Holiday Party!

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.

 
12 11 12
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17 thoughts on “12 11 12

  • 12 10 2012 at 9:28 pm
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    First thoughts after seeing this WOD: “_________”

    • 12 10 2012 at 10:21 pm
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      “You don’t need two functioning ankles for bench, dips, or hspu!”

      • 12 10 2012 at 11:04 pm
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        true true…M1, sub T2B for snatches and handstand walking for the row.

        • 12 10 2012 at 11:05 pm
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          one of those is a joke. sorta.

      • 12 11 2012 at 2:14 pm
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        Ditto what Phil said…
        And yay Kris!!!

    • 12 11 2012 at 2:34 pm
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      “can you repeat the part of the stuff where you said all about the things?”

  • 12 10 2012 at 10:23 pm
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    Yay more snatching! ..(first time that’s ever happened!)

  • 12 11 2012 at 11:14 am
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    “Maybe one round, and definitely not rx…”

    congrats to kris too!

  • 12 11 2012 at 7:21 pm
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    Congrats Kris!

    0+25m w/40lb

  • 12 11 2012 at 8:11 pm
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    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!

  • 12 11 2012 at 8:20 pm
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    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.

    • 12 11 2012 at 8:21 pm
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      was a bit nervous about going with perscribed weight on this before starting, but really glad I did.

      • 12 11 2012 at 8:21 pm
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        *prescribed

        • 12 11 2012 at 8:29 pm
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          uhhhhhhhhhhhhh….

          here they come Phil.

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