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Wednesday, April 23, 2014

2014 April 23
by bk

CA

For time: (in teams of two, with one person working at a time)
200 double-unders
150 wallball (20lb/14lb)
100 power snatch (75lb/55lb)
-may drop barbell from thighs

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CrossFit Integrity, Charleston, SC

Tuesday, April 22, 2014

2014 April 22
by bk

MP

Shoulder Press, 5-5-5-5-5 reps

then….

AMRAP in 7 minutes:
7 hang squat clean thrusters (95lb/65lb)
11 box jumps (24in/20in)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, April 21, 2014

2014 April 21
by bk

CFIFLIER

“Angie”

For time:
100 pullups
100 pushups
100 situps (abmat)
100 air squats

Push throughout this benchmark WOD. The four movements are to be done in order with continuing to the next exercise after 100 reps are completed. Remember the proper form and the standards for each of these movements.

Compare to 1/11/13

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CrossFit Integrity, Charleston, SC

Friday, April 18, 2014

2014 April 17
by bk

4pm

Clean, 2-2-2-2-2-2-2 reps

Romanian Deadlift, 10-10-10 reps

Core Development:
75 abmat situps

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, April 17, 2014

2014 April 17
by bk

CS

For time:
Run 800m
22 toes-to-bar
25 pushups
30 air squats
31 pullups
38 burpees
39 slamball (30lb/20lb)
Run 800m

Compare to 7/31/13

Core Development:
Hollow Body Hold, 3 sets of 25 seconds
Arch Body Hold, 3 sets of 25 seconds

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CrossFit Integrity, Charleston, SC

Wednesday, April 16, 2014

2014 April 16
by bk

Ruby

Overhead Squat, take 15-20 minutes to work up to a heavy single/1-rep max
Overhead Squat, 2 sets of 2 at 80%

then….

AMRAP in 7 minutes: (in teams of 2, alternating rounds)
10 thrusters, using slamball (30lb/20lb)
1 slamball traverse (30lb/20lb) down, 24ft
1 slamball traverse (30lb/20lb) back, 24ft

Core Development:
Weighted Plank Hold, 4 minute (cumulative)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, April 15, 2014

2014 April 15
by bk

For time: (teams of two, one person working at a time)
100 kettlebell swings (53lb/35lb)
100 pushups
100 dumbbell snatch (45lb/25lb)
100 abmat situps
100  burpee-over-the-box (24in/20in)

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CrossFit Integrity, Charleston, SC

Monday, April 14, 2014

2014 April 14
by bk

CA1

Front Squat 3-3-3-3-3
Box Jumps 2-1-2-1-2-1-2

1 set is:
-3 Front Squat, Rest less than 30 seconds, then….
-2 or 1 Box Jumps, then….
-rest 2-3 minutes (2 = confident/1 = increase difficulty)

then….

For 8 minutes:
Run 400m
Max reps in remaining time:
3-6-9-12-15-etc….
power clean (135lb/95lb)
chest-to-bar pullups

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CrossFit Integrity, Charleston, SC

Friday, April 11, 2014

2014 April 11
by bk

The gym will be closed this Saturday (tomorrow), April 12th for the Catalyst Athletics Lifting Certification Course.  There will be no Introduction Class and Open Gym.  Group Classes will resume Monday, April 14th.

CA


Back Squat, take 25 minutes to work up to a heavy triple

then….

For time:
40 pushups
40 front squat (135lb/95lb)
Run 400m

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, April 10, 2014

2014 April 9
by bk

CATALYSTSEMINAR

Push Jerk, 2-2-2-2-1-1-1 reps

then….

4 rounds for time:
10 burpee-over-the-box (24in/20in)
10 slamball (40lb/30lb)

Post loads and time to comments

CrossFit Integrity, Charleston, SC