Skip to content

Friday, April 18, 2014

2014 April 17
by bk

4pm

Clean, 2-2-2-2-2-2-2 reps

Romanian Deadlift, 10-10-10 reps

Core Development:
75 abmat situps

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, April 17, 2014

2014 April 17
by bk

CS

For time:
Run 800m
22 toes-to-bar
25 pushups
30 air squats
31 pullups
38 burpees
39 slamball (30lb/20lb)
Run 800m

Compare to 7/31/13

Core Development:
Hollow Body Hold, 3 sets of 25 seconds
Arch Body Hold, 3 sets of 25 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, April 16, 2014

2014 April 16
by bk

Ruby

Overhead Squat, take 15-20 minutes to work up to a heavy single/1-rep max
Overhead Squat, 2 sets of 2 at 80%

then….

AMRAP in 7 minutes: (in teams of 2, alternating rounds)
10 thrusters, using slamball (30lb/20lb)
1 slamball traverse (30lb/20lb) down, 24ft
1 slamball traverse (30lb/20lb) back, 24ft

Core Development:
Weighted Plank Hold, 4 minute (cumulative)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, April 15, 2014

2014 April 15
by bk

For time: (teams of two, one person working at a time)
100 kettlebell swings (53lb/35lb)
100 pushups
100 dumbbell snatch (45lb/25lb)
100 abmat situps
100  burpee-over-the-box (24in/20in)

Post time to comments

CrossFit Integrity, Charleston, SC

Monday, April 14, 2014

2014 April 14
by bk

CA1

Front Squat 3-3-3-3-3
Box Jumps 2-1-2-1-2-1-2

1 set is:
-3 Front Squat, Rest less than 30 seconds, then….
-2 or 1 Box Jumps, then….
-rest 2-3 minutes (2 = confident/1 = increase difficulty)

then….

For 8 minutes:
Run 400m
Max reps in remaining time:
3-6-9-12-15-etc….
power clean (135lb/95lb)
chest-to-bar pullups

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Friday, April 11, 2014

2014 April 11
by bk

The gym will be closed this Saturday (tomorrow), April 12th for the Catalyst Athletics Lifting Certification Course.  There will be no Introduction Class and Open Gym.  Group Classes will resume Monday, April 14th.

CA


Back Squat, take 25 minutes to work up to a heavy triple

then….

For time:
40 pushups
40 front squat (135lb/95lb)
Run 400m

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, April 10, 2014

2014 April 9
by bk

CATALYSTSEMINAR

Push Jerk, 2-2-2-2-1-1-1 reps

then….

4 rounds for time:
10 burpee-over-the-box (24in/20in)
10 slamball (40lb/30lb)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, April 9, 2014

2014 April 8
by bk

IMG_5933

4 sets of:
Run 470m (around all buildings)
-rest 2 minutes between sets

Compare to 10/9/13

Core Development:
8 minute alternating tabata
-plank hold
-flutter kicks

Post each run time to comments

CrossFit Integrity, Charleston, SC

Tuesday, April 8, 2014

2014 April 8
by bk

PurePharma

Skillwork:  Take 15-20 minutes to practice dumbbell snatch/handstands/handstand pushups

then….

3 rounds of:
Row, max calories in 90 seconds
-rest 30 seconds
Alternating dumbbell snatch (45lb/25lb), max reps in 90 seconds
-rest 30 seconds
Handstand pushups, max reps in 90 seconds
-rest 30 seconds

Score: sum of calories and reps for all rounds

Post score to comments

CrossFit Integrity, Charleston, SC

Monday, April 7, 2014

2014 April 6
by bk

Happy Birthday to Coach Mishelle!

CM

4 sets of:
4 strict pullups
6 strict chinups
8 kipping pullups (sub beat swings)

then….

For time:
15 hang squat clean (185lb/125lb)
18 ring dips
12 hang squat clean (185lb/125lb)
24 ring dips
9 hang squat clean (185lb/125lb)
30 ring dips

Post loads and time to comments

CrossFit Integrity, Charleston, SC