Skip to content

Friday, December 15, 2017

2017 December 14
by bk

Deadlift, 5-5-5-5-5 reps

then… one set of 20 (using 55-65% of today’s 5-rep max)

Compare to 9/1/15

then…

With a continuous clock….
burpee box jump overs (24in/20in), max reps in 2 minutes
-rest 1 minute, then….
bar facing burpees, max reps in 2 minutes
-rest 1 minute, then….
lateral burpee over barbell, max reps in 2 minutes
-rest 1 minute, then….
burpees, max reps in 2 minutes

Post loads and total reps fore each exercise to comments

CrossFit Integrity, Charleston, SC

Thursday, December 14, 2017

2017 December 14
by bk

4 sets:
7 front squat
….right into….
13 back squat
-using 70% for front squat 1RM for all working sets

then….

3 sets:
row, 2 minutes at “just above conversational pace”
20 glute kickbacks (each leg)
24 dumbbell hammer curl (12 each arm)

Core Development:
side plank hold, 3 sets of 45 seconds

Post loads to comments

CrossFit Integrity, Charleston, SC

Wednesday, December 13, 2017

2017 December 13
by bk

Skill: Rope Climb (10-12 minutes)

Alternating EMOM, 18 minute: (6 sets each movement)
minute 1:  1 rope climb (15 ft)
minute 2: 3 power clean (moderate weight, add weight as desired)
minute 3: airdyne sprint, 25 seconds

-rest 2 minutes, then….

power clean, work up to a heavy single in 8 minutes

Core Development:
4 sets:
arch body hold, 10 seconds
15 arch body rock

100 seated med ball twist (2-count)

Post EMOM results and loads to comments

CrossFit Integrity, Chaleston, SC

Tuesday, December 12, 2017

2017 December 11
by bk

3 sets:
12 1-arm/1-leg dumbbell deadlift
12 other-arm/other-leg dumbbell deadlift
12 behind the neck shoulder press

then….

3 sets:
handstand pushups or dumbbell push press (45lb/25lb), max reps in 45 seconds
-rest 15 seconds
Russian kettlebell swings (70lb/35lb), max reps in 45 seconds
-rest 15 seconds
Row (calories), max reps in 45 seconds
-rest 1:15 between sets

Core Development:
3 sets:
10 side plank rotation (each side)
h0llow body hold, 25 seconds

Post total reps per set and total overall reps

CrossFit Integrity, Charleston, SC

Monday, December 11, 2017

2017 December 10
by bk

4 sets:
7 front squat
….right into….
13 back squat
-using 65% for front squat 1RM for all working sets

then….

3 sets:
airdyne, 2 minutes at “just above conversational pace”
10 barbell curl
12 fire hydrants (each side)
15 banded face pulls

Core Development:
plank hold, 3 sets of 45 seconds
arch body rock, 3 sets of 20

Post loads to comments

CrossFit Integrity, Charleston, SC

Saturday, December 9, 2017

2017 December 8
by bk

Today’s Schedule:
7:00am – Weightlifting (snatch, above the knees + floor)
8:00am – Group Class
9:00am to 11:00am – Open Gym

AMRAP in 15 minutes:
15 Russian kettlebell swings (70lb/53lb)
12 wallball (20lb/14lb)
9 box jumps (24in/20in)

Core Development:
100 med ball partner abmat situps + throw to partner (alternating)

Post team names, rounds/reps and reps to comments

CrossFit Integrity, Charleston, SC

Friday, December 8, 2017

2017 December 7
by bk

For 22 minutes:
Row 2000m
AMRAP in the remaining time of…
5 pullups
10 pushups
15 abmat situps

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, December 7, 2017

2017 December 7
by bk

In Memory of Pearl Harbor!

5 rounds for time:
12 burpees
7 clean and jerk (155lb/105lb)
41  double-unders

Core Development:
3 sets of:
12 tuck crunch
7 v-ups
hollow body hold, 41 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, December 6, 2017

2017 December 6
by bk

4 sets:
7 front squat
….right into….
13 back squat
-using 65% for front squat 1RM for all working sets

then….

3 sets:
airdyne, 2 minutes at “just above conversational pace”
15 banded tricep pushdowns
15 glute kickbacks (each side)
12 one-arm dumbbell tricep kickbacks (each arm)

Core Development:
deadbug, 3 sets of 20 (10 each side)
flutter kicks, 3 sets of 30 (2-count)

Mobility:
pigeon stretch
spider man stretch

Post loads to comments

CrossFit Integrity, Charleston, SC

Tuesday, December 5, 2017

2017 December 5
by bk

4 sets:
ring support hold (bottom), 10-20 seconds
10 shoot throughs

then….

AMRAP in 16 minutes (teams of two, alternating rounds)
Row 12/9 meters
7 dumbbell deadlift (65lb/45lb)
farmers carry, 25m

Core Development:
weighted abmat situps, 3 sets of 20

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC