Wednesday, January 25, 2012
2012 January 24
Box of Salvation Trailer from 8th Avenue Studios on Vimeo.
Take 18 minutes to work on Muscle-Ups
then….
Run 400m
40 ring dips
40 pushups
40 abmat situps (NO GHD)
40 chest-to-bar pullups
40 knees-to-elbows
Run 400m
28 Responses
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Reuben, Congrats on your FIRST MUSCLE UP!!!! It Looked awesome!!!
Strung two muscle ups together, almost got three! Either way, first time doing more than one.
WOD: 17:20 Rx… Great race Shane, Spock and Alex K.!
Bench Press 5-5-5
155-165-175
BIG SHOUT OUT TO REUBEN, way to go man!!!
Another good job 6am as always.
18:07 GB – Nice work Reuben!!
25:00, taste the rainbow on the bands
Nice job, Reuben.
Great job Reuben!!!!!
WOD 24:xx bb on dips and pullups – that was a struggle
Congrats on your first Muscle Up Reuben – it was glorious!
Reuben…was that a tear in ur eye?! Grt job!!!
Reuben! I remember that day well man. Enjoy it.
Brad/Pete Finished smolov week 1!
That felt good. Now . . . to do it again. BIG thanks to Coach Kevin, you put in as much time on that as I did. Also, thanks Coach Nick for the pointers this morning.
WOD – 25:05 Rx (you could probably call a few of the C2B as no-rep)
Muscle up work.
Strung 3 togother.
Tried a few strict with no success.
WOD 16:37 Good race Glenn!
Loved the energy 9am woohoo!
Agree w/ Jeremiah- 9am was awesome this morning! Thanks, Jen!
WOD 17:25 rb ring dips
Congrats on your muscle up, Reuben!
Aaaand, Amy!!! I need your address, please
L, email me at amycarlsonwoods@hotmail.com and I’ll give it to you!
21:54 Rx
Congrats Rueben!
WOD- 18:48
28:xx bb/ring dip
What a great 9am class! It’s great to see so many of in the morning. Everyone was strong and had a great time! I agree with Jeremiah. The energy was awesome! I know James M is happy to have a little healthy competition. He was the lone soldier there many mornings.
Yep Awesome 9am!!! Big steps on Muscle-Ups for many!
WOD- 16:45Rx
Add 1 more to the list, FIRST MU! Thanks for the inspiration Reuben, and thanks for the coaching nick and Jorge. I was able to string 2.
Wod- 17:03 rx
Wendler squat/Sp
Improvement is the name of the game. Nice work everyone, keep workin hard!
25:20 rx
22:43 red band dips
both 400′s were with the sandbag- got talked into bulldog challenge, so i guess i should train a bit!
Good job Reyna and Kelly for sandbagging it too!
17:13Rx
Run 400m w/ 15 or 20ish lbs bag
Hatch week2 day 2
BS finished
FS 2 sets
25:43 – scaled green band for dips, knee push ups, 30 knee raises.
Congrats to those who did their first muscle ups today!
Deadlift
185 plus bands
5×5 emotm
205 plus bands
5×3 emotm
Box jumps w/ 20# vest
24in, plus 3 45# plates
6-5-5-4 muscle ups
Wod: 14:56 rx
MARK! Congratulations, Man! I knew you had it in you!!!
Congrats on all who got their first muscle-ups today!!! Keep practicing!
Row 2000m
Row 1500m
WOD…. 12:35 Rx
OMMRC….. 61,698 meters
CrossFit Integrity, Charleston, SC
Finally made it back today. Got 3 muscle ups but really struggled to rx the wod. 26:53
Muscle Ups – 6-5-5-4
WOD: 16:15 Rx
24:23 Rx