Congratulations to Kristen who competed this weekend at a CF competition at CrossFit Integrity in Charleston, SC. She and her partner placed 3rd overall! Great job Kris!
Alright ladies and gents! We’ve gotten a lot of questions lately regarding proper nutrition and how food plays a part in achieving your fitness goals and your general well being. If you wanted to learn more about proper nutrition and get your food dialed in, we’re preparing to kickoff a challenge in January. We’ll be holding a few seminars over the next few weeks to help everyone get prepared! Stay tuned and check the blog for details!
WOD 12 11 12
A1. Bench Press (5 @ 68%, 3@ 77%, ME@ 86%)
A2. No pullups today (Pullup Rest Day!)
B. 3 Rounds: ME Ring Dips (Choose: Band/BW/+20lbs) Rest 2 min between sets.
C. AMRAP 10 min:
30 Hang Squat Snatch (115/75)
20 HSPU
Row 500m
Post loads, times, and comments.
First thoughts after seeing this WOD: “_________”
“You don’t need two functioning ankles for bench, dips, or hspu!”
true true…M1, sub T2B for snatches and handstand walking for the row.
one of those is a joke. sorta.
“One round.”
Ditto what Phil said…
And yay Kris!!!
“can you repeat the part of the stuff where you said all about the things?”
lol’d
Yay more snatching! ..(first time that’s ever happened!)
“Maybe one round, and definitely not rx…”
congrats to kris too!
Congrats Kris!
0+25m w/40lb
A. 3 @107
B. ME BW ring dips 4,4,3
C. 34 reps 75lbs, abmat kipping HSPU’s. Should have grabbed the wrist protectors on this one…ouch!
A. 9@175
B. (+20lbs with lots of giggles) 10, 7, 5
C. 39 reps. Currently, doom is spelled H-S-P-U for me.
was a bit nervous about going with perscribed weight on this before starting, but really glad I did.
*prescribed
Yer typin all southern
uhhhhhhhhhhhhh….
here they come Phil.