21 toes-to-bar
21 kettlebell swings (70lb/53lb)
Run 200m
18 toes-to-bar
18 kettlebell swings (70lb/53lb)
Run 200m
15 toes-to-bar
15 kettlebell swings (70lb/53lb)
Run 200m
12 toes-to-bar
12 kettlebell swings (70lb/53lb)
Run 200m
9 toes-to-bar
9 kettlebell swings (70lb/53lb)
Rest 2 minutes, then….
42 burpees
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CrossFit Integrity, Charleston, SC
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Clean and Jerk PR 145
Oly Class – Clean & Jerk – worked up to 145 (BW for me)
PR . . . Big PR.
way to go Rueben!!
SP: 45-55-55-60-60-62-62 (2)
Wod: 20:05, 35# / 25:39
Thanks Emma for all your help and encouragement. And huge thanks to BK for pushing me and doing all 40 burpees with me. (Just realized it was supposed to be 42. Woopsie!)
SP 45-55-60-65-70-75-80
WOD 19:11Rx/24:32Rx
Oly- 115# clean/jerk
Press – 95-95-95-115-115-115-135×2
WOD – 15:37/20:00Rx
SP: 35-45-55-65-75-85-95
WOD: 20:53 Rx / 26:17 Rx (darn hand tear slowed my T2B down)
Rested 3 mins…
27 Birthday Burpees for Melissa
Oly Class: worked up to a 135# Clean and Jerk
Sp: 45-65-70-70-75-75-75
18:54 rx -3:48 for burpees
Oly class: worked up to 135
42 burpees with the 515 class
Oly class: up to 75 clean/jerk then back down for form
95-115-135-145-155F(1)-155f-135
20:54 / 26:32 rx
Oly Class. C&J up to 265# pr
Sp 45-55-55-55-55-65-70×2
Wod 21.03/25.34
Oly C&J up to 65
SP 45-65-75-80-85-90-95
20:00Rx
24:17… 2:17 for burpees
Oly class: C&J 135
I want to apologize for literally kicking Katie’s ass during warmups…best burpee team ever!
45-50-55-60-60(f)-55-55 With Katie
17:23 @35kb then 3:01 for burpees. Fun wod!
SP: 75-115-135-145-155-165-170(F)-170(1)
WOD: 12:42 Rx / 17:04 Rx…. 2:22 on the burpees
Great job by all today!
CrossFit Integrity, Charleston, SC
SP: 95-125-125-125-145-145-145
18:31 Rx / 20:32 Rx
Shoulder Press= 95-115-135-155-165-175-185
WOD- 14:24Rx -18:2
SP: 95-125-135-135-145-155-165-175F(2x)
18:40 using 70 lbs dumbbell for kbs and 200m run on treadmill
22:52 with burpees and 2 min rest