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Friday, April 27, 2018

2018 April 26
by bk

For time:
Row 1000m
30 pushups
40 abmat situps
50 box jump overs (24in/20in)
40 abmat situps
30 pushups
Row 1000m

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, April 26, 2018

2018 April 25
by bk

Barbell Skill Work (hang snatch – from just above the knees)

EMOM 16 minutes…8 sets of… (each set starts every 2 minutes):
1 hang snatch pull (from just above the knees)
1 hang power snatch (from just above the knees)
1 overhead squat
1 hang squat snatch (from just above the knees)

-choose a light to moderate working weight
-may add weight between sets

then…

AMRAP in 10 minutes:
Airdyne, (30/24) calories (Buy-In)
…in the remaining time…
1 power clean (155lb/105lb)
2 toes-to-bar
2 power clean (155lb/105lb)
4 toes-to-bar
3 power clean (155lb/105lb)
6 toes-to-bar
….etc….
-power clean goes up by 1 rep each round
-toes-to-bar goes up by 2 reps each round

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, April 25, 2018

2018 April 24
by bk

Clean & Jerk (power clean + push jerk), 6-7 sets of 5 reps
-touch and go
-work up to a moderate 5-rep

then….

For time: (time cap: 14 minutes)
Run 400m
25 thrusters (95lb/65lb)
25 pullups
Run 400m
25 pullups
25 thrusters (95lb/65lb)

Core Development:
4 sets:
20 flutter kick (2-count)
15 hollow body rock

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, April 24, 2018

2018 April 23
by bk

Deadlift, 5 sets of 5
-go by feel, moderate to moderately heavy

then….

AMRAP in 13 minutes:
Row 500m + Run 400m (buy in)
..in the remaining time…
25 double-unders
3 burpees
25 double-unders
6 burpees
25 double-unders
9 burpees
25 double-unders
12 burpees
…etc…
-burpees stay at 25 reps
-double-unders go up by 3 reps each round

Core Development:
deadbug, 3 sets of 20 (10 each side)
hollow body rock, 3 sets of 20

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Monday, April 23, 2018

2018 April 22
by bk

drop snatch, 4 sets of 4
-light weight (barbell) for all sets

5 sets:
3 snatch balance
1 overhead squat
-work up to a moderate to moderately heavy weight

strict weighted pullups, 6 sets of 2
-work up to a moderate to moderately heavy weight

then….

AMRAP in 8 minutes:
16 alternating dumbbell snatch (45lb/25lb)
8 one-arm dumbbell thrusters (45lb/25lb)
8 other-arm dumbbell thrusters (45lb/25lb)

Core Development:
3-4 sets:
10 v-ups
15 tuck crunch
20 arch body rock

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, April 21, 2018

2018 April 20
by bk

Today’s Schedule:
8:00am – Skill (bar muscle-up)
9:00am – Group Class
9:30am to 11:00am – Open Gym

AMRAP in 20 minutes: (teams of two)
30 thrusters (95lb/65lb)
30 bar facing burpees
Row or Airdyne, 30 calories (alternate rounds)

-teams of two
-one person working at a time
-alternate every 10 reps
-Run 400m (together) at 0:00 and 10:00
-continue where left off after the run

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, April 20, 2018

2018 April 19
by bk

For time: (teams of two, one person working at a time)
50-40-30-20-10 reps of…
wallball (20lb/14lb)
alternating dumbbell snatch (50lb/35lb)
double-unders

…right into…

Row 800m
21 squat clean (155lb/105lb)
Row 800m
15 squat clean (155lb/105lb)
Row 800m
9 squat clean (155lb/105lb)

…right into…

50 burpee box jump overs (24in/20in)

Time Cap: 30 minutes

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Thursday, April 19, 2018

2018 April 18
by bk

drop snatch, 4 sets of 4
-light weight (barbell/pvc)

snatch balance, 5 sets of 3
-light to moderate weight

snatch grip push press, 4 sets of 4
-work up to a moderate

then….

For time:
Row 500m
50 jump squats

Core Development:
3 sets: (each side)
10 side plank rotations
side plank hold, 20 seconds

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, April 18, 2018

2018 April 17
by bk

For time: (teams of two, one person working at a time on the reps)
Run 400m (together)
100 pullups
Run 400m (together)
120 pushups
Run 400m (together)
140 abmat situps
Run 400m (together)
160 airsquats

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, April 17, 2018

2018 April 16
by bk

Congratulations on our team for earning 2nd place at the Appalachian Games in Asheville, NC this past weekend! Job well done!

3 sets:
10 floor press (work up to heavier than last week)
10 supinated barbell low row (pause 2 seconds at the top)

3 sets:
5 weighted pullups (light to moderate)
10 banded face pulls
15 banded tricep pushdowns

then….

For time:
Row 40 calories
80 dumbbell shoulder-to-overhead (45lb/25lb)
*5 burpee penalty each time the dumbbells are put down to rest (either on the shoulders, held at the hips or on the floor)

Core Development:
25 tuck crunch
hollow body hold, 3 sets of 25 seconds
25 tuck crunch

Post loads and time to comments

CrossFit Integrity, Charleston, SC