Wednesday, June 14, 2012
2012 June 13
AMRAP in 10 minutes:
5 handstand pushups
12 overhead walking lunge (45lb/25lb)
then….
Push Press, 12 sets of 2, using 65-75% of your 1-rep max
-each set starts on the minute
Core Development:
30 GHD hip extensions
30 GHD situps
15 GHD hip extensions
15 GHD situps
Post loads and time to comments
CrossFit Integrity, Charleston, SC
28 Responses
leave one →
Baby Roa and Auntie Amy are going to be squat buddies for life! I love this!!!
You guys are awesome! I’ll keep you all informed of any baby updates!!!
5 + 5 Rx . . . 95# PP . . . 30/30 ghd’s
Happy Trails Claire.
Baby Roa . . . praying that you come into the world safely and healthy!
9 rnds Rx WOD
Then…….
Push Press- 185×6/ 205×4/ 215×2
Good Luck To The Roa Family
5 rounds (used box for HSPU) and 15lb plate for last 4 rounds.
53 lbs for Push Press
50 abmat situps
Thanks Coach Jen for the form help on Push Press!!
Great energy in 12p class
May get crazy and come back for OLY – if I’m feeling nutty
GOOD LUCK ROA FAMILY!!!
6 + 5 w/1abmat
PP:115
core dev
WOD: 4+1 Blue Band
I tried to Rx the HSPU but only got 4rx and failed on the last one for 3 straight minutes.
PP: 160#
45GHD/45GHD hip ext
8+13
175*7rd
185*4rd
195*1rd
Mobility
6+3 RX
PuSh press 145
30 GHD
30 Hip extension
15 GHD
15 Hip extension
Good work 9am! Can’t wait to meet the newest member of the Roa family.
WOD: 7 + 4 w/2 abmats
Push Press @ 95 lbs
Hip ext. & GHDs
9 + 3 25# (1 abmat + 10#)
45 GHD/ 45 hip ext.
Had to leave early for work. No push press
WOD: 7 rnds with 1 abmat
Push Press @ 95 lbs
Hip ext. & GHDs
WOD: 7 + 1 Rx
Push Press: 135#
Oly Class:
worked form
EMOTM Power Snatch
6:115#
6:125#
6:140#
6:155#
5 + 5 Rx
PP: 165#(6) & 175#(6)
30 HEs
30 GHDs
15 HEs
15 GHDs
WOD: 8+3 2 abmats
PP: 135#
30/30/15/15 GHDs/Hipext
Oly Class
EMOTM power snatch
6×95#
6×115#
6×135#
6×155#
AMRAP
7+3 Rx
MUs efficiency work (30+) w/ Brent
12 sets of 2 Push Presses (135#) w/ Mike Wilcox
EMOTM for 24 minutes of 1 Power Snatch
6 x 115#
6 x 135#
8 x 155#
4 x 175#
wod
6+2 rx
pp
135
Wendler c2w3 strict press
1+ set 160 (5)
Shrugs
5×10 with 80# dbs
core
GOOD LUCK ROA
Great job 9am- I’ve really missed you guys! Thank you, Jen, for the coaching!
9+1 Rx
PP: 6@85 & 6@95
GHDs & Hip Exts
Butterfly work w/ Glenn & Marco- thank you guys
Can’t wait to meet the little Roa! Whoop whoop!
WOD…. 9 + 5 Rx, using 155lb
Snatch work
GHD work
L-sits, 8 sets of 15 seconds
CrossFit Integrity, Charleston, SC
WOD: 6 + 4rx
Push press at 115
GHDs / HEs
Ring rows and MU work with pat. Don’t know how much… Lots. BK says 30 in under 5 min. I got work to do!
4 + 4 Rx
Push Press:
12 sets of 2 reps @ 165#
30 Hip ext
30 GHD situps
15 Hip ext
15 GHD situps
Power Snatch: 1 rep EMOTM for 24 mins
6 sets @ 115#
6 sets @ 135#
8 sets @ 155#
4 sets @ 175# Fail… need to work on bringing hips and shoulders up at the same time as weight gets heavier
WOD: 5+4 or 6+4 Rx… not sure which one
PP: all sets @ 135#
Core Work 30 HE-30GHDS-30 HE-30 GHDS
Oly Lifting class – Snatch Work
1 snatch EMOM: 95# – 13 rnds with 1 OHS squat after snatch completion
115# – 8 runds with 1 OHS – snatches were good – OHS failed a few times
8 + 11, 3 abmats (did my head touch each time, but my next skill focus is HSPU, minus 1 abmat)
PP @ 65#
Post Wod Ab/endurance work:
5 inverted ring hangs (FINALLY-gotta work on extending legs without help of rope!)
100 flutter kicks
15 K2A
4 min tabata: abmat situps and planks
50 10-lb wall ball abmat situps, 4 ft high
Row chipper: 100-200-300-400-400-300-200-100. Rest time it took to do just completed row.
AMRAP: 4 Rx
snatch: 1 Rep EMOTM for 24 min
5 x 65#
7 x 75#
6 x 85#
6 x 95#
Push press: 2 reps EMOTM for 12 min
95#
30-30-15-15
HEs, GHDs
4 rounds with wall walks
Push press @ 70#
15 GHD sit ups
45 GHD hip extensions
100 flutter kicks
100 squats
Inverted ring hang work (can get my legs up fine, it’s the coming down slow)
Stretch
WOD: 9 rnds (2 abmats on HSPU)
PP 65#
Core work
Waiting for baby Roa news!
WOD: 8 rounds (box on HSPU)
PP: 2 sets @ 45#, 2 sets @ 55#, 6 sets @ 65#, 2 sets @ 70#
Core: 15, 15 , 5, 5
WOD: 8 rnds bb for HSPU, 25# lunges.