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Monday, July 16, 2018

2018 July 15
by bk


Bench Press
-3 sets of 1 rep at 90% of 1-rep max
-3 sets of 2-3 reps at 80% of 1-rep max
-3 sets of 5-7 reps at 70% of 1-rep max
-partner up and use a spotter

then….

One-Arm Dumbbell Row, 3 sets of 6-8 (each arm)
-moderately heavy to heavy for all sets

then….

AMRAP 10 minutes:
1 strict pullup
10 pushups
2 strict pullups
10 pushups
3 strict pullups
10 pushups
…etc…

-increase 1 strict pullup per round
-run 400m together at 4:00
-continue AMRAP left off after the run

Core Development:
3 sets:
10 v-ups
15 tuck crunch
hollow body hold, 20 seconds

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Saturday, July 14, 2018

2018 July 13
by bk

Today’s Schedule:
8:00am – Skills (double-unders)
9:00am – Group Class
9:30am to 11:00am – Open Gym

Sunday’s Schedule:
10:30am t0 12:30pm – Open Gym

“Saban””

8 rounds for time:
13 deadlift (185lb/125lb)
17 wallball (20lb/14lb)
Run 400m

Option…
-teams of two
-one person working at a time on the reps
-run 400m together

Post time to comments

CrossFit Integrity, Charleston, SC

Friday, July 13, 2018

2018 July 12
by bk


“Friday The 13th” Team WOD

For time: (Teams Of Two)

Buy-In: 13 bar muscle-ups or chest-to-bar pullups/pullups/pullup mod (one person working at a time, trade reps as needed)

13 rounds of: (alternating movements)
Row 13 calories
13 pushups
13 overhead squats (45lb/35lb)…or 15lb or PVC
13 mountain climbers (2-count)
13 abmat situps

Cash-Out: 13 bar muscle-ups or chest-to-bar pullups/pullups/pullup mod (one person working at a time, trade reps as needed)

-one person will do 7 rounds, 1 person will do 6 rounds

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Thursday, July 12, 2018

2018 July 11
by bk


Ring Support Hold (top), 3 sets of 10-20 seconds
Ring Support Hold (bottom), 3 sets of 10-20 seconds
-option…add weight, if desired

For time:
Run 400m
35 pullups
Run 400m
35 front squats (95lb/65lb)
Run 400m
35 sumo deadlift high pull (95lb/65lb)
Run 400m
35 burpees

Core Development:
deadbug, 3 sets of 10 (5 each side)
arch body hold, 3 sets of 20 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, July 11, 2018

2018 July 10
by bk

Warmup: Barbell Skill
-power snatch
-power clean and jerk

3 sets: (teams of two, with one person working at a time)

Set #1

At 0:00…For 4 minutes: (TM1 works, TM2 rests)
Airdyne 30/24 calories (buy-in)
ground to overhead (95lb/65lb), max reps in the remaining time

At 4:00…For 4 minutes: (TM2 works, TM1 rests)
Airdyne 30/24 calories (buy-in)
ground to overhead (95lb/65lb), max reps in the remaining time

Set #2

At 8:00…For 4 minutes: (TM1 works, TM2 rests)
Airdyne 27/21 calories (buy-in)
ground to overhead (145lb/95lb), max reps in the remaining time

At 12:00…For 4 minutes: (TM2 works, TM1 rests)
Airdyne 27/21 calories (buy-in)
ground to overhead (145lb/95lb), max reps in the remaining time

Set #3

At 16:00…For 4 minutes: (TM1 works, TM2 rests)
Airdyne 24/18 calories (buy-in)
ground to overhead (195lb/125lb), max reps in the remaining time

At 20:00…For 4 minutes: (TM2 works, TM1 rests)
Airdyne 24/18 calories (buy-in)
ground to overhead (195lb/125lb), max reps in the remaining time

Core Development:
50 hollow body rock
50 arch body rock

Post total rep for each team set and total overall team reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, July 10, 2018

2018 July 9
by bk


Bench Press, 5-3-2-1-1-1-1 reps
-work up to a heavy single (find a 1-rep max)
-partner up and use a spotter

then….

2 sets:
1-arm dumbbell shoulder press, 12 reps (each arm)
15 banded tricep pushdown

then….

“Helen”

3 rounds for time: (time cap, 15 minutes)
Run 400m
21 kettlebell swings (53lb/35lb)
12 pullups

Compare to 10/13/15

Core Development:
plank hold, 1 minute
30 bicycles (2-count)
plank hold, 1 minute
30 flutter kicks (4-count)
plank hold, 1 minute

CrossFit Integrity, Charleston, SC

Monday, July 9, 2018

2018 July 8
by bk


Alternating EMOM for 15 minutes: (5 sets each)
minute 1: 25-35 double-unders
minute 2: 8-12 toes-to-bar
minute 3: 2 squat clean (moderate to heavy, may add weight throughout)
*modify as needed

rest 3 minutes, then….

Front Squat, take 10 minutes to work up to a heavy triple

Core Development:
30 hollow body rock
30 arch body rock
30 tuck crunch

Post EMOM summary and loads to comments

CrossFit Integrity, Charleston, SC

Saturday, July 7, 2018

2018 July 7
by bk

Today’s Schedule:
8:00am – Skills/Weightlifting (pullups/chest-to-bar pullups, butterfly/kipping)
9:00am – Group Class
9:30am to 11:00am – Open Gym

Sunday’s Schedule:
10:30am t0 12:30pm – Open Gym

AMRAP in 25 minutes: (teams of two, one person working at a time)
Row 50 calories
50 lateral burpee over rower
Run 400m (together)

-team members split rower and burpees up as they wish
-team members run 400m together

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, July 6, 2018

2018 July 5
by bk


AMRAP in 24 minutes: (teams of two, alternating movements)
9 pushups
12 abmat situps
15 air squats

-airdyne 36 calories (as a team, one person working at a time) at 0:00, 8:00 and 16:00
-continue where left off on the AMRAP after the airdyne

Post team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, July 5, 2018

2018 July 4
by bk


Deadlift, 3-3-3-3-3-3 reps
-moderately heavy for all sets (78-90% of 1RM)
-option to go for a 3-rep max

then….

For time: (time cap, 14 minutes)
Airdyne, 50/40 calories
Run 400m
40 toes-to-bar
Run 400m
40 thrusters (75lb/55lb)

Post loads and time to comments

CrossFit Integrity, Charleston, SC