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Tuesday, October 23, 2018

2018 October 22
by bk


Back Squat, take 12 minutes to work up to a moderately heavy to heavy triple
-no more than 7 sets

then….

For time: (time cap, 20 minutes)
Run 400m
…right into…
3 rounds of  “Barbara”
20 pullups
30 pushups
40 abmat situps
50 air squats
…right into…
Run 400m

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, October 22, 2018

2018 October 21
by bk

6 sets:
2 clean high pull
2 power clean
-each set starts every 90 seconds

then….

For 12 minutes:
4 strict pullups
3 deadlift (185lb/125lb)
2 hang power clean (185lb/125lb)
1 shoulder-to-overhead (185lb/125lb)
-run 400m at 0:00 and 6:00
-continue where left off after the run at 6:00

Core Development:
3 sets of:
plank hold, 1 minute
20 seated med ball twists

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, October 20, 2018

2018 October 19
by bk

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

AMRAP in 24 minutes:
Row 30 calories
30 Russian kettlebell swings (53/35)
30 abmat situps
30 pushups

-teams of two
-one person working at a time
-trade/transition partners every minute (1:00)

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, October 19, 2018

2018 October 18
by bk

Split Jerk, 6-7 sets of 3
-work up to a moderate weight (if ready)

then….

5 rounds for time: (time cap, 18 minutes)
17 sumo deadlift high pull (75lb/55lb)
17 thrusters (75lb/55lb)

Core Development:
GHD hip extensions, 4 sets of 15
weighted abmat situps, 3 sets of 20

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, October 18, 2018

2018 October 17
by bk


4 sets:
16 staggered stance good morning (8 each side)
12 alternating double kettlebell front rack reverse lunge (6 each side)
10 side lying clam raise (each side)

then….

For time:
Row 750m
75 slamball (30lb/20lb)

Core Development:

3 sets:
15 leg raises
30 flutter kicks (2-count)
plank hold, 45 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, October 17, 2018

2018 October 16
by bk

CrossFit Integrity – Integrity’s Revenge 2011 from Palmetto Coast Media on Vimeo.

For time: (teams of two)
Run 400m (together)
30 synchronized deadlift (185lb/155lb)
Run 400m (together)
90 pullups (one person working at a time, trade reps as needed)
Run 400m (together)
90 tandem alternating wallball (20lb/14lb)…45 each
Run 400m (together)
30 synchronized bar facing burpee double jump over barbells

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, October 16, 2018

2018 October 15
by bk

EMOM in 3 minutes:
3 tall clean (full squat)

-rest 1 minute, then….

EMOM in 3 minutes:
3 hang clean (full squat)

-rest 1 minute, then….

hang clean (full squat), take 6 minutes to work up to a heavy single

then….

AMRAP in 13 minutes:
6 front squat (135lb/95lb)
9 box jump (24in/20in)
12 kettlebell swings (53lb/35lb)

Core Development:
side plank hold, 4 sets of 30 seconds (each side)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, October 15, 2018

2018 October 14
by bk

Push Press, 5 sets of 4
Push Jerk, 5 sets of 2
-moderate to moderately heavy for all sets

then….

For time: (time cap, 15 minutes)
50 double-unders
25 toes-to-bar
5o double-unders
25 ring dips (box dips/pushups)
50 double-unders
25 pullups
50 double-unders
25 handstand pushups

Core Development:
20 tuck crunch
hollow body hold, 30 seconds
40 hollow body rock
hollow body hold, 30 seconds
20 tuck crunch

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Saturday, October 13, 2018

2018 October 12
by bk

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

AMRAP in 24 minutes: (teams of two)
6 power clean (135lb/95lb)
9 pushups
12 med ball abmat situps
15 dumbbell push press (25lb/15lb)
18 air squats

*team members alternate after every 400m
-one person runs 400m
-other person works on the reps
-switch after the person gets back from the run

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, October 12, 2018

2018 October 11
by bk


3 sets:
12 Bulgarian split squats (each side)
8 dumbbell Romanian deadlift (pause 2 seconds at the bottom)
10 side lying clam raises (each side)

then….

7 rounds for time: (time cap, 18 minutes)
7 kettlebell swings (70lb/53lb)
7 toes-to-bar
Airdyne or Row, 7 calories
7 box jumps (24in/20in)
7 burpees

Core Development:
15 v-ups
30 hollow body rock
45 heel touches (2-count)
60 flutter kicks (2-count)

Post loads and time to comments

CrossFit Integrity, Charleston, SC