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Wednesday, January 23, 2013

2013 January 22
by bk

Olympic Lifting Classes at 5:45am, 11:30pm and 6:30pm today!

Six Tips for the Overhead Squat

LA

For time:
25 toes-to-bar, 1 muscle-up
20 toes-to-bar, 2 muscle-ups
15 toes-to-bar, 3 muscle-ups
10 toes-to-bar, 4 muscle-ups
5 toes-to-bar, 5 muscle-ups

*Sub 4 ring dips and 5 pullups OR 3 muscle-up transitions for each muscle-up

Grip Development:
4 minute tabata of plate hold

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CrossFit Integrity, Charleston, SC

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21 Responses leave one →
  1. Bradley Cohen permalink
    January 23, 2013

    Worked on not pulling early on my Cleans

    Then:

    19:48 Got 1 MU, then Sub 4 PUs & 4 RDs

  2. Mark E permalink
    January 23, 2013

    Wod: RX’d I could have ran a 5k in the time it took me. Thank you guys for cheering me on.

    Oly class

    56burpees for Lynn’s birthday

    2:49

  3. Rueben permalink
    January 23, 2013

    Oly Class.

  4. Luciana permalink
    January 23, 2013

    14:20, modified, subbed 3 MU transitions for MU
    Grip holds tabata, 15#

  5. khoung permalink
    January 23, 2013

    19:40 Rx … slow on MUs

    tabata plate holds using 15kg plates

    birthday burpees!

  6. Courtney B. permalink
    January 23, 2013

    24:33 pullups for 3 rds, RR for 2; rb for RD (my hands hurt)

    Tabata w/ 10 pounders

  7. January 23, 2013

    BS: 200lb x 20

    Wod: 13:07rx

    Tabata plank hold/hollow rock holds

    Tabata 35lb

  8. Chas permalink
    January 23, 2013

    13:08 PU/RD

  9. Elaine permalink
    January 23, 2013

    13:36. Ring rows and red band ring dips for all rounds.
    Tabata
    56 birthday burpees. Happy birthday Lynn!

  10. Jamie G permalink
    January 23, 2013

    WOD @ Home: 13:18 w/ T2B 🙂 and did 3 MU Transitions to each MU
    (kids playground is coming in handy with a few modifications)

    OLY Class: Worked on getting form down for Power Clean (Will really increase weight and get a new PR soon… got a bit distracted in the end of class and only got up to 125#) Thanks BK for all the tips and Nikki for partnering up!

    56 Burpees for the Birthday Girl!!

  11. Nikki permalink
    January 23, 2013

    13:17 with 3 MU transitions for every MU
    Tabata plate holds with 15#
    56 birthday burpees–Happy birthday, Lynn!!!
    Oly class: Got a new pr for my squat clean at 140 woohooo (thanks jamie for being a great partner 🙂 ) I really love that BK takes videos of each of us doing one–it helps big time since i’m a visual learner.

  12. Hannah permalink
    January 23, 2013

    12:55 scaled
    15# tabata
    PR- 125# SQUAT CLEAN

  13. Hannah permalink
    January 23, 2013

    110# 20 BS Week and a half behind

  14. Will C. permalink
    January 23, 2013

    WOD: 8:18 Rx

    4 min tabata of plate holds w/ 35# Pendlay plates

    Big ups to all the athletes that came in today despite the fact that their were MUs (and nasty substitutions) in the WOD! Your tenacity and eagerness to get better is the key to success!

  15. Mike Myjak permalink
    January 23, 2013

    10:09 Rx … Worked on muscle ups after

    Oly class … Squat cleans reps of 2 up to 195#

  16. Michael Wilcox permalink
    January 23, 2013

    17:?? Ring dips/pull ups

  17. January 23, 2013

    Great job by all today!!!
    WOD (1st attempt) – 8:28 Rx
    WOD (2nd attempt) – 7:52 Rx (PR)
    Grip Tabata, 45lbs for 5, 35lbs for 3
    WOD (3rd attempt) – 7:37 Rx (PR)
    Got to coach a bunch of badasses during 3 Oly classes today… lots of good moving and improvements and PR’s!!!

    CrossFit Integrity, Charleston, SC

  18. Angel permalink
    January 24, 2013

    13:27rx
    20min Emom of 5 box jumps
    (1st 5 mins 24in, 10mins 32in, last 5 mins 44in)
    20min Emom of 20 double unders

  19. Laura Floyd permalink
    January 24, 2013

    WOD: 13:20 with MU Transitions

    Plate Grip Tabata With 15#

    56 Burpees….Happy Birthday Lynn! You are fabulous!

  20. Erin permalink
    January 24, 2013

    WOD: 14:13 with MU Transitions
    Plate Grip Tabata With 15-10#
    56 Birthday Burpees

  21. Catherine permalink
    January 24, 2013

    Plate hold tabata with 15# left hand was definately weaker

    56 birthday burpees

    OLY class: 85# squat clean

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