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Wednesday, March 29, 2017

2017 March 28
by bk

6:00pm Skills Workshop Movement – rope climbs (wear long socks)

Back Squat, heavy triple….then 1 sets of 3 at 90% of heavy triple

then….

For 10 minutes:
Row 1200m
30 burpees
max reps toes-to-bar in the remaining time (sub abmat situps)

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, March 28, 2017

2017 March 27
by bk

Congratulations to all of our athletes who completed the 2017 CrossFit Games Open! We are proud of everyone’s accomplishments and all of the support and cheering for each other within the community!

Congratulations to Kolson for (unofficially) finishing in 13th place in the Southeast regions and 1st in South Carolina in her division in the 2017 CrossFit Games Open! We are excited to see her advance to the Regional in Atlanta on June 2nd-4th where she has an opportunity to qualify for The CrossFit Games in August! For anyone who wants to support her, “Kolson” shirts will be available soon! Great work Kolson!

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

then….

4 rounds for time:
20 Russian kettlebell swings (70lb/53lb)
20 pushups
Run 400m

Core Development:
side plank hold, 3 sets of 45 seconds (each side)
50 hollow body rock

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, March 27, 2017

2017 March 26
by bk

CrossFit Games Open WOD 17.5

10 rounds for time: (40 minute time cap)
9 thrusters (95lb/65lb)
35 double-unders

-Modified-

10 rounds for time: (40 minute time cap)
9 thrusters (65lb/45lb)
35 single-unders

Compare to 3/24/17

OR

AMRAP in 17 minutes:
airdyne, 20 calories
15 wallball (20lb/14lb)
10 strict pullups

Core Development:
tuck crunch, 3 sets of 15
hollow body hold, 3 sets of 20 seconds

Accessory: (Optional)
ring support holds (top), 4 sets of 10-20 seconds
ring support holds (bottom), 4 sets of 10-20 seconds
lat pulldowns, 4 sets of 10
dumbbell pullovers, 3 sets of 12
butterflies, 3 sets of 20
one arm knee up rotator cuff rotations, 3 sets of 15 (each arm)
one leg reverse hyper, 3 sets of 15 (each leg)

Post time to comments

CrossFit Integrity, Charleston, SC

Saturday, March 25, 2017

2017 March 25
by bk

Today’s Schedule: (movement: snatch)
8:00am – Lifting Class
9:30am – Community Class (Bring A Buddy, free for first timers)
8:00am to 11:00am – Open Gym

In teams of two: (one person working at a time)
AMRAP in 10 minutes:
50-40-30-20-10
airdyne (calories)
abmat situps

-rest 5 minutes, then….

AMRAP in 10 minutes:
50-40-30-20-10
row (calories)
dumbbell push press

Post team names and total reps per AMRAP to comments

CrossFit Integrity, Charleston, SC

Friday, March 24, 2017

2017 March 23
by bk

Gym Social Announcement!  To celebrate the end of the 2017 CrossFit Games Open and all of our athletes accomplishments, PR’s, firsts, etc….we are having Friday Night Lights this evening for the final CrossFit Games Open WOD (17.5)  Come and hang out and cheer on/support those doing the workout.  Bring food and drinks!  Heats start at 5pm.  The 4pm and 5:30pm classes are cancelled for this evening.  Bring your family and friends!

CrossFit Games Open WOD 17.5

10 rounds for time: (40 minute time cap)
9 thrusters (95lb/65lb)
35 double-unders

-Modified-

10 rounds for time: (40 minute time cap)
9 thrusters (65lb/45lb)
35 single-unders

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, March 23, 2017

2017 March 22
by bk

17.5 UPDATE:  We will be viewing the final CrossFit Games Open workout (17.5) announcement at the gym this evening at 8:00pm!  All are invited!


30 minutes: (without tension)… Low Intensity Steady State (LISS)
1-arm kettlebell farmers carry (53lb/35lb), 30m
other arm kettlebell farmers carry (53lb/35lb), 30m
10 box jump + step down (24in/20in)
10 opposing limb arch hold (5 each side, pause 2 seconds)
1-arm dumbbell overhead carry (45lb/25lb), 30m
other arm dumbbell overhead carry (45lb/25lb), 30m
airdyne (30/24) calories OR row (500/400) meters)

30m = down wood and back

Post to comments

CrossFit Integrity, Charleston, SC

Wednesday, March 22, 2017

2017 March 22
by bk

Gym Social Announcement!  We are having Friday Night Lights this week for the final CrossFit Games Open WOD (17.5)  This Friday, come and hang out and cheer on/support those doing the workout.  Bring food and drinks!  Heats start at 5pm.  The 4pm and 5:30pm classes are cancelled for Friday evening.

AMRAP in 10 minutes:
35 double-unders
12 toes-to-bar
5 clean and jerk (135lb/95lb)

rest 5 minutes, then….

3 rounds for time:
Run 400m
walking lunge, 50ft

Core Development:
3 sets of:
15 hollow body rock
10 tuck crunch
plank hold, 45 seconds
-rest 1 minute between sets

Post rounds/reps and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, March 21, 2017

2017 March 20
by bk

Back Squat, 8-8-8-8 reps (using 60-65% of 1RM)

then….

For time:
18-12-6
bar facing burpees
dumbbell thrusters (50lb/35lb)

rest 2 minutes, then….

15-9-3
dumbbell thrusters (50lb/35lb)
bar facing burpees

Core Development:
hollow body hold, 3 sets of max seconds

Post loads, time and max seconds to comments

CrossFit Integrity, Charleston, SC

Monday, March 20, 2017

2017 March 19
by bk

Gym Social Announcement!  We are having Friday Night Lights this week for the final CrossFit Games Open WOD (17.5)  This Friday, come and hang out and cheer on/support those doing the workout.  Bring food and drinks!  Heats start at 5pm.  The 4pm and 5:30pm classes are cancelled for Friday evening.

 

CrossFit Games Open WOD 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlift (225lb/155lb)
55 wallball (20lb-10ft/14lb-9ft)
Row 55 calories
55 handstand pushups

Modified:
55 deadlift (135lb/95lb)
55 wallball (20lb-9ft/10lb-9ft)
Row 55 calories
55 hand-release pushups

Compare to 3/17/17
Compare to 2/17/17
Compare to 3/21/16
Compare to 3/18/16

OR

AMRAP in 13 minutes:
15 kettlebell swings (53lb/35lb)
10 burpees
20 abmat situps

rest 5 minutes, then….

For time:
airdyne, 60 calories

Post reps and/or rounds/reps and time to comments

CrossFit Integrity, Charleston, SC

Saturday, March 18, 2017

2017 March 17
by bk

Today’s Schedule:
8:00am – Lifting Class
9:30am – Community Class (Bring A Buddy, free for first timers)
8:00am to 11:00am – Open Gym

4 rounds for time: (in teams of two, with one person working at a time)
Run 400m, with slamball (together)
30 slamball (30lb/20lb)
30 box jumps (24in/20in)

Post team names and time to comments

CrossFit Integrity, Charleston, SC

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