Compromised Integrity

Oct 7th, 2014

Category: CrossFit

Compromised Integrity

Sabrina

Sabrina

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You asked for it, you got it!  We are now carrying another fuel option for our athletes to aid in pre-post WOD nutrition! Custom Fit Meals has created a natural, gluten-free, paleo version of those junk and preservative filled protein bars. The Best Bar Ever is packed with 15g of protein and made from a nutritious mixture of nuts, dried fruit, oats, protein, honey, and molasses. These bars are made fresh from scratch each week, yielding a soft and chewy protein bar with a delicious nutty taste. Stop by the front desk to give it a try! $3.50 each- cash or charge it to your account!  Come to the desk and try a small sample today!

Strength
Every Minute on the Minute
1 Power Clean
1 Squat Clean
-Hands must remain on bar

WOD
One time through
1500m Row
40 Pull-ups
30 Overhead Squats (95,65)

Level 2 (75,55)
Level 1 (65,35), 1000m Row

Conditioning Class: WOD
5 Rounds
20 Calories on Airdyne
400m Sprint
Rest 2 minutes

Conditioning Class: Core
20 Single leg bridges – right side
20 Single leg bridges – left side
20 Jane fondas – right side
20 Jane fondas – left side
*Perform 10 hollow rocks after each movement

DISCUSSION 9 Comments

  1. Jule 10/09/2014 at 12:08 am

    EMOM: Worked up to 175#
    WOD: 14:50 Rx

  2. Joel 10/08/2014 at 1:58 am

    EMOM: Up to 135# but UGLY after being away from the box for a week.
    WOD: 14:47 65#

  3. Andrea 10/08/2014 at 1:24 am

    Wod: 9:45rx

  4. Trevor Crean 10/08/2014 at 1:19 am

    EMOM: 135
    Wod: 11:45 L2.
    Cleans felt really good today!

  5. jason barrow 10/08/2014 at 12:46 am

    Strength: ALL ROUNDS 185#
    WOD: 14:40 Rx

    Got the overhead squats in two sets of 15. Somewhat made up for my middling pullups.

  6. melstec 10/07/2014 at 2:55 pm

    Strength: 115#
    WOD: 13:14 rx

  7. Petra 10/07/2014 at 1:47 pm

    EMOM: 100#
    WOD: 14:11 rx. It seems like forever since I last did pull-ups!

  8. Frawls 10/07/2014 at 12:51 pm

    EMOM: progressed to 185# for last set. WOD: 13:11 Shoulder was feeling wonky so did the 1,500m Row with 30 Strict Pullups and 30 Front squat @ 115#.

  9. Brian M. Maser 10/07/2014 at 12:40 pm

    225# on the complex; 10:55 WOD.