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Saturday, October 21, 2017

2017 October 22
by bk

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

AMRAP in 20 minutes: (teams of 3)
100 double-unders
75 wallballs
50 kettlebell sumo deadlift high pull
airdyne, 25 calories

-one team member to run 400m at all times, alternating team members
-the other two team members working on the reps, with one person working at a time

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, October 20, 2017

2017 October 22
by bk


“Bell”

3 rounds for time:
21 deadlift (185lb/135lb)
15 pullups
9 front squats (185lb/135lb)

Core Development:

6 minute tabata
-athletes choice on movements

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, October 19, 2017

2017 October 22
by bk

3 sets:
banded march, 2:30
1-arm farmer carry (each arm), down and back

3 sets:
5 single leg box step down (each arm)
10 supinated barbell low row (pause 1 second)
15 banded pull aparts (pause 1 second)

For time: (7 minute time cap)
40 burpee + toes-to-bar

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, October 18, 2017

2017 October 22
by bk

Skill: handstand pushups (15 minutes)

then….

4 rounds:
Row, max calories in 1 minute
-rest 1 minute
Handstand pushups (modify: dumbbell push press), max reps in 1 minute
-rest 1 minute
Airdyne, max calories in 1 minute
-rest 1 minute
Abmat situps, max reps in 1 minute
-rest 1 minute

Score is total reps per round

Post reps per round to comments

CrossFit Integrity, Charleston, SC

Tuesday, October 17, 2017

2017 October 22
by bk

Front Squat, 5 sets of 5
-using 50-55% of 1RM
-3 second count on way down
-3 second pause at bottom
-explode up
-1 second pause at top

then….

AMRAP in 15 minutes:
1 round of Cindy
3 box jumps
1 round of Cindy
6 box jumps
1 round of Cindy
9 box jumps
….etc…. box jumps go up by 3 at the end of each round

50 good morning 45;b/35lb (partition as needed)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, October 16, 2017

2017 October 15
by bk

3 sets:
12 1-arm/1-leg dumbbell deadlift
12 other-arm/other-leg dumbbell deadlift
10 behind the neck shoulder press (heavier than last Thursday)

then….

AMRAP in 3 minutes:
Run 400m (buy in)
power clean (155lb/105lb), max reps in the remaining time

-rest 2:30, then….

AMRAP in 3:30:
Run 400m (buy in)
power clean (185lb/125lb), max reps in the remaining time

-rest 2:30, then….

AMRAP in 4 minutes:
Run 400m (buy in)
power clean (215lb/145lb), max reps in the remaining time

Core Development:
5 sets:
hollow body hold, 10 second
10 hollow body rock
10 tuck crunch
-rest 20-30 seconds between sets

Post loads and reps for each AMRAP to comments

CrossFit Integrity, Charleston, SC

Saturday, October 14, 2017

2017 October 13
by bk

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

Today during Open Gym, there will be a handful of accessory stations set up that will focus on pulling strength. Pulling strength is one of the most essential strength components to have as a human being, in life and in being a more well rounded athlete/crossfitter. Come learn something new and be ready to get stronger.

Skill: Handstand Holds

AMRAP in 15 minutes: (teams of two, alternating movements)
10 deadlift (135lb/95lb)
Row 200m
10 front squat (95lb/65lb)

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, October 13, 2017

2017 October 12
by bk

Friday the 13th Team WOD

For time: (teams of two, one person working at a time)
Airdyne 100 calories (one person working at a time)
Run 400m (together, carrying a wallball, one per team)
100 pullups (one person working at a time)
50 synchronized thrusters, one person using bar (45lb/35lb), one person using dumbbells (25lb/15lb)
50 synchronized bar facing burpees

-time cap, 30 minutes

team name theme: Friday the 13th

Post team names and time to comments

CrossFit Integrity, Charleston, SC

Thursday, October 12, 2017

2017 October 11
by bk

3 sets:
12 1-arm suitcase deadlift
12 other-arm suitcase deadlift
12 behind the neck shoulder press

then….

For 5 minutes:
max rep double-unders

Core Development:
5 minute tabata (10 sets of 20 seconds on, 10 seconds off)
-athletes choice on the movements

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, October 10, 2017

2017 October 11
by bk

For time: (time cap: 30 minutes)
Row 25 calories
Run 400m
35 pullups
Run 400m
45 toes-to-bar
Run 400m
55 pushups
Run 400m
65 kettlebell swings (53lb/35lb)
Run 400m
75 abmat situps

Post time to comments

CrossFit Integrity, Charleston, SC