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Tuesday, September 2, 2014

2014 September 1
by bk

watermelon

Back Squat, 3-3-3-3-3-3 reps
-work up to a heavy triple

then….

AMRAP in 8 minutes:
10 wallball (20lb/14lb)
10 kettlebell swing (70lb/53lb)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, September 1, 2014

2014 September 1
by bk

Happy Labor Day!  Today’s class schedule is as follows:
8:00am – Group Class
9:00am – Group Class
4:00pm – Group Class
5:00pm – Group Class

LaborDaySign

Skill:  Snatch and Clean & Jerk

then….

AMRAP in 18 minutes: (teams of 3)
Ground-To-Overhead (95lb/65lb)
Run 200m
Rest

In this workout team member (TM) #1 starts with G2O, TM2 starts on the run, TM3 rests.  Once TM2 gets back from the run, TM3 begins with G2O and TM1 runs.  As soon as the team member who is on the run – gets back from the run, all team members rotate.  Score is max reps G2O.

-drop bar from thighs, or below (no dropping bar from anywhere above thighs)
-penalty: 20 burpee per team for dropping barbell from anywhere above thighs

Compare to 5/31/13
Compare to 5/22/12

Core Development:
3 minute plank hold (cumulative)

Post total reps to comments

CrossFit Integrity, Charleston, SC

Friday, August 29, 2014

2014 August 28
by bk

ATTENTION!!  Labor Day schedule for Monday, September 1, 2014 is as follows:
8:00am – Group Class
9:00am – Group Class
4:00pm – Group Class
5:00pm – Group Class

comfortzone

For time: (in teams of two, with one person working at a time)
50 slamball (40lb/30lb)
100 pushups
150 shoulder-to-overhead (95lb/65lb)
200 abmat situps
250 double-unders

-drop bar from thighs, or below (no dropping bar from anywhere above thighs)
-penalty: 20 burpee per team for dropping barbell from anywhere above thighs

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, August 28, 2014

2014 August 27
by bk

Outstanding job by College Of Charleston Hockey last night on completing your first WOD in preparation for your upcoming season!…with a ton of energy and team camaraderie!  Keep up the great work!

cofchockey

Take 15 minutes to work on muscle-ups

then….

For time:
12-9-6
overhead squat (165lb/110lb)
muscle-ups

-16 minute time cap
-modify as needed

Core Development:
3 sets of:
35 hollow body rock
35 arch body rock

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, August 27, 2014

2014 August 26
by bk

freshproduce

Row for max calories:
15 seconds on, 45 seconds off
30 seconds on, 30 seconds off
45 seconds on, 15 seconds off
30 seconds on, 30 seconds off
15 seconds on, 45 seconds off
30 seconds on, 30 seconds off
45 seconds on, 15 seconds off
30 seconds on, 30 seconds off
15 seconds on, 45 seconds off, then….

max rep burpees in 2 minutes
rest 1 minute
max rep deadlift (225lb/155lb) in 3 minutes

Score: calories + burpee reps + deadlift reps

Post score to comments

CrossFit Integrity, Charleston, SC

Tuesday, August 26, 2014

2014 August 25
by bk

vbd

Shoulder Press, 3-3-3-3-3 reps (using 75%-85% of your 1-rep max)

then….

3 rounds for time:
20 pushups
20 pullups
Run 400m

Core Development:
30 GHD situps

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, August 25, 2014

2014 August 24
by bk

AMRAP in 20 minutes: (in teams of two, alternating rounds)
5 sumo deadlift high pull (95lb/65lb)
6 hang clean (95lb/65lb)
7 thrusters (95lb/65lb)

-drop bar from thighs, or below (no dropping bar from anywhere above thighs)
-penalty: 20 burpee per team for dropping barbell from anywhere above thighs
-one round is one team member completing the 18 reps (5 SDHP, 6 HC and 7 thrusters)

Core Development:
4 sets of: 10 v-ups, 10 tuck crunch
-rest as needed between sets

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, August 22, 2014

2014 August 21
by bk

Happy 32nd Birthday to Coach Vanny and everyone else with birthday’s today and this week!

m

AMRAP in 22 minutes: (in teams of two, alternating rounds)
1 rope climb (15ft ascent)
2 ground-to-overhead (185lb/125lb)

-every 3:20, each team will stop where they are at in the round and perform 32 burpees (one person working at a time)
-after the 32 burpees are complete, the round will be picked up where left off
-one round is one team member completing the three reps (one rope climb and two ground-to-overhead)
-modify as needed

Post rounds and reps to comments

CrossFit Integrity, Charleston, SC

Thursday, August 21, 2014

2014 August 21
by bk

plank

For time:
Row 1000m
100 abmat situps
100 wallball (20lb/14lb)

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, August 20, 2014

2014 August 20
by bk

33

Take 15 minutes to work on muscle-up

then….

AMRAP in 9 minutes:
1-2-3-4-5-6-7-etc….
muscle-ups
burpee box jump overs (30in/24in)

*modify as needed

Post reps to comments

CrossFit Integrity, Charleston, SC