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Friday, December 14, 2018

2018 December 13
by bk

ATTN: Afternoon class schedule for today, Friday 12/14/18 is as follows:
4:30pm – Group Class (instead of 4:00pm)
5:30pm – Group Class

Front Squat, 5 sets of 8
-go by feel, moderate to moderately heavy
-no failed reps

then….

3 rounds for time:
Row 20 calories
15 toes-to-bar
10 hang cleans (165lb/110lb)
5 bar muscle-ups

Mobility:
forearm stretches
lizard
pigeon

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, December 13, 2018

2018 December 12
by bk

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

“Jack”

AMRAP in 20 minutes:
10 push press (115lb/80lb)
10 kettlebell swings (53lb/35lb)
10 box jump (24in/20in)

Core Development:
100 hollow body rock (partition as needed)

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, December 12, 2018

2018 December 12
by bk


4 sets:
10 bench press
10 Pendlay Row

3 sets:
15 banded pull aparts
20 banded tricep pushdowns
10 floor angels

then….

“Flight Simulator”

For time:
5-10-15-20-25-30-35-40-45-50..and back down
double-unders

-sets must be unbroken
-must rest between sets
-time cap, 15 minutes
-modifications: breaking up sets, 5-25 or 30 and back down, double under practice

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, December 11, 2018

2018 December 10
by bk


Back Squat, take 15 minutes to find a moderately heavy to heavy 5-rep (5-rep max)

3 sets of:
banded march, 90 seconds
-rest 30 seconds
airdyne, max calories in 2 minutes
-rest 2 minutes between sets

Post loads and calories per set to comments

CrossFit Integrity, Charleston, SC

Monday, December 10, 2018

2018 December 10
by bk

For time:
Airdyne 1.5/1.2 miles
40 air squats
20 burpees
Row 1500m/1250m
40 air squats
20 burpees

Optional Cash-Out
Airdyne 1.5/1.2 miles

CrossFit Integrity, Charleston, SC

Friday, December 7, 2018

2018 December 7
by bk

In memory of Pearl Harbor

AMRAP in 18 minutes:
12 front rack alternating lunge (95lb/65lb)
7 power snatch (95lb/65lb)
41 double-unders

Integrity’s Revenge Athletes:

18 minutes (Low Intensity Steady State)
12 lateral box step up and over (athlete’s choice on height)
1-arm dumbbell overhead walk, 40 feet (down with one arm and back with the other)
7 side lying clam raise (each side)
1-arm dumbbell overhead walk, 40 feet (down with one arm and back with the other)
Row 21 calories
Airdyne 20 calories

Core Development:
4 sets:
9 v-ups
12 tuck crunch
15 hollow body rock

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, December 6, 2018

2018 December 5
by bk

For time: (teams of 2, with one person working at a time)
Row 500m
60 Russian kettlebell swings (70lb/53lb)
Row 1000m
60 Russian kettlebell swings (70lb/53lb)
Row 1500m
60 Russian kettlebell swings (70lb/53lb)
Row 2000m

-all rowing is done in sets of 250m
-all KBS is done in sets of 15
-time cap,  28 minutes

Core Development:
6 minute alternating tabata
-side plank hold (on side)
-side plank hold (other side)

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, December 5, 2018

2018 December 4
by bk


ring support hold (top), 4 sets of 10-20 seconds
ring support hold (bottom), 4 sets of 10-20 seconds

then…

For time:
Run 400m
12 burpees
25 pullups
Run 400m
12 burpees
35 wallball (20lb/14lb)
Run 400m
12 burpees
45 abmat situps

Integrity’s Revenge Athletes:

Same as Above
-if feeling like you can use one more high intensity workout before active recovery

OR… active recovery…

For 15 minutes: (LISS – low intensity steady state)
bike, 15 calories (add 5 calories per round)
10 1-arm kettlebell side windmill (5 each side)
deadhang (pullup bar), 10 seconds
10 double-jump over barbell (or cone/any other object)

then…

Mobility, 20 minutes

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, December 4, 2018

2018 December 3
by bk

Alternating EMOM in 25 minutes: (5 sets)
minute 1: 20-30 double-unders
minute 2: 8-12 toes-t0-bar
minute 3: 8-12 handstand pushups / box HSPU / handstand hold, 15-20 seconds
minute 4: airdyne, 12/9 calories
minute 5: rest

-modify as needed

Post results to comments

CrossFit Integrity, Charleston, SC

Monday, December 3, 2018

2018 December 2
by bk



5 sets of:
1 clean deadlift
1 hang clean high pull
1 hang power clean
1 front squat
1 hang squat clean
1 push jerk/split jerk

-each set starts every two minutes
-mechanics and technique work
-use moderate load for all sets

AMRAP in 10 minutes:
15 pushups
5 power clean (135/95)
5 hang clean (135/95)
5 front squat (135/95)

Core Development:
bird dog, 4 sets of 10 (5 each side)
50 hollow body rock

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC