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Saturday, October 20, 2018

2018 October 19
by bk

Today’s Schedule:
8:00am – Weightlifting/Skills (athlete’s choice)
9:00am – Group Class
9:30am to 11:00am – Open Gym

AMRAP in 24 minutes:
Row 30 calories
30 Russian kettlebell swings (53/35)
30 abmat situps
30 pushups

-teams of two
-one person working at a time
-trade/transition partners every minute (1:00)

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, October 19, 2018

2018 October 18
by bk

Split Jerk, 6-7 sets of 3
-work up to a moderate weight (if ready)

then….

5 rounds for time: (time cap, 18 minutes)
17 sumo deadlift high pull (75lb/55lb)
17 thrusters (75lb/55lb)

Core Development:
GHD hip extensions, 4 sets of 15
weighted abmat situps, 3 sets of 20

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, October 18, 2018

2018 October 17
by bk


4 sets:
16 staggered stance good morning (8 each side)
12 alternating double kettlebell front rack reverse lunge (6 each side)
10 side lying clam raise (each side)

then….

For time:
Row 750m
75 slamball (30lb/20lb)

Core Development:

3 sets:
15 leg raises
30 flutter kicks (2-count)
plank hold, 45 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, October 17, 2018

2018 October 16
by bk

CrossFit Integrity – Integrity’s Revenge 2011 from Palmetto Coast Media on Vimeo.

For time: (teams of two)
Run 400m (together)
30 synchronized deadlift (185lb/155lb)
Run 400m (together)
90 pullups (one person working at a time, trade reps as needed)
Run 400m (together)
90 tandem alternating wallball (20lb/14lb)…45 each
Run 400m (together)
30 synchronized bar facing burpee double jump over barbells

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, October 16, 2018

2018 October 15
by bk

EMOM in 3 minutes:
3 tall clean (full squat)

-rest 1 minute, then….

EMOM in 3 minutes:
3 hang clean (full squat)

-rest 1 minute, then….

hang clean (full squat), take 6 minutes to work up to a heavy single

then….

AMRAP in 13 minutes:
6 front squat (135lb/95lb)
9 box jump (24in/20in)
12 kettlebell swings (53lb/35lb)

Core Development:
side plank hold, 4 sets of 30 seconds (each side)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, October 15, 2018

2018 October 14
by bk

Push Press, 5 sets of 4
Push Jerk, 5 sets of 2
-moderate to moderately heavy for all sets

then….

For time: (time cap, 15 minutes)
50 double-unders
25 toes-to-bar
5o double-unders
25 ring dips (box dips/pushups)
50 double-unders
25 pullups
50 double-unders
25 handstand pushups

Core Development:
20 tuck crunch
hollow body hold, 30 seconds
40 hollow body rock
hollow body hold, 30 seconds
20 tuck crunch

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Saturday, October 13, 2018

2018 October 12
by bk

Today’s Schedule:
8:00am – Weightlifting/Skills (Athlete’s Choice)
9:00am – Group Class
9:30am to 11:00am – Open Gym

AMRAP in 24 minutes: (teams of two)
6 power clean (135lb/95lb)
9 pushups
12 med ball abmat situps
15 dumbbell push press (25lb/15lb)
18 air squats

*team members alternate after every 400m
-one person runs 400m
-other person works on the reps
-switch after the person gets back from the run

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, October 12, 2018

2018 October 11
by bk


3 sets:
12 Bulgarian split squats (each side)
8 dumbbell Romanian deadlift (pause 2 seconds at the bottom)
10 side lying clam raises (each side)

then….

7 rounds for time: (time cap, 18 minutes)
7 kettlebell swings (70lb/53lb)
7 toes-to-bar
Airdyne or Row, 7 calories
7 box jumps (24in/20in)
7 burpees

Core Development:
15 v-ups
30 hollow body rock
45 heel touches (2-count)
60 flutter kicks (2-count)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, October 11, 2018

2018 October 10
by bk

CrossFit Integrity – Integrity’s Revenge 2012 from Palmetto Coast Media on Vimeo.

For 20 minutes: (continuous running clock)

Part A:  From 0:00 to 12:00….

AMRAP in 12 minutes: (team of 2, alternating rounds)
Row, 10 calories
10 hang clean (135lb/95lb)

-goal is to complete the hang clean in unbroken sets
-modify as needed
-resting athlete may stage on rower, preparing for working athlete to finish hang cleans
-create team names referencing a CrossFit movement

Compare to 9/14/15

From 12:00 to 20:00

Part B:  Clean and Jerk, max load per team

Post team name, round/reps and max team load to comments

CrossFit Integrity, Charleston, SC

Wednesday, October 10, 2018

2018 October 9
by bk


Front Squat, 3 sets of 3 at 83-88% of 1-rep max
Back Squat, 3 sets of 3 at 83-88% of 1-rep max

then….

AMRAP in 15 minutes:
5 pullups
10 pushups
15 abmat situps

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC