Wednesday, October 28th
Halloween weekend is upon us. We are wishing you all a fun and safe holiday weekend. While you are out, dressed up for the occasion, have your friends take pictures of you performing a crossfit movement or two while you are in your Halloween outfit. For instance, if you dress up like a witch, have your friend take a picture of you in an Overhead Squat position with your broomstick overhead. Whatever the case, be creative with the pictures. We will post the best ones on the site next week. Email the pictures to brian@crossfitintegrity.com. Have fun with it and show your friends what CrossFit is all about WHILE dressed up!!
Power Clean
3-2-1-1-1-1-1
Post loads time to comments
There will be an additional “after-strength” WOD posted on the whiteboard as well
135,155,165,175,185F,175,180
then…
Tabata ring pushups, GHD situps, BJ’s last round 8,9,9 respectively
Crossfit Integrity, Charleston SC
135,155,165,170,175,185F,180F
then…
12 min Tabata situps, box jumps, air squats, Knees to Elbows
Crossfit Integrity, Charleston SC
185-195-205-215-220(Fx3)
Then tabata: handstand hold, pullups, airsquats, KTE’s
Crossfit Integrity, Charleston, SC
65-85-105-115-120F-120F115
tabata:wallballs,planks,handstand hold
Crossfit Integrity, Charleston, SC
63-73-83-93-98F-98F-98F. This was a PR for me! Woo Hoo with a happy jump!!
Crossfit Integrity, Charleston, SC
175-190-205(f)-200-205(f)-205(f)-200(f)
Tough one today..
Crossfit Integrity, Charleston, SC
75-85-95-100-105F-105F-100F
Tabata: woodchoppers w/ 15 lb. weights & flutter
Nice work and great showing by everyone on the ever-so-important strength days… Congrats to all the PR’s!!
195-245(1)-255(PR)-265(PR)-275F-270F-245(2)-245(2)
Crossfit Integrity, Charleston, SC
Day 3 of Paleo. Increased my clean PR from last week by 20lbs! Only going up from here!
185-225-245-255(f)-255(PR)-265(PR)
95-115-125-135-145-150(f)-150
then…
12 minutes ambmat? sit-ups, bicycle kicks, plank
Nice job to all. 135-145-155-165F-160PR-165PR.. Had to stop one rep early.
95-105-110-115f-115-120PR
I was having trouble getting up 115, but was able to tweak my form, which made it much easier. 120 went up, but was very sloppy. Worked on form on 95 after the workout-bringing bar closer to the body, and trying to get under it more.
155-175-185-195F-185-195F-190
185PR-195F-185-185F-190F-185F-185F
12 min tabata: handstands, pullups, airsquats, knees to elbows
Crossfit Integrity, Charleston, SC