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Wednesday, January 27, 2016

2016 January 26
by bk

Attention: Due to our coaches competing in the Famously Cold Showdown in Columbia, SC this Saturday, Open Gym on Saturday is cancelled.  There will be Open Gym from 12:00pm-2:00pm on Sunday.  You are welcome to travel to Carolina CrossFit in Columbia to watch our four teams compete on Saturday!

Teams representing our gym are:
Pootie Tang — Vanny Yib and Pat Yib
The “A-A” Team — Ashley Taylor and Aaron Thompson
The Lollipop Guild — Amy Halperin and Brad Becker
Mighty Mice — Courtney Sterner and Donny Pearson

7:00pm Weightlifting Class Movements – Split Jerk

55502

Take approximately 25 minutes to practice muscle-up skillwork:
-strict pullups/chinups
-kipping
-hips-to-rings
-transitions (ring row + ring row + transition, strict pull-through transitions, floor, GHD, etc)
-ring dips / ring support holds
-sets of 4-4-4, rest 3 minutes, 3-3-3, rest 3 minutes, 2-2-2 (strict or kipping MU)

then….

For time:
30 burpee box jump overs (24in/20in)
Run 800m
30 burpee box jump overs (24in/20in)

Endurance:
Airdyne, 4 sets of 25 calories
-rest 2 minutes between sets

Accessory:
fire hydrants, 3 sets of 10 (each leg)
butterflies, 4 sets of 12
high row(crossover symmetry), 2 sets of 10, (pause 3 seconds)
dumbbell pullovers (bench), 3 sets of 10
alternating dumbbell curls, 3 sets of 15 (each arm)
alternating dumbbell hammer curls, 3 sets of 15 (each arm)

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CrossFit Integrity, Charleston, SC

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5 Responses leave one →
  1. Justin F permalink
    January 27, 2016

    Skill Work: MU transitions from the floor

    WOD: 10:14 Rx

  2. Shawan permalink
    January 27, 2016

    Skill Work: Pull ups, kipping, transition work

    WOD: 12:24Rx

  3. Rueben permalink
    January 27, 2016

    MU transitions from the floor.
    Wod: 11:52 w/ 20″ box

  4. khoung permalink
    January 27, 2016

    MU transitions

    10:58 Rx

    Great job 6 am crew!

  5. Will permalink
    January 27, 2016

    Transition work
    11:52 Rx

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