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Friday, March 6, 2015

2015 March 5
by bk

CrossFit Games Open WOD 14.2

View workout standards and scorecard HERE (Rx and Modified)

Compare to 3/10/14
Compare to 3/7/14

Post total reps to comments

CrossFit Integrity, Charleston, SC

Thursday, March 5, 2015

2015 March 5
by bk

We will be viewing the second workout (15.2) of the 2015 CrossFit Games Open at the gym this evening at 8:00pm! All are invited. We will be performing 15.2 on Friday and Monday.

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Take approximately 30 minutes to practice a skill or two:
-handstand holds/pushups
-double-unders
-pullups (kipping/butterfly)
-ring dips
-muscle-ups
-rope climbs
-etc

3 sets of:
Row 500m at 80%
-rest 1 minute between sets

Core Development:
8 minute alternating tabata
-abmat situps
-plank hold

Post accomplishments to comments

CrossFit Integrity, Charleston, SC

Wednesday, March 4, 2015

2015 March 3
by bk

7:00pm Lifting Class Movement:  Split Jerk

We will be viewing the second workout (15.2) of the 2015 CrossFit Games Open at the gym tomorrow evening at 8:00pm!  All are invited. We will be performing 15.2 on  Friday and Monday.

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Ring Support Hold (top), 4 sets of 10-15 seconds
Ring Support Hold (bottom) 4 sets of 10-15 seconds

For time:
Run 400m
25 burpees
25 chest-to-bar pullups
Run 800m
25 chest-to-bar pullups
25 burpees
Run 400m

Core Development:
30 GHD hip extensions
45 hollow body rock

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, March 3, 2015

2015 March 3
by bk

RV777

Back Squat
2 sets of 3, using 70% of your 1-rep max
3 sets of 3 using 78% of your 1-rep max
2 sets of 3 using 83% of your 1-rep max

then….

AMRAP in 8 minutes:
60 double-unders
20 wallball (20lb/14lb)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, March 2, 2015

2015 March 1
by bk

CrossFit Games Open WOD 15.1 and 15.1A

View workout standards HERE

WOD 15.1

AMRAP in 9 minutes:
15 toes-to-bar
10 deadlift (115lb/75lb)
5 snatch (115lb/75lb)

WOD 15.1A

clean and jerk, max load in 6 minutes (minutes 9-15)

Modified Version

WOD 15.1

AMRAP in 9 minutes:
15 hanging knee raises
10 deadlift (85lb/55lb)
5 ground-to-overhead (85lb/55lb)

WOD 15.1A

clean and jerk, max load in 6 minutes (minutes 9-15)

OR

Clean and Jerk, 2-2-2-2-2-2 reps

Front Squat, 3-3-3-3 reps

Core Development:
plank hold, 4 minutes (cumulative)

Post total reps and loads to comments

CrossFit Integrity, Charleston, SC

Friday, February 27, 2015

2015 February 26
by bk

Attention!…. Class times today are as follows:

6:00am
10:30am
3:00pm
4:00pm
5:00pm
6:00pm

CrossFit Games Open WOD 15.1 and 15.1A

View workout standards HERE

WOD 15.1

AMRAP in 9 minutes:
15 toes-to-bar
10 deadlift (115lb/75lb)
5 snatch (115lb/75lb)

WOD 15.1A

clean and jerk, max load in 6 minutes  (minutes 9-15)

Modified Version

WOD 15.1

AMRAP in 9 minutes:
15 hanging knee raises
10 deadlift (85lb/55lb)
5 ground-to-overhead (85lb/55lb)

WOD 15.1A

clean and jerk, max load in 6 minutes (minutes 9-15)

Post total reps and load to comments

CrossFit Integrity, Charleston, SC

Online Judges Course

2015 February 25
by bk

Attention!!!…. The 2015 CrossFit Games Open begins tonight!  Reminder to complete the Online Judges Course. It will help you be a more well rounded athletes, better your knowledge regarding movement standards and you will learn/know what the judges are expecting from you as an athlete/participant. You can use this useful knowledge after the Open as well. This is great knowledge to have in the mind bank. Also, you can help judge open workouts.

Take the Online Judges Course Here!

CrossFit Integrity, Charleston, SC

Thursday, February 26, 2015

2015 February 25
by bk

The 2015 CrossFit Games Open begins tonight! We will be viewing the first workout announcement at the gym this evening at 8:00pm! All are invited. We will be performing the Open workouts every Friday and Monday.

Register to participate in The 2015 CrossFit Games Open!

Take approximately 30 minutes to practice a skill or two:
-handstand holds/pushups
-double-unders
-pullups (kipping/butterfly)
-ring dips
-muscle-ups
-rope climbs
-etc

Recovery Row at 80%, 1200m (may row during skill session)

Core Development:
8 minute alternating tabata
-abmat situps
-flutter kicks

Post accomplishments to comments

CrossFit Integrity, Charleston, SC

Wednesday, February 25, 2015

2015 February 24
by bk

The 2015 CrossFit Games Open begins this Thursday! We will be viewing the first workout announcement at the gym on Thursday at 8:00pm! All are invited. We will be performing the Open workouts every Friday and Monday. Let the excitement begin!

Follow the steps below to REGISTER to participate in The 2015 CrossFit Games Open. Our “CrossFit Integrity Team” has been created. The more participation, the better! This will be fun!

Reason To Enter The Open, by CrossFit Lisbeth

1. Community – this is for everyone
2. We as a gym will be doing this together
3. Register yourself as an individual – $20
4. Choose “CrossFit Integrity” as your affiliate
5. Join the “CrossFit Integrity” Team
6. Do this ASAP and tell others!
7. For more information, check out the rulebook

Back Squat, 5-5-5-5-5 reps

Compare to 8/14/14

then….

For time:
21-15-9
dumbbell thrusters (25lb/15lb)
ring dips
burpees

Core Development:
20-15-10
hollow body rock
tuck crunch
arch body rock

Post loads and times to comments

CrossFit Integrity, Charleston, SC

Tuesday, February 24, 2015

2015 February 23
by bk

Snatch, 2-2-2-2-2-2 reps

then….

4 rounds for time:
7 power snatch (115lb/80lb)
2 rope climbs (15ft ascent)

Core Development:
15 v-ups
30 tuck crunch
45 hollow body rock

Post loads and time to comments

CrossFit Integrity, Charleston, SC