Wednesday, October 17, 2012
2012 October 16
AMRAP in 20 minutes:
5 pullups
5 ring dips
15 situps (GHD or abmat)
Post rounds/reps to comments
CrossFit Integrity, Charleston, SC
22 Responses
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12 +9 abmats, red band for ring dips
HSPU work
14+10 rx…lot of good scores up there, way to stay tough 6am!
12 + 5 rx (doing abmat situps)
Hey there, if you are interested in ordering Progenex please email me at jenaudi@gmail.com I am placing the next order this coming Friday, October 19th. Please make checks out to Jennifer Audi or pay in cash. I need money up front to place your order. Price for a ProPack (1 bag Recovery & 1 bag More Muscle) is $101. If you would like to order individual bags then Recovery is $47 and More Muscle is $54. This may be the last month of a great discount as we do not meet the order amount to keep up the discount rate. I would get it while it’s hot. Next order will be in two months so stock up. If you want to learn more about Progenex ask a coach because we all use it or check out the website at ProgenexUSA.com Peace, jen
9+7Rx strict PU & GHDs
14+9 abmats, skinny green band for ring dips, rr
14 + 22rx
10+9 Rx (GHDs)
13+5 Rx (GHDs)
14+10, RR/BB/abmats
Totally babied the scaling after a week off :-/
14 + 10 Ring Rows + GB on GHD for dips to work on form
Did an extra 400m with Deb/Catherine + 800m & 20 burpees per BK.
Felt good to put some work in
Great class, 4p!!
12+5 Rx
12+8Rx GHD
13+10 Rx+GHDs
14 +16 bb/abmat
yesterday’s WOD: 6:16 Rx (2 penalties)
today’s WOD: 11 + 4 Rx
today’s main site WOD:
Run 1600m
rest 3 min
Run 1200m
rest 2 min
Run 800m
rest 1 min
Run 400m
1600m time – 7:10
overall time (incl rests) – 24:10
Great job by all today!!
13 + 9 Rx, with chest-to-bar pullups and 8lb vest
CrossFit Integrity, Charleston, SC
13+20 Rx
350 Double Unders untimed
5 sets of…..30 ski erg pulls+ 25 du’s
15 Rx with GHDs
7 min EMOM with 7 kipping HSPUs
Oly class
Soccer game
WOD: 19 rounds + 12reps scaled
14 rds skinny purple for ring dips. Abmats
Du work
400 Meter run with Kristin/Debbie
14+10 Rx with GHD sit-ups
Oly class