Skip to content

Friday, November 28, 2014

2014 November 27
by bk

Group Class Schedule for Thanksgiving Week are as follows:
Friday – 10:30am, 4:30pm (No 6:00am, 5:00pm and 6:00pm Group Class)
Saturday – Normal Hours

CG

Back Squat
-2 sets of 4, using 75% of your 1-rep max
-3 sets of 2 using 85% of your 1-rep max

then….

For time:
airdyne (45 calories)
45 air squats
Run 800m
25 GHD hip extensions
25 GHD situps (sub abmat situps)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, November 27, 2014

2014 November 26
by bk

HAPPY THANKSGIVING!  Have a fun, safe and enjoyable day/weekend with family and friends!

Group Class Schedule for Thanksgiving Week are as follows:
Thursday – 9:30am Only

Friday – 10:30am, 4:30pm (No 6:00am, 5:00pm and 6:00pm Group Class)
Saturday – Normal Hours

 

For time: (in teams of 4)
Run 470m  – two teammates
Run 470m — other two teammates

100 toes-to-bar – all teammates
teammates A & B — 235ft double-barbell farmers carry / teammates C & D — 60 burpees
teammates A & B — 60 burpees / teammates C & D — 235ft double-barbell farmers carry
120 kettlebell sumo-deadlift high pull (70lb/53lb) – all teammates
teammates A & B — 235ft double-barbell farmers carry / teammates C & D — 70 burpees
teammates A & B — 70 burpees / teammates C & D — 235ft double-barbell farmers carry
100 pullups — all teammates
teammates A & B — 235ft double-barbell farmers carry / teammates C & D — 80 burpees
teammates A & B — 80 burpees / teammates C & D — 235ft double-barbell farmers carry
120 box jumps (24in/20in)
Run 470m  – two teammates
Run 470m — other two teammates

-team name will reflect a Thanksgiving food item (i.e. Team Gravy Train)
-two teammates will run together on each run, the mix and match may be different on the first runs and last runs
-the farmers carry will be performed by two teammates while the burpees will be performed by the other two teammates and vise versa
-the two teammates working together on the double-barbell farmers carry will carry at the same time
-each team will use one 33lb bar and one 45lb bar for the farmers carry
-for all other movements, one person working at a time
-have fun

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, November 27, 2014

2014 November 26
by bk

Group Class Schedule for Thanksgiving Week is as follows:
Wednesday – 6:00am, 10:30am, 4:00pm and 5:30pm (No 6:00pm Group Class, No 7:00pm Weightlifting Class)
Thursday – 9:30am Only
Friday – 10:30am and 4:30pm (No 6:00am, 5:00pm and 6:00pm Group Classes)
Saturday – Normal Hours

fb

AMRAP in 10 minutes:
1-2-3-4-5-6-etc….
clean and jerk (185lb/125lb)
muscle-ups

Core Development:
30 GHD hip extensions
40 arch body rock
50 weighted abmat situps

Post reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, November 26, 2014

2014 November 25
by bk

Group Class Schedule for Thanksgiving Week is as follows:
Tuesday – Normal Classes
Wednesday – 6:00am, 10:30am, 4:00pm and 5:30pm (No 6:00pm Group Class, No 7:00pm Weightlifting Class)
Thursday – 9:30am Only
Friday – 10:30am and 4:30pm (No 6:00am, 5:00pm and 6:00pm Group Classes)
Saturday – Normal Hours

AC

Front Squat, take 20 minutes to work up to a heavy double, then….
….1 set of 2 reps at 90% of the heavy double

Shoulder Press, 3-3-3-3-3 reps (using 75-83% of your 1-rep max for all working sets)

Core Development:
50 hollow body rock
plank hold, 4 sets of 45 seconds
-rest 45 seconds between sets

Post loads to comments

CrossFit Integrity, Charleston, SC

Monday, November 24, 2014

2014 November 23
by bk

Group Class Schedule for Thanksgiving Week is as follows:
Monday – Normal Classes
Tuesday – Normal Classes
Wednesday – 6:00am, 10:30am, 4:00pm and 5:30pm (No 6:00pm Group Class, No 7:00pm Weightlifting Class)
Thursday – 9:30am Only
Friday – 10:30am and 4:30pm (No 6:00am, 5:00pm and 6:00pm Group Classes)
Saturday – Normal Hours

555

4 sets of:
10 ring dips
15 pushups
-rest 60-90 seconds between rounds

then….

4 rounds for time:
50 double-unders
15 power snatch (75lb/53lb)
9 chest-to-bar pullups

*drop bar from thighs

Post time to comments

CrossFit Integrity, Charleston, SC

Sunday, November 23, 2014

2014 November 22
by bk

Group Class Schedule for Thanksgiving Week is as follows:
Monday – Normal Classes
Tuesday – Normal Classes
Wednesday – 6:00am, 10:30am, 4:00pm and 5:30pm (No 6:00pm Group Class, No 7:00pm Weightlifting Class)
Thursday – 9:30am Only
Friday – 10:30am and 4:30pm (No 6:00am, 5:00pm and 6:00pm Group Classes)
Saturday – Normal Hours

CrossFit Integrity, Charleston, SC

Friday, November 21, 2014

2014 November 20
by bk

A3

For time:
100 double-unders
3 muscle-ups
75 double-unders
6 muscle-ups
50 double-unders
9 muscle-ups
25 double-unders
12 muscle-ups

*time cap: 22 minutes

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, November 20, 2014

2014 November 19
by bk

M8

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

then….

For time:
30 wallball (20lb/14lb)
30 clean and jerk (135lb/95lb)
30 wallball (20lb/14lb)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, November 19, 2014

2014 November 19
by bk

RC5

Shoulder Press, 4-4-4-4-4 reps (using 70-75% of your 1-rep max for all working sets)

Good Mornings, 7-7-7-7 reps (light to moderate load for all working sets)

then….

12 minute alternating tabata:
pushups
abmat situps
flutter kicks

Post loads to comments

CrossFit Integrity, Charleston, SC

Tuesday, November 18, 2014

2014 November 18
by bk

Skill: Rope Climb

AMRAP in 18 minutes:
3 rope climbs (15ft)
6 toes-to-bar
9 kettlebell swings (53lb/35lb)
12 burpee box jumps (24in/20in)
15 back squat (115lb/80lb)

*modify as needed

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC