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Thursday, January 17, 2018

2019 January 16
by bk

Take 20 minutes to practice one or two of the following skills: (keep progressions and practice to 10-15 minutes)
-handstand holds/pushups
-double-unders
-pullups (kipping/butterfly)
-rope climbs

3 rounds for time: (time cap, 15 minutes)
Row 500m
24 dumbbell box step ups (35lb – 24in, 25lb – 20in), alternating leading leg (12 each side)

Post accomplishments to comments

CrossFit Integrity, Charleston, SC

Wednesday, January 16, 2019

2019 January 15
by bk


Bench Press
-1 set of 10 at 60% of your 1-rep max
-1 set of 8 at 65%
-3 sets of 6 at 70%

Strict Weighted Pullups
-2 sets of 4 at 45% of 1-rep max
-2 sets of 3 at 55%

then….

For time:
100 slamballs (30lb/20lb)
plank hold (accumulate 2 minutes)
100 abmat situps

Mobility:
childs pose, 90 seconds
sphinx pose, 1 minute
banded bow and arrow, 1 minute (each side)

CrossFit Integrity, Charleston, SC

Tuesday, January 15, 2019

2019 January 14
by bk

Back Squat, 20 reps at 40# less than your 5-rep max

then….

AMRAP in 9 minutes:
30 double-unders
12 pushups
2 bar muscle-ups (or 4 chest-to-bar pullups/pullups)

Mobility:
couch stretch, 90 seconds (each side)
pigeon stretch, 2 minutes (each side)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, January 14, 2019

2019 January 12
by bk

“Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a “fight gone bad” when asked how it compared to a real fight.”

-from http://athletics.wikia.com/wiki/Fight_Gone_Bad

“Fight Gone Bad”

Three rounds of:
wallball (20lb/14lb) – reps
sumo deadlift high-pull (75lb/55lb) – reps
box jump (20in) – reps
push press (75lb/55lb) – reps
row – calories

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments

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CrossFit Integrity, Charleston, SC

Saturday, January 12, 2018

2019 January 12
by bk

Today’s Schedule:
9:00am – Group Class
9:30am to 11:00am – Open Gym

5 rounds for total reps: (teams of 3, follow the leader)
station 1: Row (calories)
station 2: Bike (calories)
station 3: burpees
station 4: rest

-begin to work at the start of each minute
-50 seconds at each station
-10 second transition to the next movement

Post team name and total reps to comments

CrossFit Integrity, Charleston, SC

Friday, January 11, 2018

2019 January 10
by bk

5-6 sets:
3 push jerk
1 split jerk
-using moderately to moderately heavy weight

AMRAP in 13 minutes:
25 double-unders (at the start of each round)
2-4-6-8-10-12-etc
dumbbell deadlift (45lb/25lb)
dumbbell front rack alternating lunge (45lb/25lb)
pullups

Core Development:
3 sets:
plank hold, 40 seconds
20 bird dog (10 each side)

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Thursday, January 10, 2019

2019 January 9
by bk


Back Squat, 20 reps at 45# less than your 5-rep max

then….

For time:
Airdyne, 30 calories
50 abmat situps
30 toes-to-bar

Mobility:
sphinx pose, 90 seconds
banded couch stretch, 90 seconds (each side)
pigeon stretch, 90 seconds (each side)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, January 9, 2019

2019 January 8
by bk

For time: (time cap, 20 minutes)
Run 400m
15 burpees
15 power snatch (95lb/65lb)
Run 400m
15 burpees
12 power snatch (125lb/85lb)
Run 400m
15 burpees
9 power snatch (155lb/105lb)
Run 400m
15 burpees
6 power snatch (185lb/125lb)

Core Development:
6 minute alternating Tabata: (4 sets)
side plank hold, one side
side plank hold, other side
plank hold

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, January 8, 2019

2019 January 8
by bk

Bench Press, take 15 minutes to find a 1-rep max
Strict Weighted Pullup, take 10 minutes to find a 1-rep max (or pullup accessory)

then….

For time: (time cap, 9 minutes)
50 double-unders
1 bar muscle up
40 double-unders
2 bar muscle-up
30 double-unders
3 bar muscle-ups
20 double-unders
4 bar muscle-ups
10 double-unders
5 bar muscle-ups

-sub C2B pullups/pullups for BMU

Core Development:
3 sets:
arch body hold, 20 seconds
15 tuck crunch

Post loads and time to commnents

CrossFit Integrity, Charleston, SC

Monday, January 7, 2019

2019 January 6
by bk

Back Squat, 20 reps at 50# less than your 5-rep max

then….

AMRAP in 8 minutes:
6 power clean (115lb/80lb)
4 alternating front rack lunges (115lb/80lb)… 2 each leg
6 shoulder-to-overhead (115lb/80lb)

Mobility:
pigeon stretch, 2 minutes (each side)
banded samson stretch, 90 seconds (each side)
couch stretch, 90 seconds (each leg)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC