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Friday, May 26, 2017

2017 May 25
by bk

ANNOUNCEMENT!  Apologize for the short notice!…. This is an extremely important message for ALL gym members!  We are having a gym social this evening starting at 5:30pm until 6:30pm at the gym.  A big announcement will be made so you will want to make sure you are there!  Show up to hear what news is being announced!

There will be Open Gym from 3:30pm to 5:30pm.  The 6:00am and 10:30am classes are as normal.

Front Squat, 6 sets of 4 at 80%

then….

3 rounds for time
Run 400m
21 kettlebell swings (53lb/35lb)
12 toes-to-bar

CrossFit Integrity, Charleston, SC

Thursday, May 25, 2017

2017 May 24
by bk

Kolson Lamb Casey shirts and tanks (womens and mens) are available at the gym! Be sure to pick one up to support Kolson as she competes on June 2nd-4th at the Atlantic Regional for a spot to qualify for the CrossFit Games finals in Madison, Wisconsin this August!  Proceeds go to Kolson for her trip, registration and lodging.  If you would like one and are out of town, email brian@crossfitintegrity.com and include your size and shipping address.  Venmo and Paypal options are available.

Deadlift, 6 sets of 3 reps at 80%

then….

AMRAP in 7 minutes:
30 double-unders
airdyne, 10 calories

Core Development:
hollow body rock, 3 sets of 20

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, May 24, 2017

2017 May 23
by bk

3 rounds for time:
25 pullups
35 pushups
45 abmat situps
55 airsquats
Run 400m

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 23, 2017

2017 May 22
by bk

Push Press, 6 sets of 3 reps at 80%
Weighted Pullups, 5 sets of 2 at 70%

For time:
airdyne, 25 calories
25 box jump overs (24in/20in)
25 shoulder-to-overhead (115lb/80lb)

Core Development:
one leg/one arm V-ups, 3 sets of 20 (10 each side)
GHD situps, 3 sets of 20

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, May 22, 2017

2017 May 21
by bk

Back Squat, 6 sets of 4 reps at 80%

then….

Death by Snatch

“Death By Snatch”

With a continuously running clock do one snatch the first minute, two snatches the second minute, three snatches the third minute… continuing as long as you can, until you are unable complete the number of snatches for that minute/round.  Number of TOTAL snatch is your score.   The breakdown for cumulative number of snatch each minute is as follows:

Minute……..Cumulative #
1…….1
2…….3
3…….6
4…….10
5…….15
6…….21
7…….28
8…….36
9…….45
10……55
11……66
12……78
13……91
14……105
15……120
….etc….

Post loads and reps to comments

Core Development:
side plank, 3 sets of 45 seconds (each side)
35 tuck crunch

CrossFit Integrity, Charleston, SC

Saturday, May 20, 2017

2017 May 20
by bk

AMRAP in 22 minutes: (teams of 3)
30 goblet squats
30 abmat situps
30 dumbbell push press
airdyne, 30 calories

-one team member, Run 200m
-two team members, one person working at a time on the reps

Post team names, rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, May 19, 2017

2017 May 19
by bk

We will be completing “Murph” on Memorial Day, Monday, May 29th. There will be one Group Class that day at 9:00am (only group class of the day, all other classes are cancelled).  In honor of all of the fallen, the WOD that day is in honor of Lt. Michael P. Murphy, the United States, the Navy Seals, and all other Armed Forces.  There will be an option to modify the workout or do the workout as a team. 

“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. and made the ultimate sacrifice for his country in Afghanistan. Lt. Michael Murphy was awarded the Congressional Medal Of Honor for his actions.

Read more on Lt. Michael P. Murphy HERE.

If you plan on completing Murph as an individual or with a partner, recommend continue coming to days like today that has higher volume of bodyweight programming and running to prepare for Memorial Day.

3 rounds for time: (time cap: 35 minutes)
Run 400m
3 rounds of “Cindy”
Run 400m
walking lunge, 48ft
broad jump, 48ft

“Cindy”
5 pullups
10 pushups
15 air squats

Core Development:
120 partner abmat situps medball toss
-60 each person

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, May 18, 2017

2017 May 17
by bk

Front Squat, 6 sets of 2 reps at 80%
Deadlift, 6 sets of 4 reps at 70%

then….

For time: (10 minute time cap)
25 power snatch (135lb/95lb)
25 clean and jerk (135lb/95lb)

Core Development:
6 minute alternating tabata
-plank hold
-flutter kick

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, May 17, 2017

2017 May 16
by bk

For 10 minutes:
Row (75/60) calories, then….
AMRAP in the remaining time:
30 double-unders
12 shoulder press (75lb/55lb)
9 pullups

-rest 5 minutes, then….

For 10 minutes:
Airdyne (75/60) calories, then….
AMRAP in the remaining time:
30 double-unders
12 shoulder press (75lb/55lb)
9 pullups

Core Development:
hollow body rock, 3 sets of 30
arch body hold, 3 sets of 30 seconds

Post rounds/reps for each to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 16, 2017

2017 May 16
by bk

Weighted Pullups, 5 sets of 3 at 60%

then….

3 sets of: (1 minute on, 1 minute off)
-Russian kettlebell swings (70lb/53lb)
-bar facing burpees
-air squats
-abmat situps

Post loads and reps per movement and total reps to comments

CrossFit Integrity, Charleston, SC