Skip to content

Wednesday, November 17, 2010

2010 November 17
by bk

This evening at 7:00pm (and tomorrow at noon), our new Mobility Class is designed to work on various stretching techniques to improve mobility and flexiblity.  This class is for everyone and is HIGHLY recommended.

Take 20 minutes to practice muscle-ups


6 rounds for time:
8 kettlebell snatch (53lb/35lb)
8 burpees

Core Development:
40 flutter kicks (4 count)

Be Sociable, Share!
18 Responses leave one →
  1. Amy permalink
    November 17, 2010

    5:12 Rx…”no hands…”

    8 min tabata flutterkicks/abmats

    Get some! Representin’ 6 am, bitches!

  2. Chris Pace permalink
    November 17, 2010

    Short on time today…

    Day 18 of HSPU Challenge

    6 sets of 6 Bench Press @ 185lbs and 6 Deadhang Pullups
    Rest 45 sec between sets

  3. Khoung permalink
    November 17, 2010

    6:01 Rx

    8 min tabata flutterkicks/abmat situps

    way to work 6 am!

  4. Mendy permalink
    November 17, 2010

    Love the pic! Especially the headbands… You know your a team when you have matchin headbands 🙂

    WOD: 5:03
    Tabata- abmats and flutter kicks
    -I hope the 6am crew doesn’t kick me out of class for making them do this 🙂

  5. Amy permalink
    November 17, 2010

    Mendy- if they kick you out, they’ll definitely send me with you! Maybe they’ll forgive us since we made it fun! 🙂

    “…I’m gonna throw this money while you do it wit’ no hands…”

  6. Kyle Ward permalink
    November 17, 2010

    WOD: 7:15 RX

    8 min tabata flutter kicks and abmats.
    Thanks 6 am for coming up with that. Abs are going to be sore

  7. November 17, 2010


  8. Derrick permalink
    November 17, 2010

    30 muscle-up’s for time: 12:14Rx…no PR, really got get diet back in check previous times are Mon Aug 23 11:34Rx and Mon Sept 13 10:29Rx PR

    9:59Rx…gotta get quicker with the KB snatch

    Tabata abmat/Flutter

    CrossFit Integrity, Charleston SC

  9. Pete T permalink
    November 17, 2010

    5:32 35# snatches

    Tabata abmat/flutter kicks

    Great show 6am!

  10. Nick Grothe permalink
    November 17, 2010

    20 BS @ 225#

    Worked on MUs – Almost got the elusive MU

    5:10 RX

    Tababta abmat / flutter kicks

    Mobility Class

    Put in some time at the box today!

  11. November 17, 2010

    7:25 Rx
    abmat/flutter kick tabata
    mobility stretch class was awesome, thanks Shawna and thanks BK for setting this up, going to pay off for for gaining some flexibility
    Great job every one today and special thanks to Amy and Mendy for creating the tabata core work out for everyone today. Give those girls some love, “No Hands” style

  12. Amy permalink
    November 17, 2010

    Hey guys! The mobility class was great…I definitely think everyone could benefit from it. Thanks Shawna and BK for getting that together.

    Oh, and you’re welcome for the tabata…We got plenty more where that came from… 🙂

  13. Nick R permalink
    November 17, 2010

    5:38 35#… not ready for the big boy yet
    8 minute tabata flutter/abs. Amy, mendy thanks for the “no hands” workout. That means two things!

  14. November 18, 2010

    Great job by everyone today! Way to keep working on the MU’s… and… outstanding effort on the WOD and tabata…

    Props to everyone who attended the Mobility Class. Thanks to Shawna for the great coaching!

    3:58 Rx

    CrossFit Integrity, Charleston, SC

  15. Alex B permalink
    November 18, 2010

    7:10 Rx with dumbbell
    8 min tabata flutterkicks/abmat situps

  16. Eddie permalink
    November 18, 2010

    20 min MU work:
    – Did 1 strict form MU + 1 kip MU w/ 20# vest!

    WOD: 4:40 Rx

    8 min Tabata:
    AB mat & Bent leg L-sit holds (holy crap, that hurt Anthony!)

    BK- We should do Tabata abs 4 days a week and rotate the exercises! 12 pack stomachs for everyone!

  17. Ryan M permalink
    November 18, 2010

    5:26 Rx
    Abmat/flutter kick tabata 8 min

    12 packs for everyone!? Maybe some of us should start with 6 packs. Muscles are like beers…you gotta work your way up. You know walk before you run! You don’t want to down a 12 pack before you know you can finish a sixer. Just sayin…could get ugly!

  18. Vanny permalink
    November 18, 2010


Leave a Reply

Note: You can use basic XHTML in your comments. Your email address will never be published.

Subscribe to this comment feed via RSS