Wednesday, January 30, 2013
2013 January 29
Olympic Lifting Classes at 5:45am, 11:30pm and 6:30pm today!
Dead Hang Pullups, 10 sets for max reps, work for 15 seconds, rest for 45 seconds -each set starts on the minute
Compare to 11/13/12
then….
5 rounds for time:
Run 400m
10 power cleans (165lb/115lb)
Compare to 10/11/11
Post reps and time to comments
CrossFit Integrity, Charleston, SC
19 Responses
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Happy Birthday Keane!!!!!!
15:14 Rx – like this WOD!
Oly class
Worked up to 245# jerk
Wod: 13:29rx 6 second pr. Not bad for flying solo in the rain, a pr is a pr!!
Oly class
Oly Class – Jerk @ 115#. First time doing this, anxious to see what I can do with it.
40 ring rows
WOD: 19:34, 95# PR
34 pullups Blue band
20:02 105 #
66 ring rows…
WOD 20:14 85#
Ring rows with Lynn: 77
1500 Meter
Stretching
Oly class: 95# split jerk. Still need to work on form, but getting there.
21:05 105# and 39 dead hang pull-ups (these are my fav)
Oly class worked on form
36 pullups RX
WOD17:37 RX
32rx Pull Ups
Wod-15:34 Rx Pr
Scaled Up last time… so not sure if PR is legit.
8 Rx pullups, then 30-something ring rows
WOD: 20:24 90#
47 RX PULLUPS, WOD: 19:40 @ 135LBS.
WOD: 23:20 RX. This one was tough but I loved it!! Thanks everyone for cheering me on till the last clean!
Did this on Thursday: 17:15Rx PR!
46 PUs,
18:38 Rx
missed Wed so did this today at 9AM open gym (ie sat 2nd)
WOD: 5 RFT 500m row cold outside & 10 power cleans @ 115# Rx weight with Meagan great job girly!!!
Oh yeah 24:24