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Wednesday, February 22, 2017

2017 February 21
by bk

6:00pm Skills Workshop Movement – handstand pushups (progressions and drills)


Part A (time cap: 5 minutes)

For time:
50 chest-to-bar pullups
-done in sets of 5
-rest as needed between sets

Other options:
40 c2b or pullups, done in sets of 4
30 c2b or pullups, done in sets of 3
20 c2b or pullups, done in sets of 2

then….

Part B

**Practicing quick weight change-outs while breathing heavy**

6 sets of:
2 minutes on, 2 minutes off

Minute 1:  max calorie row or airdyne in 50 seconds….10 second transition to barbell station
Minute 2: For time:
perform weight change-out (clips MUST be used)
3 deadlifts
-not to exceed 3 deadlifts per set
-keep track of time it takes to complete deadlifts after the weight change-out and transitioning off of machine

Rest 2 minutes between sets

Sets 1, 2 and 3…. max calorie row in 1 minute
Sets 4, 5 and 6….  max calorie airdyne in 1 minute

Begin with 95lb/65lb on bar
set 1: 125lb/85lb (men add 15’s….women add 10’s)
set 2: 155lb/105lb (men add 15’s….women add 10’s)
set 3: 185lb/125lb (strip bar and add 45’s+25’s for men….  45’s for women)
set 4: 215lb/145lb (men add 15’s….women add 10’s)
set 5: 245lb/165lb (men add 15’s….women add 10’s)
set 6: 275lb/185lb (strip down to 45’…. men add 45’s and 25’s on top of 45’s….. women add 25’s and 5’s on top of 45’s)

Airdyne, max calories in 1 minute
-weight change out
-max rep deadlift in remaining time

Core Development:
4 sets:
10 tuck crunch
15 hollow body rock
20 flutter kicks (2-count)

Post time and reps/times to comments

CrossFit Integrity, Charleston, SC

Tuesday, February 21, 2017

2017 February 21
by bk

AMRAP in 4 minutes:
10 bar facing burpees
10 power clean (135lb/95lb)

-rest 3:30, then….

AMRAP in 3:30:
7 bar facing burpees
7 power clean (165lb/110lb)

-rest 3 minutes, then….

AMRAP in 3 minutes:
4 bar facing burpees
4 power clean (195lb/125lb)

-rest 6 minutes, then….

For time:
40 toes-t0-bar
40 overhead squats (135lb/95lb)

Core Development:
GHD hip extension, 3 sets of 20

Additional work (optional):

Gymnastics:
3 sets of:
strict HSPU, max reps in 25 seconds
-rest 10 seconds
kipping HSPU, max reps in 25 seconds
-rest 2 minutes between sets

Endurance:
4 sets:
Row 600m
Airdyne, 20 calories
-rest 3 minute between sets

Accessory:
1-arm dumbbell row, 3 sets of 10 (each arm)
low row (lat pulldown machine), 3 sets of 12
pulldown (crossover symmetry),
WT negative (crossover symmetry), 2 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side)

Post rounds/reps per AMRAP and time to comments

CrossFit Integrity, Charleston, SC

Monday, February 20, 2017

2017 February 19
by bk

The 2017 CrossFit Games Open begins this Thursday!

For those who need to register — the 2017 CrossFit Games Open registration page is live for you to register! Our CrossFit Integrity Team has been created. You will need to join the team after register. The more participation, the better! This will be fun! Get registered!

1. Community – this is for everyone (workouts will be completed at our gym during group class WOD times)
2. CrossFit Headquarters posts one workout per week for 5 weeks
3. The first workout will be posted on Thursday, February 23rd at 8pm
3. We as a gym will be doing this together
4. There are divisions for everybody
5. The workouts will be completed on Friday and/or Monday at our gym during group class WOD times
6. Register yourself as an individual – $20
7. Choose “CrossFit Integrity” as your affiliate
8. Join the “CrossFit Integrity” Team
8a. If you completed your registration, log in and join the team
9. Do this ASAP and tell others!
10. For more information, check out the rulebook

Part A

AMRAP in 8 minutes:
3 dumbbell thrusters (50lb/35lb)
3 bar muscle-ups
6 dumbbell thrusters (50lb/35lb)
3 bar muscle-ups
9 dumbbell thrusters (50lb/35lb)
3 bar muscle-ups
12 dumbbell thrusters (50lb/35lb)
3 bar muscle-ups
15 dumbbell thrusters (50lb/35lb)
3 bar muscle-ups
….etc….

-rest 6 minutes, then….

Part B

AMRAP in 8 minutes:
50 double-unders
20 alternating dumbbell snatch (50lb/35lb)

Core Development:
hollow body hold, 4 sets of 40 seconds
30 tuck crunch

Post reps and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, February 18, 2017

2017 February 17
by bk

Saturday at 9:30am!  Bring A Buddy day, Community Class at 9:30am…. get ready for some FUN! 

Invite your family/friends and share the workout with them!  Let them know they are welcome to bring a buddy or two as well!  This class is for our CFI community and the Charleston-wide community!  Fill the gym and have some FUN!  Please arrive at least 10-15 minutes early to this class if your schedule allows!
———————————————————————————————————————-

The first class for anyone new is FREE.  For non-CFI members who are returning community class athletes, we are offering this class for the following options: (please share with your friends)

A) Drop in — $10
 
B) 5 class punch card — $50
– buy 5 classes, get 1 class free (the 6th class)
– value of $8.33 per class
 
B) 10 class punch card — $90
– buy 10 classes, get 2 classes free (the 11th and 12th class)
– value of $7.50 per class

AMRAP in 18 minutes: (in teams of two, alternating movements)
12 abmat situps (partner 1)
12 Russian kettlebell swings (partner 2)
12 air squats (partner 1)
6 burpee jump to plate (partner 2)
Run 150m

-one person working at a time
-after partner 1 returns from the run, partner 2 will start with the abmat situps
-team name theme: anything fitness related

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, February 17, 2017

2017 February 17
by bk

CrossFit Games Open WOD 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlift (225lb/155lb)
55 wallball (20lb-10ft/14lb-9ft)
Row 55 calories
55 handstand pushups

Modified:
55 deadlift (135lb/95lb)
55 wallball (20lb-9ft/10lb-9ft)
Row 55 calories
55 hand-release pushups

Compare to 3/21/16
Compare to 3/18/16

Post reps to comments

CrossFit Integrity, Charleston, SC

Thursday, February 16, 2017

2017 February 15
by bk

AMRAP in 4 minutes:
5 pushups
7 box jumps (24in/20in)
9 wallballs (20lb/14lb)

rest 8 minutes, then….

Back Squat, 12 sets of 2 every 40 seconds (using 65% of 1RM)

rest 6 minutes, then….

AMRAP in 10 minutes:
5 strict pullups
20 kettlebell swings (53lb/35lb)
60 double-unders (substitute 60 singles)

Core Development:
3 sets of:
20 GHD situps
10 tuck crunch
20 hollow body rock

Additional Work: (Optional)

drop snatch, 4 sets of 5
heaving snatch balance, 4 sets of 3
snatch balance, 2 sets of 3, 3 sets of 2

5 sets of: (using 70%-80% of push jerk)
3 push jerk
1 split jerk

1-arm overhead dumbbell carry (50lb/35lb), 3 sets of 75 seconds (each arm)
-rest as needed

skin-the-cat, 4 sets of 2
front lever tuck (rings), 5 sets of 12 seconds
false grip holds (rings), 4 sets of 10 seconds

4 sets of:
6 strict ring dips
ring support hold (top), max

Post rounds/reps and loads to comments

CrossFit Integrity, Charleston, SC

Wednesday, February 15, 2017

2017 February 14
by bk

6:00pm Skills Workshop Movement – Bar Muscle-Ups (progressions and drills)

3 sets of:
Airdyne, 2 minutes (calories)
-rest 1 minute
Row, 2 minutes (calories)
-rest 1 minute
snatch, 2 minutes (reps)

-rest 2 minutes between sets

snatch weights go up each set….
set 1: 115lb/80lb
set 2: 145lb/100lb
set 3: 175lb/120lb

rest 2 minutes, then….

max snatch, heavy single in 7 minutes

Score each movement for each set:
Example:
Set 1:
29 cal
22 cal
16 reps

Core Development:
side plank rotations, 3 sets of 10 (each side)
40 weighted abmat situps

Additional Work: (optional)

chest-to-bar chinups, 5 sets of5
shoulder taps (chest facing wall), 4 sets of 20 (10 each side)

4 sets of:
10 archer pushups (5 each side)
5 ring pushups
support hold (top of ring pushup), max time

shoot throughs, 3 sets of 8

Post calories/reps and loads to comments

CrossFit Integrity, Charleston, SC

Tuesday, February 14, 2017

2017 February 13
by bk

Happy Valentine’s Day!!

couplewod
1 set:
20 alternating dumbbell snatch (50lb/35lb)…. 10 each side

2-3 sets:
8 1-arm dumbbell overhead squat (50lb/35lb)
8 other arm
-rest as needed between movements and sets

2-3 sets:
10 alternating dumbbell squat snatch (50lb/35lb)…. 5 each side
-rest as needed between sets

4 rounds for time: (in teams of two, choose a Valentine!)
10 synchronized overhead squats (75lb/55lb)
15 synchronized bar facing burpees + additional jump over bar 2nd bar (also synchronized)
Run 400m (together)
-control barbell to ground
-coed teams — 2 barbells
-non coed teams — 2 barbells

team name theme:  Valentine’s Day

Core Development: (with your Valentine)
100 tuck crunch
100 hollow body rock
-done in sets of 10
-one person working at a time
50 each movement per person

Additional Work: (Optional)

work up to a heavy single of:
1 power clean
1 clean
then….1 set of 1 at 95%, 1 set of 1 at 90%

split jerk, 2 sets of 3 at 70%, 2 sets of 2 at 75%, 2 sets of 1 at 80%

Endurance:
3 sets:
Row 750m
Airdyne, 25 calories
-rest 5 minute between sets

Gymnastics:
Ring Support Hold (top), 3 sets of 10-20 seconds
Ring Support Hold (bottom), 3 sets of 10-20 seconds

Accessory:
frog kicks, 4 sets of 7 (3 second pause)
donkey kicks, 3 sets of 15
high row (using rope, cable crossover machine), 4 sets of 10
pulldown (crossover symmetry),
WT negative (crossover symmetry), 2 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side)

Post loads, team name and time to comments

CrossFit Integrity, Charleston, SC

Monday, February 13, 2017

2017 February 13
by bk

The 2017 CrossFit Games Open begins one week from this Thursday!

For those who need to register — the 2017 CrossFit Games Open registration page is live for you to register! Our CrossFit Integrity Team has been created. You will need to join the team after register. The more participation, the better! This will be fun! Get registered!

1. Community – this is for everyone (workouts will be completed at our gym during group class WOD times)
2. CrossFit Headquarters posts one workout per week for 5 weeks
3. The first workout will be posted on Thursday, February 23rd at 8pm
3. We as a gym will be doing this together
4. There are divisions for everybody
5. The workouts will be completed on Friday and/or Monday at our gym during group class WOD times
6. Register yourself as an individual – $20
7. Choose “CrossFit Integrity” as your affiliate
8. Join the “CrossFit Integrity” Team
8a. If you completed your registration, log in and join the team
9. Do this ASAP and tell others!
10. For more information, check out the rulebook

AMRAP in 20 minutes:
Row 60 calories
50 toes-to-bar
40 dumbbell thrusters (50lb/35lb)
30 power clean (135lb/95lb)
20 muscle-ups

Core Development:
3 sets of:
hollow body hold, 20 seconds
20 arch body rock

Post total reps to comments

CrossFit Integrity, Charleston, SC

Saturday, February 10, 2017

2017 February 10
by bk

Saturday at 9:30am!  Bring A Buddy day, Community Class at 9:30am…. get ready for some FUN! 

Invite your family/friends and share the workout with them!  Let them know they are welcome to bring a buddy or two as well!  This class is for our CFI community and the Charleston-wide community!  Fill the gym and have some FUN!  Please arrive at least 10-15 minutes early to this class if your schedule allows!

———————————————————————————————————————-

The first class for anyone new is FREE.  For non-CFI members who are returning community class athletes, we are offering this class for the following options: (please share with your friends)

A) Drop in — $10
 
B) 5 class punch card — $50
– buy 5 classes, get 1 class free (the 6th class)
– value of $8.33 per class
 
B) 10 class punch card — $90
– buy 10 classes, get 2 classes free (the 11th and 12th class)
– value of $7.50 per class

4 rounds for time: (teams of 2, one person working at time)
30 pushups
40 front squat, using slamball/medball
Run 400m
30 slamball/medball
40 abmat situps

For the 400m runs:
-both athletes will run together
-one athlete will carry a slamball/medball
-may switch back and forth who carries ball

Post team names and time to comments

CrossFit Integrity, Charleston, SC

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