Skip to content

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

Monday, April 16, 2018

2018 April 15
by bk

Barbell Skill Work (segment snatch)

EMOM 16 minutes…8 sets of… (each set starts every 2 minutes):
1 snatch grip deadlift (to knees)
1 hang snatch high pull (from knees)
1 hang snatch (from knees)
1 snatch (from floor)
1 overhead squat
-choose a light to moderate working weight
-may add weight between sets

then…

AMRAP in 9 minutes:
Run 400m (buy-in)
20 abmat situps
15 wallball (20lb/14lb)
10 ring dips (box dips or pushups)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, April 14, 2018

2018 April 13
by bk

Today’s Schedule:
8:00am – Weightlifting (full clean, 3rd pull focus + dead stop front squat)
9:00am – Group Class
9:30am to 11:00am – Open Gym

For time: (teams of two, alternating rounds)

10 rounds for time:
5 wallball
3 lateral burpee over barbell
1 power clean (135lb/95lb)

-right into….

12 rounds of:
5 pullups
10 pushups

-right into….

10 rounds for time:
5 wallball
3 lateral burpee over barbell
1 power clean (165lb/110lb)

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Friday, April 13, 2018

2018 April 13
by bk

3 sets:
10 Bulgarian split squat (each leg)
-rest 30 after each leg
10 L-seated dumbbell shoulder press
-rest 1 minute
side plank hold, 45 seconds (each side)
-rest 15 seconds between sides
-rest 90 seconds between sets

then….

“Friday The 13th” Team WOD

AMRAP in 13 minutes: (teams of two, alternating movements)
13 double-unders (or single-unders)
13 air squats
13 abmat situps

-both team members run 400m together at 0:13 and 6:13
-after the run at 6:00, continue where left off on the AMRAP
-at 4:13 and 10:13, both team members complete 13 synchronized burpees
-after the 13 burpees, continue where left off on the AMRAP

Post loads, team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC