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Saturday, February 16, 2019

2019 February 15
by bk

Today’s Schedule:
9:00am – Group Class
9:30am to 11:00am – Open Gym

“Eva”

3 rounds for time:
Run 800m
30 kettlebell swings (70lb/53lb)
30 pullups

*Option (highly recommended):  partner up (teams of 2 or 3), run together, split up reps as needed

Compare to 10/24/12

Post time to comments

CrossFit Integrity, Charleston, SC

Friday, February 15, 2019

2019 February 14
by bk

3 rounds for time:
Run 400m
25 pushups
Row 500m
25 slamball (30lb/20lb)

Core Development:
6 minute alternating Tabata:
-flutter kicks
-side plank (one side)
-side plank (other side)

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, February 14, 2019

2019 February 13
by bk

Happy Valentine’s Day!!

Back Squat, 20 reps at 5# less than your 5-rep max

OR

Back Squat, 4 sets of 5# less than your 5-rep max

then….

AMRAP in 14 minutes: (teams of two, alternating movements)
2 thrusters (135lb/95lb)
14 abmat situps
19 double-unders or single-unders

Post loads, team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, February 13, 2019

2019 February 12
by bk

 

Warmup
bike or row 2 minutes
2 sets of: yoga flow… downward dog, upward dog, childs pose
scorpion stretch
15 butterflies or banded pull aparts

PVC
passthroughs/dislocates
10 good morning
10 overhead squat
power snatch progression

2013 CrossFit Games Open WOD 13.1

AMRAP in 17 minutes:
40 burpees
30 snatch (75lb/45lb)
30 burpees
30 snatch (135lb/75lb)
20 burpees
30 snatch (165lb/100lb)
10 burpees
Snatch as many reps of (210lb/120lb) as possible in remaining time

-modify as needed

Compare to 1/30/17
Compare to 8/11/15
Compare to 1/20/14
Compare to 3/7/13

Core Development:
side plank rotation, 4 sets of 10 (each side)

Post total reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, February 12, 2019

2019 February 12
by bk

Warmup

2 sets of:

For 3 minutes…
Row 1:45
15 pushups
PVC passthroughs/dislocates in the remaining time

Strength

4 sets of:
8 bench press
8 supinated barbell low row

For Bench Press:
-control on the way down
-pause 1 second at the chest
-speed on the way up
-go by feel
-may add weight between sets

For Supinated Barbell Low Row:
-supinated grip
-pull to belly button (or lower)
-speed on the way up
-pause 1 second at belly button (or lower)
-control on the way down
-go by feel
-may add weight between sets

Metcon

For time:
Row 500m
10 box jump (24in/20in)
Row 750m
15 box jump (24in/20in)
Row 1000m
20 box jump (24in/20in)

Core Development:
100 hollow body rock (partition as needed)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, February 11, 2019

2019 February 10
by bk


Back Squat, 20 reps at 10# less than your 5-rep max

OR

Back Squat
-2 sets of 7 reps at 10# less than your 5-rep max
-1 set of 6 reps at 10# less than your 5-rep max

then….

AMRAP in 9 minutes:
6 dumbbell power clean (50lb/35lb)
6 dumbbell thrusters
25 double-unders

Mobility:
banded Samson stretch, 2 minutes (each side)
couch stretch, 90 seconds (each side)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, February 10, 2019

2019 February 9
by bk

Warmup

Rotate through 2 sets at following stations:
(45 seconds each / 15 second transition)
1. row
2. air squats
3. bike
4. plank (high, low and/or side….athlete’s choice)
5. PVC (15 toe touch + passthrough…then, dislocates in remaining time)

Integrity Strength and Conditioning Open House Community WOD

In teams of two, with one person working at a time:

AMRAP in 7 minutes:
Bike 16 calories
24 Russian kettlebell swings

AMRAP in 7 minutes:
16 toes-to-bar
24 wallballs

AMRAP in 7 minutes:
Row 16 calories
24 burpees

-Rest 1 minute between each AMRAP

Post team name and total reps per AMRAP to comments

CrossFit Integrity, Charleston, SC

Friday, February 8, 2019

2019 February 8
by bk


Back Squat, 20 reps at 15# less than your 5-rep max

OR

Back Squat
-2 sets of 7 reps at 15# less than your 5-rep max
-1 set of 6 reps at 15# less than your 5-rep max

then….

“Randy”

For time:
75 power snatch (75lb/55lb)

Video of “Randy” (performed by the LAPD SWAT Team)

Compare to 8/7/17
Compare to 10/30/15
Compare to 10/27/12
Compare to 4/27/12
Compare to 3/4/11
Compare to 7/27/10
Compare to 11/24/09

Mobility:
pigeon stretch, 2 minutes (each side)
banded couch stretch, 1 sets of 90 seconds (each side)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, February 7, 2019

2019 February 6
by bk

CrossFit Games Open WOD 14.4

AMRAP in 14 minutes:
Row 60 calories
50 toes-t0-bar
40 wallball (20lb/14lb)
30 power clean (135lb/95lb)
20 muscle-ups (sub 20 pushups + 20 chest-to-bar pullup/pullups/ring rows)

Compare to 1/23/18
Compare to 2/13/17
Compare to 2/22/16
Compare to 2/23/15
Compare to 3/24/14
Compare to 3/21/14

Core Development:
side plank hold, 4 sets of 30 seconds (each side)

Post total reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, February 6, 2019

2019 February 5
by bk


Skills: Rope Climb
-take 12-15 minutes to work on mechanics, body awareness, efficiency, etc
-option if have rope climbs: weighted chin-ups (5 sets of 3)

then….

3 rounds for time: (teams of two, one person working at a time)
Run 400m (together)
20 deadlift (225/155)
Bike 30 calories
4 rope climbs (15ft)

-time cap: 18 minutes

Post team name and time to comments

CrossFit Integrity, Charleston, SC