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Monday, August 20, 2018

2018 August 19
by bk


Deadlift
-3 sets of 1 rep at 90% of 1-rep max
-3 sets of 2-3 reps at 80% of 1-rep max
-3 sets of 5-7 reps at 70% of 1-rep max

then….

4 rounds for time: (time cap, 10 minutes)
15 kettlebell swings (53lb/35lb)
15 wallball (20lb/14lb)

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

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Saturday, Augusrt 18, 2018

2018 August 17
by bk

Today’s Schedule:
8:00am – Weightlifting (full clean)
9:00am – Group Class
9:30am to 11:00am – Open Gym

Sunday’s Schedule:
10:30am t0 12:30pm – Open Gym

5 rounds for time:
Run 400m
7 one-arm dumbbell thrusters (45lb/25lb)
7 other-arm dumbbell thrusters (45lb/25lb)
14 slamball (30lb/20lb)

Post time to comments

CrossFit Integrity, Charleston, SC

Friday, August 17, 2018

2018 August 16
by bk


Bench Press, 4 sets of 5-7 reps
-using 60%-65% of your 1-rep max
-for this day of our current strength program, the intensity and volume is supposed to be ‘light’
-stick to the set/rep scheme and percentage without going over 65%

then….

Deadlift, 4 sets of 5-7 reps
-using 60%-65% of your 1-rep max
-for this day of our current strength program, the intensity and volume is supposed to be ‘light’
-stick to the set/rep scheme and percentage without going over 65%

then….

In 6 minutes:
Run 400m (buy-in)
max rep burpee box jump overs (30in/24in) in the remaining time

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

Post loads and total burpee box jump over reps to comments

CrossFit Integrity, Charleston, SC

Thursday, August 16, 2018

2018 August 15
by bk

AMRAP in 25 minutes: (teams of two, one person working at a time)
30 airdyne (calories)
40 pushups
50 abmat situps
40 toes-to-bar
30 double kettlebell deadlift (70lb/53lb)

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, August 15, 2018

2018 August 14
by bk


8 sets of: (each set starts every 90 seconds)
1 clean grip deadlift
1 hang power clean
2 front squats
1 squat clean

then….

3 rounds for time: (time cap, 15 minutes)
Run 400m
36 alternating lunge, stationary (18 each side)
12 hang power clean (155lb/105lb)

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

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, August 14, 2018

2018 August 13
by bk


With a running clock…

(Part A)….For time: (time cap, 10 minutes)
airdyne, 100 calories

then….At 12:00….

(Part B)….“Death By Burpees”

With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute… continuing as long as you are able, when you cannot complete the number of burpees for that minute/round. Number of TOTAL burpees is your score. Make sure to add the burpees completed during your final minute to your previous minute totals. This is also WOD-board applicable. The breakdown for cumulative number of burpees 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
16……136
17……153
18……171
19……190
20……210
21……231
22……253
23……276
24……300
25……325
26……351
27……378
28……406
29……435
30……465
etc…..etc

Compare to 10/16/13
Compare to 4/27/10

Core Development:
GHD hip extensions, 3 sets of 15

Post time and number of total burpee reps to comments

CrossFit Integrity, Charleston, SC

Monday, August 13, 2018

2018 August 12
by bk


Overhead Squat, 5-4-3-2-2-2-2
-option: work up to a heavy double

then….

AMRAP in 10 minutes:
20 alternating dumbbell snatch (65lb/45lb)
30 air squats
5 strict pullups

Core Development:
50 good morning (45lb/35lb)
-partition as needed

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, August 11, 2018

2018 August 10
by bk

Today’s Schedule:
8:00am – Competitors WOD (CF James Island Competition – chipper WOD)
9:00am – Group Class
9:30am to 11:00am – Open Gym

Sunday’s Schedule:
10:30am t0 12:30pm – Open Gym


3 rounds for time:
Run 400m
2 rounds of…
10 pullups
15 pushups
20 air squats

Post time to comments

CrossFit Integrity, Charleston, SC

Friday, August 10, 2018

2018 August 10
by bk


AMRAP in 18 minutes: (teams of two, one person working at a time)
20-40-60-80-etc…reps of…
Row (calories)
abmat situps
Russian kettlebell swings (70lb/53lb)
wallball (20lb/14lb))
-run 400m (together) with a medicine ball (20lb/14lb/10lb) at 8:00

-rest 3 minutes, then….

Front Squat, take 8 minutes to find an overall team “heavy single”

Post team names, total reps and total load to comments

CrossFit Integrity, Charleston, SC

Thursday, August 9, 2018

2018 August 9
by bk

Alternating EMOM in 25 minutes: (5 sets each)
minute 1: (up to 15) handstand pushups (or any modification)
minute 2: (up to 6)  muscle-ups, bar/ring (or any modification)
minute 3: 15 GHD hip extensions
minute 4: Airdyne, max calories in 45 seconds
minute 5: Rest

Post results and max calories to comments

CrossFit Integrity, Charleston, SC