ATTENTION: The gym will be closed this upcoming Monday, May 27th (Memorial Day). All are welcome to stop by CrossFit Discovery Downtown to support the event, Remember The Hero’s, as the participants will conquer all hero WODs that day. There is an option to team up together to complete a WOD. Multiple hero WODs will kick off at 8am, 9am, 10am, 11am, 12pm, 1pm, 2pm with the final WOD “Murph” at 2pm. If you want to do a hero WOD, contact Robert at CrossFit Discovery OR you can post on the following Facebook page.

Remember The Hero’s Facebook Page

List Of WODs/Schedule

Back Squat
1 set of 4 reps, using 75%
3 sets of 4 reps, using 80%

Front Squat
1 set of 5 reps, using 60%
1 set of 5 reps, using 65%
2 sets of 5 reps , using 70%

Supplemental:
4 sets of:
Ring Support Hold (top), 12 seconds
Ring Support Hold (bottom), 12 seconds
15 pushups

Strict Pullups, 3 sets of 12 reps

Core Development:
Hollow Body Hold, 5 sets of 20 seconds
Arch Body Hold, 5 sets of 20 seconds
60 abmat situps (weighted, if desired)

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CrossFit Integrity, Charleston, SC

For time:
100 burpees

Compare to 12/31/11

Core Development:
GHD hip extensions, 3 sets of 20 reps

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CrossFit Integrity, Charleston, SC

ATTENTION:  The gym will be closed this upcoming Monday, May 27th (Memorial Day).  All are welcome to stop by CrossFit Discovery Downtown to support the event, Remember The Hero’s, as the participants will conquer all hero WODs that day.   There is an option to team up together to complete a WOD.  Multiple hero WODs will kick off at 8am, 9am, 10am, 11am, 12pm, 1pm, 2pm with the final WOD “Murph” at 2pm.  If you want to do a hero WOD, contact Robert at CrossFit Discovery OR you can post on the following Facebook page.

Remember The Hero’s Facebook Page

List Of WODs/Schedule

Pendlay Row, 5-5-5-5-5 reps (15 minutes)

then….

For time:
60 shoulder-to-overhead (115lb/80lb)
50 box jumps (24in/19in), pause at top
40 toes-to-bar
50 abmat situps
Run 600m

-20 minute cap, scale reps/weight if needed

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CrossFit Integrity, Charleston, SC

Back Squat
1 set of 6 reps, using 70%
1 set of 6 reps, using 80%
1 set of 3 reps , using 90%
1 set of 3 reps , using 95%

Front Squat
1 set of 5 reps, using 65%
1 set of 4 reps, using 75%
2 sets of 4 reps , using 80%

Supplemental:
Strict Pull Ups, 4 sets of 5 reps (weighted, if desired)
Strict Chin Ups, 3 sets of 6 reps (weighted, if desired)
Beat Swings, 5 sets of 12 reps
60 pushups (weighted or deficit, if desired)

Core Development:
Plank Hold, 5 sets of 60 seconds (weighted, if desired)
-rest 1 minute between sets

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CrossFit Integrity, Charleston, SC

Today’s Schedule:
Open Gym – 9:00am – 11:30am
Yoga – 11:30am – 1:00pm

CrossFit Integrity, Charleston, SC

Today’s warm up……

For time: (In teams of three)
Row 6500 meters

-one person will be rowing, one holding a plate overhead and one holding two kettlebells
Plate – 55lb/35lb
KBs – 70lb/53lb

Teams will rotate when either the plate holder or the kettlebell holder need to switch

Compare to 2/20/13

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CrossFit Integrity, Charleston, SC

Back Squat
1 set of 6 reps, using 65%
1 set of 6 reps, using 75%
2 sets of 6 reps , using 80%

Front Squat
1 set of 6 reps, using 60%
1 set of 6 reps, using 65%
2 sets of 6 reps , using 70%

Supplemental:
90 pushups (weighted or deficit, if desired)
Beat Swings, 5 sets of 15 reps
Ring Rows, 5 sets of 10 reps (weighted, if desired)

Core Development:
3 minute plank hold (cumulative)
40 hollow body rock (sub 3 sets of 15 second hollow body hold)

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CrossFit Integrity, Charleston, SC

Back Squat
1 set of 8 reps, using 60%
1 set of 6 reps, using 75%
1 set of 4 reps , using 85%
1 set of 4 reps, using 90%

Front Squat
1 set of 5 reps, using 70%
1 set of 4 reps, using 80%
1 set of 3 reps, using 85%
1 set of 3 reps, using 90%

Supplemental:
Ring Support Holds (top), 3 sets of 15 seconds
Ring Support Holds (bottom), 3 sets of 15 seconds
80 Pushups
Stict Chin Ups, 3 sets of 8 reps

Core Development:
Plank Hold, 4 minutes (cumulative)
50 abmat situps

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CrossFit Integrity, Charleston, SC