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Saturday, December 9, 2017

2017 December 8
by bk

Today’s Schedule:
7:00am – Weightlifting (snatch, above the knees + floor)
8:00am – Group Class
9:00am to 11:00am – Open Gym

AMRAP in 15 minutes:
15 Russian kettlebell swings (70lb/53lb)
12 wallball (20lb/14lb)
9 box jumps (24in/20in)

Core Development:
100 med ball partner abmat situps + throw to partner (alternating)

Post team names, rounds/reps and reps to comments

CrossFit Integrity, Charleston, SC

Friday, December 8, 2017

2017 December 7
by bk

For 22 minutes:
Row 2000m
AMRAP in the remaining time of…
5 pullups
10 pushups
15 abmat situps

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, December 7, 2017

2017 December 7
by bk

In Memory of Pearl Harbor!

6 rounds for time:
12 burpees
7 clean and jerk (155lb/105lb)
41  double-unders

Core Development:
3 sets of:
12 tuck crunch
7 v-ups
hollow body hold, 41 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, December 6, 2017

2017 December 6
by bk

4 sets:
7 front squat
….right into….
13 back squat
-using 65% for front squat 1RM for all working sets

then….

3 sets:
airdyne, 2 minutes at “just above conversational pace”
15 banded tricep pushdowns
15 glute kickbacks (each side)
12 one-arm dumbbell tricep kickbacks (each arm)

Core Development:
deadbug, 3 sets of 20 (10 each side)
flutter kicks, 3 sets of 30 (2-count)

Mobility:
pigeon stretch
spider man stretch

Post loads to comments

CrossFit Integrity, Charleston, SC

Tuesday, December 5, 2017

2017 December 5
by bk

4 sets:
ring support hold (bottom), 10-20 seconds
10 shoot throughs

then….

AMRAP in 16 minutes (teams of two, alternating rounds)
Row 12/9 meters
7 dumbbell deadlift (65lb/45lb)
farmers carry, 25m

Core Development:
weighted abmat situps, 3 sets of 20

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, December 4, 2017

2017 December 3
by bk

We will be starting an 10-week front squat/back squat, strength/squat program this week based off of front squat heavy single/1-rep max.  Today, we retest our front squat to use that number throughout the program.  Recommend getting in to class to obtain a true number. Continued increase strength gains await us!

Front Squat, heavy single (find a new 1-rep max)

Compare to 7/31/17

then….

AMRAP in 9 minutes:
5 strict pullups
10 shoulder press (75lb/55lb)

Core Development:
weighted abmat situps, 3 sets of 15
side plank hold, 3 sets of 30 seconds (each side)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, December 2, 2017

2017 December 1
by bk

Today’s Schedule:
7:00am – Weightlifting (clean, above the knees + floor)
8:00am – Group Class
9:00am to 11:00am – Open Gym

AMRAP in 20 minutes: (teams of two)
10-20-30-40-etc…reps
kettlebell swings (53lb/35lb)
walking lunge
row (calories)
-one team member working on the reps
-the other team member running 400m
-transition when the team member returns from the run

Post team names and total reps to comments

CrossFit Integrity, Charleston, SC

Friday, December 1, 2017

2017 November 30
by bk


Tempo Back Squat, 4 sets of 5 (using 45%-55% of 1RM)
-3 second decent
-3 second pause at bottom
-explode up
-1 second pause at top

then….

3 rounds: (:50 on/:10 off, with a running clock)
-pushups (max reps)
-flutter kicks, 2 count (max reps)
-airsquats (max reps)
-abmat situps (max reps)
-double-unders (max reps)

-rest 1 minute between rounds

Post loads and total reps for each round to comments

CrossFit Integrity, Charleston, SC

Thursday, November 30, 2017

2017 November 29
by bk

EMOM 10 minutes:
pullups, 5-9 reps
-option: chest-to-bar

then….

For time:
10-9-8-7-6-5-4-3-2-1 reps
shoulder-to-overhead (115lb/80lb)
burpees

Core Development:
seated med ball twists, 3 sets of 30 (15 each side)
reverse plank hold, 3 sets of 25 seconds

Post total pullup reps and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, November 29, 2017

2017 November 29
by bk

double dumbbell Romanian deadlift, 4 sets of 8
-3 second decent
-pause 3 seconds at bottom
-explode up
-squeeze glutes at top for 3 seconds

Bulgarian split squats, 3 sets of 12 (each leg)
-unweighted (bodyweight)
-pause 1 second at bottom

then….

EMOM 6 minutes:
Sprint Airdyne (max calories through minutes 1-6)
minutes 1 and 4…. 20 seconds work, 40 seconds rest
minutes 2 and 5…. 30 seconds work, 30 seconds rest
minutes 3 and 6…. 40 seconds work, 20 seconds rest

-rest 1 minute, then….

EMOM 6 minutes:
Sprint Row (max calories through minutes 1-6)
minutes 1 and 4…. 20 seconds work, 40 seconds rest
minutes 2 and 5…. 30 seconds work, 30 seconds rest
minutes 3 and 6…. 40 seconds work, 20 seconds rest

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

Post loads and total calories for each EMOM to comments

CrossFit Integrity, Charleston, SC