Wednesday, March 30, 3011
2011 March 29
6 rounds for time:
Run 400m
10 pullups
10 slamball (20lb/14lb)
Extra credit cash-out….. finish with 15 muscle-ups
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CrossFit Integrity, Charleston, SC
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20:50 Rx (no MU) Great Job 6AM!
WOD: 21:32 RX
45 Ring dips, good workout 6AM.
My boy is already a ladies man….
like a Rose between two thorns…..
Two thorns?!? Thanks Edmund, geez.
WOD 19:24 RX
from crossfit costa mesa:
crossfit games open workout 11.2
-3 rounds + 5 reps
-deadlift PR
-first time rx’ing box jumps!
16:16 Rx
ring dip work
Muscle up struggling
10 minutes double unders
24:28 with bands of course!
21:01 500m row instead of run
No mu
Burpie thingy with BK -shoulda just left with Beth and Shawna when I had the chance
WOD 21:24 Purple Band
16:30ish Rx
No Extra Credit MUs
knee couldn’t take slamball replaced it with 10 KB@53lbs
24:44Rx…did all pullups and KBS UNBROKEN, yea!
did 15 MU yesterday so no cash out today
CrossFit Integrity, Charleston SC
Lift Day….
Modified WOD- 23:41
-subbed reverse grip dead-hang pull-ups w/ GB (started kipping at the end..)
-subbed GHD’s for SB
50 walking lunge w/ 30lb Sandbag
30 walking lunge variations (side, front, curtsey) w/ 60lb Sandbag
*Thank you so much for all those who attended Mobility! And thank you for keeping me on track
Awesome first Handstand straddle-press, Eddie! All that hard work has paid off!! YOU ARE AWESOME!! 
And great teamwork for everyone else who played with Handstand press as well!
Handstand pushup work
Muscle-up work
Bar Muscle-up work
8 minute alternating tabata core work
burpee thingy
Mobility Class… Great class again! thanks Shauna
CrossFit Integrity, Charleston, SC
WOD: 26:56 scaled
6 rounds with 10# ball. Green & red band for pullups.
Also stayed for mobility class
16:53 Rx then 15 MU 39:15 … laid around on the ground and forgot all about the MU at first
8min tabata core
knee wipers and bicycles
20 burpees
1 min rest
15 burpees
40 sec rest
10 burpees
20 sec rest
5 burpees
Mobility … Thanks Shawna!
23:48 with 1 green and 1 blue band, back end of the tabata
Loved that medicine ball warmup, thanks Keith
13:44 Rx + 15 MU 18:57
*Great work Grant! You were moving fast and you really pushed me!
8min tabata core
knee wipers and bicycles
20 burpees
1 min rest
15 burpees
40 sec rest
10 burpees
20 sec rest
5 burpees
Mobility Class! Thanks Shawna! Got my first straddle press to HS! Hopefully I will soon no longer need to build forts out of boxes and have to explain what the hell I am doing every week!!! Thanks for your help!
27:54 sub 500m row.
28:36 WOD
15/10/5 burpees
Mobility Class was great..thanks Shawna!
15:47 rx
did sectional wod w Anthony
8 rounds RX
27:55 green band #14 ball
22:30 Rx