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Tuesday, February 20, 2018

2018 February 19
by bk

Warmup Primer

AMRAP 5 minutes:
10 toe touch + jumping jacks
5 pushups
10 air squats
5 beat swings

then….

Alternating EMOM in 8 minutes:
odd: handstand hold, 20-40 seconds
even: deadhang (pullup bar), 20-40 seconds

then….

5 sets of:
Airdyne, 1:15 (max calories)
-rest 45 seconds
double-unders, 45 seconds (max reps)
-rest 1:15

Post calories and reps per round

CrossFit Integrity, Charleston, SC

Monday, February 19, 2018

2018 February 18
by bk

Regular schedule today for President’s Day!

With a running clock….

Clean and Jerk, take 10 minutes to work up to a heavy single

rest 3 minutes, then…. (at 13:00)

Using 65-75% of heavy single, 1 clean and jerk every 30 seconds for 7 minutes

then….

AMRAP in 9 minutes:
15 wallball (20lb/14lb)
12 toes-to-bar
9 box jump overs (24in/20in)

Core Development:
hollow body rock, 3 sets of 25
arch body rock, 3 sets of 25

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, February 17, 2018

2018 February 17
by bk

Today’s Schedule:
7:00am – Weightlifting (hang snatch)
8:00am – Group Class
9:00am to 11:00am – Open Gym

AMRAP in 20 minutes: (teams of two)
5 power clean (155lb/105lb)
10 med ball abmat situps
15 dumbbell push press (25lb/15lb)

*team members alternate reps every 400m

Post team and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, February 16, 2018

2018 February 15
by bk

3 sets:
front rack walking lunge, 70ft
15 GHD hip extensions

then….

For time:
25 overhead squat (135lb/95lb)
25 burpees
25 front squat (165lb/115lb)
25 burpees
25 back squat (195lb/135lb)
25 burpees

Core Development:
side plank hold, 3 sets of 40 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, February 15, 2018

2018 February 14
by bk

Take 10-15 minutes to work on Bar Muscle Up / Bar Muscle Up Progressions

then….

AMRAP in 20 minutes:
80 double-unders (or 120 singles)
40 kettlebell swings (70lb/53lb)
Airdyne, 30/24 calories (or Run 400m)
10 bar muscle-ups

Core Development:
leg raises, 3 sets of 20
tuck crunch, 3 sets of 15

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, February 14, 2018

2018 February 13
by bk

Happy Valentines Day!

In teams of two…. (with a running clock)

Row for max meters, 12 sets of 60 seconds
-rest 90 seconds between sets

*Note: 15 second transition between partners
*Team Name Theme: Valentine’s Day

Set 1
TM1: Row 0:00 to 1:00
TM2: Row 1:15 to 2:15

Set 2
TM1: Row 2:30 to 3:30
TM2: Row 3:45 to 4:45

Set 3
TM1: Row 5:00 to 6:00
TM2: Row 6:15 to 7:15

Set 4
TM1: Row 7:30 to 8:30
TM2: Row 8:45 to 9:45

Set 5
TM1: Row 10:00 to 11:30
TM2: Row 11:45 to 12:45

Set 6
TM1: Row 13:00 to 14:00
TM2: Row 14:15 to 15:15

Set 7
TM1: Row 15:30 to 16:30
TM2: Row 16:45 to 17:45

Set 8
TM1: Row 18:00 to 19:00
TM2: Row 19:15 to 20:15

Set 9
TM1: Row 20:30 to 21:30
TM2: Row 21:45 to 22:45

Set 10
TM1: Row 23:00 to 24:00
TM2: Row 24:15 to 25:15

Set 11
TM1: Row 25:30 to 26:30
TM2: Row 26:45 to 27:45

Set 12
TM1: Row 28:00 to 29:00
TM2: Row 29:15 to 30:15

Core Development:
8 minute alternating tabata
-16 sets of 20 seconds of work, 10 second of rest

Post team names and total meters to comments

CrossFit Integrity, Charleston, SC

Tuesday, February 13, 2018

2018 February 12
by bk

Shoulder Press, 5-5-5-5-5 reps
Push Press, 3-3-3-3-3 reps

then….

For time: (time cap, 16 minutes)
21-18-15-12-9-6-3
deadlift (155lb/105lb)
lateral burpee over barbell

Core Development:
side plank rotations, 3 sets of 12 (each side)
v-ups, 3 sets of 10

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, February 12, 2018

2018 February 11
by bk

In 5-6 sets, work up to a moderately heavy / heavy complex of:
3 power clean (touch and go)
5 front squat

then….

Alternating EMOM in 18 minutes:
Row 12/9 calories
10-12 thrusters (95lb/65lb)
10-12 toes-to-bar

Core Development:
4 sets:
arch body hold, 15 seconds
15 arch body rock

Post loads and EMOM results to comments

CrossFit Integrity, Charleston, SC

Saturday, February 10, 2018

2018 February 9
by bk

Today’s Schedule:
7:00am – Weightlifting (clean and jerk)
8:00am – Group Class
9:00am to 11:00am – Open Gym

AMRAP in 20 minutes: (teams of two, one person working at a time)
Airdyne, 100 calories
100 double-unders
100 wallball (20lb/14lb)
100 double-unders
Row, 100 calories

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, February 9, 2018

2018 February 8
by bk

3 sets: (moderate intensity)
Row 90 seconds (calories)
front rack walking lunge (dumbbells – 50lb/35lb), 70ft

*70ft = length of rig, down and back

then….

AMRAP in 15 minutes:
5 chest-to-bar pullups
10 pushups
15 abmat situps

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC