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Wednesday, September 19, 2018

2018 September 18
by bk


For time:
Airdyne (2.0/1.6) miles
Run 400m
Row (1500/1250) meters
Run 400m
30 burpees
Run 400m
35 box jump overs (24in/20in)
Run 400m
40 shoulder-to-overhead (115lb/80lb)

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, September 18, 2018

2018 September 17
by bk

Bench Press, 7 sets of 3
-work up to a heavy triple
-partner up and use a spotter

then….

3 rounds for time: (time cap, 14 minutes)
80 double-unders
40 air squats
20 deadlift (185lb/125lb)

-for DU, sub single-unders, 1:1

Core Development:
hollow body hold, accumulate 3 minutes

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, September 17, 2018

2018 September 16
by bk

We are back to normal schedule today, post Hurricane Florence!  Grab a partner and come ready to sweat!


AMRAP in 24 minutes: (teams of two, one person working at a time)
30 Russian kettlebell swings (70lb/53lb)
20 squat clean to overhead (155lb/105lb)
10 burpee + bar muscle up (sub burpee + chest-to-bar pullup/pullup/jumping pullup)

*Run 400m together at 0:00, 8:00 and 16:00
-continue AMRAP where left off after each run

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, September 14, 2018

2018 September 14
by bk

We are closed until further notice due to Hurricane Florence.  Stay safe everyone.

CrossFit Integrity, Charleston, SC

Thursday, September 13, 2018

2018 September 12
by bk

Today’s Schedule:
8:30am – Group Class (Hurricane Florence team workout)
9:30am to 12:00pm – Open Gym

“Hurricane Florence, Batten Down The Hatches” Team WOD

For time: (teams of two, with one person working at a time)
Run 400m (together)
200 air squats
Run 400m (together)
160 kettlebell sumo deadlift high pull (53lb/35lb)
Run 400m (together)
120 slamball (30lb/20lb)
Run 400m (together)
80 partner abmat situps + slamball throw (30lb/20lb)…40 each

Team Name Theme: Hurricane Florence

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, September 12, 2018

2018 September 11
by bk

Hurricane Florence schedule for today, Wednesday, 9/12/18
5:30am – group class
5:00pm to 6:30pm – open gym

Overhead Squat, 5-5-5-5-5 reps
-go by feel, using moderate weight for all working sets

then….

AMRAP in 14 minutes:
5-10-15-20-25-etc
dumbbell push press (45lb/25lb)
abmat situps
box jump overs (24in/20in)
pullups

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, September 11, 2018

2018 September 10
by bk

UPDATE:  Open Gym today from 4:30pm to 6pm

 

911/01, we will always remember and observe this day

Due to the South Carolina Governor’s order to evacuate for Hurricane Florence, we are closed starting today (Tuesday, September 11th) until further notice.  We will keep you informed when the gym will be back open.  Please be safe everyone, your health and safety are important to us!

We will honor 9-11 with a memorial WOD when the gym re-opens.


CrossFit Integrity, Charleston, SC

Monday, September 10, 2018

2018 September 9
by bk

Congrats to all of our athletes and everyone who competed today at the BoxLife Games at The BoxLife Games and OCFD Fire Rescue 343 Fitness Challenge over the weekend! Great job on testing your fitness!…congrats to everyone who competed for the first time and our 1st place Rx finishers!


Bench Press, 6 sets of 5
-work up to a moderate to moderately heavy set of 5

then….

AMRAP in 13 minutes:
30 pushups
25 toes-to-bar
20 hang clean (115lb/80lb)
Run 400m

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

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, September 8, 2018

2018 September 7
by bk

Good luck to all of our numerous athletes who are competing tomorrow on James Island and down in Florida!

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


For time:
AMRAP in 17 minutes
10 abmat situps
Airdyne, 9 calories
8 front rack alternating lunges (65lb/45lb)
7 shoulder press (65lb/45lb)
6 lateral burpees over barbell
5 strict pullups (ring rows)

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, September 7, 2018

2018 September 6
by bk


AMRAP in 20 minutes:
25 double-unders
5 power clean (135lb/95lb)
25 double-unders
10 toes-to-bar (knee raises)

-Run 400m at 0:00 and 10:00

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC