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Wednesday, August 16, 2017

2017 August 15
by bk

Announcement!… Welcome two new coaches to our coaching staff!

Congratulations to Luke for attending the Level 1 CrossFit Certification Course this past weekend!  He will be coaching his first classes at CrossFit Integrity this Friday!  Welcome to the coaching staff, Luke!

Coach Nikki is working to move to Charleston from Charlotte in the near future.  She will be in and out of town the next few weeks and is coming in with years of coaching experience from CrossFit Harrisburg.  She will be coaching her first classes at CrossFit Integrity on Thursday!  Welcome to the coaching staff, Nikki!

These two are excited to coach and share their knowledge throughout our gym!  Be sure to give them a warm welcome!

AMRAP in 12 minutes:
50 double-unders
Row 40 calories
30 wallball (20lb/14lb)

-rest 6 minutes, then….

AMRAP in 12 minutes:
Airdyne, 30 calories
20 alternating dumbbell snatch (65lb/45lb)
10 box jump overs (24in/20in)

Core Development:
40 weighted abmat situps

Post rounds/reps for each AMRAP to comments

CrossFit Integrity, Charleston, SC

Tuesday, August 15, 2017

2017 August 14
by bk


Overhead Squat, 3-3-3-3-3 reps
-go by feel, moderate to moderately heavy
-goal: no failed reps

then…. 2 sets of 10 at 40-50% of your heaviest triple

then….

AMRAP in 10 minutes:
3 strict pullups
6 pushups
5 toes-to-bar
8 burpees

Core Development:
3 sets of: (each side)
side plank hold, 20 seconds
10 side plank rotations

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, August 14, 2017

2017 August 14
by bk


EMOM in 9 minutes:
deadhang from pullup bar, 30 seconds
then….

Airdyne, max calories in 2 minutes
-rest 1 minute, then….

EMOM in 15 minutes:
3 deadlift
2 hang clean
1 shoulder-to-overhead
-athletes choice on weight
-moderate to moderately heavy
-add weight as desired during rest period

Core Development:
dragon flag lowers, accumulate 8-10 reps

Post reps and loads to comments

CrossFit Integrity, Charleston, SC

Saturday, August 12, 2017

2017 August 11
by bk

Today’s Schedule:
7:00am – Weightlifting (3 position snatch… mid hang, below knees, floor)
8:00am – Group Class
9:00am to 11:00am – Open Gym

AMRAP in 22 minutes: (in teams of two, alternating every 10 reps)
40 kettlebell swings (53lb/35lb)
40 air squats
Run 400m (together)
40 box jumps (24in/20in)
40 wallballs (20lb/14lb)
Run 400m (together)

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, August 11, 2017

2017 August 10
by bk

Ring Support Hold (top), 4 sets of 10-20 seconds
Ring Support Hold (bottom), 4 sets of 10-20 seconds

then….

For 5 minutes:
Run 400m
39 abmat situps
hang clean (115lb/80lb), max reps in the remaining time

-rest 3 minutes, then….

For 5 minutes:
Run 400m
32 abmat situps
hang clean (145lb/100lb), max reps in the remaining time

-rest 3 minutes, then….

For 5 minutes:
Run 400m
25 abmat situps
hang clean (175lb/120lb), max reps in the remaining time

Post reps for each segment to comments

CrossFit Integrity, Charleston, SC

Thursday, August 10, 2017

2017 August 9
by bk

Push Jerk, 3-3-3-3-3 reps

then….

2 rounds for time:
Airdyne, 25 calories
20 push press (95lb/65lb)
30 alternating lunge
Row 5oom
20 push press (95lb/65lb)
30 alternating lunge
-drop from thighs

3 sets:
20 side plank rotations (10 each side)
10 tuck crunch (slow and controlled)
arch body hold, 30 seconds

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, August 9, 2017

2017 August 8
by bk

Warmup: medicine ball clean practice

8 minute EMOM:
deadhang from pullup bar, 30 seconds

Conditioning:

“Dirty Thirty”

For Time: (time cap, 22 minutes)
30 double-unders
30 kettlebell swings (53lb/35lb)
30 wallball (20lb/10lb)
30 box jump (24in/20in)
30 sumo deadlift high pull (95lb/65lb)
30 pullups
30 medicine ball cleans (20lb/14lb)
30 abmat situps
30 burpees
30 double-unders

Compare to 11/30/10
Compare to 5/3/10
Compare to 2/1/10
Compare to 8/17/09

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, August 8, 2017

2017 August 7
by bk

EMOM for 8 minutes: (using 60-75% of your front squat)
1 power clean
3 front squats
1 shoulder-to-overhead (recommend, push jerk and/or split jerk)
-may add weight as desired during rest period

then….

AMRAP in 8 minutes:
2-4-6-8-10-12-14-etc….
thrusters (115lb/80lb)
toes-to-bar

Core Development:
50 hollow body rock
50 arch body rock

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Monday, August 7, 2017

2017 August 6
by bk

“Randy” is a CrossFit Hero WOD named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children.  “Randy” first appeared on the CrossFit website 13 February 2008.

At 0:00….

“Randy”

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

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

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

At 15:00….

For time:
Run 400m
75 air squats
30 lateral burpee over barbell

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

Post time for each workout to comments

CrossFit Integrity, Charleston, SC

Saturday, August 5, 2017

2017 August 5
by bk

Today’s Schedule:
7:00am – Weightlifting (hang snatch, mid thigh + below knees)
8:00am – Group Class
9:00am to 11:00am – Open Gym


For time:
airdyne, 15 calories
row, 15 calories
20 dumbbell thrusters (25lb/15lb)
30 walking lunges
40 Russian kettlebell swings
80 abmat situps
40 Russian kettlebell swings
30 walking lunges
20 dumbbell thrusters (25lb/15lb)
row, 15 calories
airdyne, 15 calories

Post time to comments

CrossFit Integrity, Charleston, SC