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Wednesday, July 31, 2019 – CrossFit Spartina Taking Place of CrossFit Integrity – CrossFit Integrity Moving to Waco, TX

2019 July 30
by bk

Today (7/31/19) is officially the last day of CrossFit Integrity in Charleston, SC. Starting on 8/1/19, under new ownership, newly established, CrossFit Spartina will be taking over CrossFit Integrity’s location in Charleston. Starting on Thursday, 8/1/19, (after 10 years of serving the community of Charleston, SC) CrossFit Integrity will move to it’s new location in Waco, TX and be under and part of Integrity Strength & Conditioning, that was established in February 2019. This final workout will be a celebration workout for everyone in Charleston, SC AND everyone in Waco, TX! Let’s all have fun with it and….

CELEBRATE CrossFit Integrity!
CELEBRATE CrossFit Spartina!
CELEBRATE Charleston, SC!
CELEBRATE Integrity Strength & Conditioning!
CELEBRATE Waco, TX!
CELEBRATE all of the Coaches!! (at both locations)
CELEBRATE all of the Members!! (at both locations)
CELEBRATE each other!! (at both locations)
CELEBRATE HEALTH!!!
CELEBRATE FITNESS!!!
CELEBRATE COMMUNITY!!!

“CrossFit Integrity Celebration WOD”

For time: (teams of two)

Row 2009 meters

…right into…

10 rounds of: (alternating movements)
8 back rack alternating lunge (95/65)…(4 per leg)
1 bar muscle-up (chest-to-bar pullup / pullup)
9 shoulder-to-overhead (95/65)
10 box jump (24/20)
8 toes-to-bar
1 bar muscle-up (chest-to-bar pullup / pullup)
19 double-unders

…right into…

Row 2019 meters

-one person working at a time on the Rows
-alternating movements for the 10 rounds

For Round 1:
Team Member 1 completes the back rack alternating lunge
Team Member 2 completes the bar MU
Team Member 1 completes the S2O
Team Member 2 completes the box jump
Team Member 1 completes the T2B
Team Member 2 completes the bar MU
Team Member 1 completes the double-unders

For Round 2:
Team Member 2 completes the back rack alternating lunge
Team Member 1 completes the bar MU
Team Member 2 completes the S2O
Team Member 1 completes the box jump
Team Member 2 completes the T2B
Team Member 1 completes the bar MU
Team Member 2 completes the double-unders

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, July 30, 2019

2019 July 29
by bk

Deadlift, 9-6-3-3-3-6-9 reps

then…

AMRAP in 16 minutes:
Bike 20 calories
30 wallball (20/14)
20 hang clean (135/95)
30 lateral burpee over barbell

Core Development:
3 sets:
20 sloooowww bicycle (10 each side), pause 2 seconds elbow to knee
30 heel clicks

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, July 29, 2019

2019 July 28
by bk

Back Squat, heavy single (find a new 1-rep max)

then…

AMRAP in 10 minutes:
4 strict pullups
8 pushups
12 air squats

Core Development:
50 flutter kicks (25 each leg)
seated med ball twists, 3 sets of 30 (15 each side)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, July 27, 2019

2019 July 27
by bk

AMRAP in 24 minutes: (teams of two)
Row 72 calories (switch every 12 calories) + slamball bear hug hold
36 burpee over rower (switch every 6)
80 slamball (switch every 10) + plank hold
36 burpee over rower (switch every 6)

-for row, one person rows, other holds slamball in a bear hug (6 sets each person)
-for burpee over rower, one person performs burpees, other rests (3 sets each person)
-for slamball, one person works, other rests (4 sets each person)
-athlete chooses weight on slamball

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, July 26, 2019

2019 July 25
by bk

Hang Power Clean
3 sets of 3
5 sets of 2
-work up to a heavy double

then…

AMRAP in 15 minutes:
Bike 10 calories
15 shoulder press (75/55)
50 double-unders
12 weighted box step overs (45lb db, 24in box / 25lb db 20in box)
3 bar muscle-ups (sub pullups)

-for bar muscle-up, add 3 reps each round (3-6-9-12-etc)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, July 25, 2019

2019 July 24
by bk

Back Squat
1 set of 5 at 65% (of back squat 1RM)
1 set of 5 at 70%
1 set of 5 at 75%
1 set of 5 at 80%

then…

Front Squat
1 set of 5 at 65% (of front squat 1RM)
1 set of 4 at 75%
1 set of 4 at 80%
1 set of 4 at 85%

then…

In any order, complete the following:

A) 75 Russian kettlebell swings
-partition as needed
-athletes choice on weight

B) ski, bike or row 50 calories

C) glute kickbacks, 3 sets of 15 (each side)

D) 75 hollow body rock
-partition as needed

E) 75 arch body rock
-partition as needed

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

Post loads to comments

CrossFit Integrity, Charleston, SC

Wednesday, July 24, 2019

2019 July 23
by bk

Barbell Hip Drivers, 5 sets of 10
-pause 2 seconds at top of each rep

then….

Tempo Romanian Deadlift, 4 sets of 7
-3 second descent to bottom
-3 second pause at bottom
-speed on the way up
-1 second pause at the top (squeeze glutes)

then…

For time:
Bike 1.2/1.0 mile
35 abmat situps
21 toes-to-bar
Row 550m/475m
35 abmat situps
21 toes-to-bar

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, July 23, 2019

2019 July 22
by bk

Bench Press, 7 sets of 3
-using 80%-90% of heavy triple from last Friday

then…

3 sets:
1-arm dumbbell row, 12 reps (each arm)
12 PVC banded pulldown
12 floor angels

then…

AMRAP in 13 minutes:
30 double-unders
10 burpees

-run 400m at 0:00 and 6:30
-continue where left off on AMRAP after the run at 6:00

Core Development:
3 sets:
30 bicycle (15 each side)
30 crunches
30 heel taps

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, July 22, 2019

2019 July 21
by bk


5 sets:
2 front squat
…right into…
4 back squat

-using 85% of front squat 1RM for all working sets

then…

For time: (time cap, 12 minutes)
50 clean and jerk (135/95)
-perform 5 chest-to-bar pullups every minute, starting at 0:00

*modify to 30 or 40 clean and jerk and/or 3 or 4 pullups

Core Development:
3 sets:
hanging knee raise, 20 seconds
arch body hold, 20 seconds
hanging knee raise, 20 seconds
hollow body hold, 20 seconds
15 tuck crunch

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Saturday, July 20, 2019

2019 July 20
by bk

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

AMRAP in 25 minutes: (teams of two, one person working at a time)
Row 50 calories
50 box jump overs (24/20)
50 Russian kettlebell swings (70/53)
50 alternating lunges
Bike 50 calories
50 push press (75/45)
50 abmat situps
50 wallball (20/14)
50 burpees

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC