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Wednesday, November 30, 2011

2011 November 29
by bk

Back Squat, 4-4-4-4-4 reps

then….

AMRAP in 7 minutes:
7 burpee box jumps (24lb/19lb)
11 GHD situps

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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26 Responses leave one →
  1. Mark edmunds permalink
    November 30, 2011

    Wendler cycle 2 week 2
    Dl
    Wod- 5+5 rx 20#vest

    8 min tabata abs

  2. Reagan Kerr permalink
    November 30, 2011

    85-95-115-125-125
    WOD: 4 + 5 Rx

  3. Reagan Kerr permalink
    November 30, 2011

    …and tabata! 🙂 Nice team work Daniela!

  4. Daniela permalink
    November 30, 2011

    Like wise Reagan!! 5 Rnds Rx…tabata abs

  5. Khoung permalink
    November 30, 2011

    Backsquats:
    10 x 3 @ 315 … finally completed the base mesocycle of smolov… now what?!

  6. Amy permalink
    November 30, 2011

    Khoung, rest your legs up and redo a 1RM in about a week…if you choose to continue into the cycle, you’ll use your new 1RM….if not, you can at least see the gains you’ve made. Nice work! 🙂

  7. Rueben permalink
    November 30, 2011

    Wendler – Cycle 2 – Week 1 DL/BP

    Follow up w/ 5 rounds
    10DL @135
    10 pushups
    5 dead hang pull ups
    20 abmat

  8. Heather permalink
    November 30, 2011

    Up to 185 x 4 on back squats.
    4 + 1 Rx – so much harder than it looked on the board

    Happy Bday Javier!

  9. Ashleigh B permalink
    November 30, 2011

    BS…up to 135 but only did 3 reps of it. I seriously need to hop on one of those programs STAT.

    WOD: 4+12 Rx

  10. November 30, 2011

    Thanks Coach Nick for great stretches & a fun class!
    BS 45-65-85-105-125-135-145
    WOD 6 Rx

  11. November 30, 2011

    Windler
    Back squat 315 PR
    Clean 215 PR

  12. Pat permalink
    November 30, 2011

    smolov wk 1 dy 2
    5×7 @ 200#

    shoulder press 12 sets of 2 EMOTM @ 85 % 115#

    3 rounds
    run 600m
    30 ring dips

    13:08 Rx

  13. Michael Wilcox permalink
    November 30, 2011

    back squat 185-205-225-245-265
    wod: 3+7rx

  14. Glenn C. permalink
    November 30, 2011

    Back Squats 225-275-315-345-365
    Wod: 5Rds Rx
    Awesome Coaching Nick! (thats what she said)

  15. Melissa permalink
    November 30, 2011

    95-115-135-155(f)-145(1)

    5 +2 Rx

  16. Brandon Woods permalink
    November 30, 2011

    WINdler upper body 5/3/1…getting better each round!

    WOD: 6 Rounds even

  17. Api permalink
    November 30, 2011

    115-135-155-165… ran out of time

    WOD :5 rx

    mobility class

    cool quote.

  18. November 30, 2011

    Back Squat: 135-185-205-225-245

    WOD: 4+13

    Mobility

  19. Kyle Ward permalink
    November 30, 2011

    Smolov week 2 day 2
    5×7 @ 240#

    Bent over rows
    Rows on land mine
    5 rounds of 8 reps each

    5 sets of 10
    Fatbar curls and hammer curls

  20. November 30, 2011

    Deadlift
    225 x 5
    255 x 5
    305 x 5
    375 x 3
    435 x 3
    480 x 6

    assistance work…… bent over rows, landmine rows, ring rows, GHD hip extensions

    other isolation work

    CrossFit Integrity, Charleston, S

  21. Michael Woods permalink
    November 30, 2011

    Backsquats: 225-275-315-335-345 (PR)

    WOD: 5 + 11 RX

  22. Mike Myjak permalink
    December 1, 2011

    Week 5 Hatch Program – Backsquats – 185(8) – 205(6)-235(4)-250(4)

    Frontsquats – 180(5)-205(4)-215(3)-230(3)

    WOD: 6+6 Rx

  23. Dustin permalink
    December 1, 2011

    back squat 225-225-225-205-205 (got weaker, so reduced weight to focus on form)
    wod: 4+2 RX

  24. Jessica P. permalink
    December 1, 2011

    At JB Charleston Crossfit

    15-12-9-6-3
    Ring dips
    Strict Shoulder Press (115/85)

    After yesterday’s WoD, with all those ring dips and strict shoulder presses, I decided to sub HSPU for the strict press.

    10:31, blue band, 2 abmat

  25. Lynn permalink
    December 2, 2011

    Made it up Thursday open gym –

    BS – 115-135-155-185-205
    WOD: 5 Rx w 24″ BJ

    Ringdip work – 5 reps per min for 8 min

    Raced Khoung to 100 DUs for time; I lost.

  26. December 4, 2011

    7 rounds Rx

    CrossFit Integrity, Charleston, SC

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