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Saturday, September 24, 2016

2016 September 24
by bk

Today is Coach Mishelle’s last day at the gym.  Many, many thanks to her for all of her help, support and coaching throughout the past 3.5 years!  She will be greatly missed, but will be back to visit…..  For today…come do a WOD with her at 10:00am!

mllee

“Mishelle’s Going Away WOD”

For time:
12 push press (45lb/25lb)
10 burpees
1 rope climb (15ft)
12 push press (45lb/25lb)
15 burpees
2 rope climbs (15ft)
12 push press (45lb/25lb)
20 burpees
3 rope climbs (15ft)
12 push press (45lb/25lb)
25 burpees
4 rope climbs (15ft)
12 push press (45lb/25lb)
30 burpees
5 rope climb (15ft)

Post time to comments

CrossFit Integrity, Charleston, SC

Friday, September 23, 2016

2016 September 23
by bk

WOD 3 - Teams

ring support hold (top), 3 sets of 10-20 seconds
ring support hold (top), 3 sets of 10-20 seconds

For time:
Row 750m (buy-in)
5 rounds of:
Run 200m
12 chest-to-bar pullups
18 pushups
24 air squats

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, September 22, 2016

2016 September 21
by bk

For time:
15 back squat (215/145)
Run 400m
15 back squat (215/145)

-rest, then at 10:00….

AMRAP in 7 minutes:
25 abmat situps
10 deadlift (215lb/145lb)

-rest 5 minutes, then….

For time:
30 thrusters (115lb/80lb)
30 shoulder-to-overhead (115lb/80lb)

Core Development:
plank hold, 4-5 sets of 45 seconds

Additional Work (Optional):

muscle clean, work up to a heavy triple
clean pull, 5 sets of 3

Conditioning:
Row 3000m

Accessory:
WT negative (crossover symmetry), 3 sets of 6
archer (crossover symmetry), 2 sets of 20 (10 each side)
butterflies, 4 sets of 15
one-arm dumbbell row, 4 set of 10 (each arm)
dumbbell overhead tricep extension,  3 sets of 8
tricep pushdown (cable crossover machine), 3 sets of 12

Post times and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, September 21, 2016

2016 September 20
by bk

7:00pm Weightlifting Class Movement – Snatch

For time:
45 clean and jerk (135lb/95lb)
run (to water and back)

-during the C&J, perform 5 chest-to-bar pullups every minute
-the workout starts with 5 chest-to-bar pullups

then….

Mobilize

Post time to comments

CrossFit Integrity, Charleston, SC

 

Tuesday, September 20, 2016

2016 September 20
by bk

Back Squat
-1 set of 10 at 60%
-1 set of 10 at 65%
-1 set of 8 at 70%
-1 set of 6 at 75%
-1 set of 4 at 80%

then….

AMRAP in 8 minutes:
Airdyne, 35 calories (buy-in)
handstand walk, 48ft
20 kettlebell swings (53lb/35lb)

-substitute 1-arm overhead carry for hs walk, 48ft each arm

Core Development:
3sets of:
20 tuck crunches
25 abmat situps

Additional Work (Optional):

Endurance:
Row 800m x 4
-rest 2:30 between sets

Accessory:
hip drivers, 3 sets of 8 (pause 3 seconds)
glute kick backs, 4 sets of 15 (each leg)
W’s, 3 sets of 20
butterflies, 4 sets of 12
skull crushers, 4 sets of 10
cable tricep kick backs, 3 sets of 12 (each arm)
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
WY negative (crossover symmetry), 2 sets of 6
farmer carry, 3 sets of 75 seconds (each arm)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, September 19, 2016

2016 September 18
by bk

21 minute EMOM:
1st minute — 1-4 muscle-ups (not to exceed 5 reps)
2nd minute — 30-40 double-unders
3rd minute — 10 burpees (as fast as possible)

*modify as needed

-rest 5 minutes, then….

For time:
Run 1410 meters (3 laps around all buildings)

Core Development:
50 hollow body rock
50 arch body rock

Additional work (optional):

Endurance:
3 sets:
Row 750m
Airdyne, 25 calories
-rest 5 minute between sets

Gymnastics:
Ring Support Hold (top), 3 sets of 10-20 seconds
Ring Support Hold (bottom), 3 sets of 10-20 seconds

Accessory:
frog kicks, 4 sets of 7 (3 second pause)
donkey kicks, 3 sets of 15
high row (using rope, cable crossover machine), 4 sets of 10
pulldown (crossover symmetry),
WT negative (crossover symmetry), 2 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side)

Post accomplishments and time to comments

CrossFit Integrity, Charleston, SC

Friday, September 16, 2016

2016 September 16
by bk

For time:
100 wallball (20lb/14lb)
100 alternating dumbbell snatch (65lb/45lb)

-modify reps/weight as needed

Core Development:
75 partner abmat situps med ball throw (75 each)

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, September 15, 2016

2016 September 14
by bk

WOD 2 - Individuals and Teams

Push Press, 3-3-3-3-3 reps

then….

AMRAP in 10 minutes:
10 shoulder press (75lb/55lb)
20 alternating overhead stationary lunges (75lb/55lb)
40 double-unders

-lower barbell to ground

Core Development:
5 sets of:
hollow body hold, 20 seconds
15 hollow body rock
10 tuck crunch

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, September 14, 2016

2016 September 14
by bk

7:00pm Weightlifting Class Movement – Split Jerk

IMG_7584
Overhead Squat, 7-7-7-7 reps (bar taken from the ground)

then….

4 rounds for time:
20 deadlift (185lb/125lb)
15 burpee box jump over (24in/20in)
10 toes-to-bar

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, September 13, 2016

2016 September 12
by bk

IMG_7359

For 10 minutes: (in teams of two, one person working at a time)
airdyne (calories)

-rest 5 minutes, then….

3 rounds for time: (individual)
Run 800m
30 Russian kettlebell swings (70lb/53lb)
30 abmat situps

Post team name, reps and time to comments

CrossFit Integrity, Charleston, SC

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