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Monday, November 24, 2014

2014 November 23
by bk

Group Class Schedule for Thanksgiving Week is as follows:
Monday – Normal Classes
Tuesday – Normal Classes
Wednesday – 6:00am, 10:30am, 4:00pm and 5:30pm (No 6:00pm Group Class, No 7:00pm Weightlifting Class)
Thursday – 9:30am Only
Friday – 10:30am and 4:30pm (No 6:00am, 5:00pm and 6:00pm Group Classes)
Saturday – Normal Hours

555

4 sets of:
10 ring dips
15 pushups
-rest 60-90 seconds between rounds

then….

4 rounds for time:
50 double-unders
15 power snatch (75lb/53lb)
9 chest-to-bar pullups

*drop bar from thighs

Post time to comments

CrossFit Integrity, Charleston, SC

Sunday, November 23, 2014

2014 November 22
by bk

Group Class Schedule for Thanksgiving Week is as follows:
Monday – Normal Classes
Tuesday – Normal Classes
Wednesday – 6:00am, 10:30am, 4:00pm and 5:30pm (No 6:00pm Group Class, No 7:00pm Weightlifting Class)
Thursday – 9:30am Only
Friday – 10:30am and 4:30pm (No 6:00am, 5:00pm and 6:00pm Group Classes)
Saturday – Normal Hours

CrossFit Integrity, Charleston, SC

Friday, November 21, 2014

2014 November 20
by bk

A3

For time:
100 double-unders
3 muscle-ups
75 double-unders
6 muscle-ups
50 double-unders
9 muscle-ups
25 double-unders
12 muscle-ups

*time cap: 22 minutes

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, November 20, 2014

2014 November 19
by bk

M8

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

then….

For time:
30 wallball (20lb/14lb)
30 clean and jerk (135lb/95lb)
30 wallball (20lb/14lb)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, November 19, 2014

2014 November 19
by bk

RC5

Shoulder Press, 4-4-4-4-4 reps (using 70-75% of your 1-rep max for all working sets)

Good Mornings, 7-7-7-7 reps (light to moderate load for all working sets)

then….

12 minute alternating tabata:
pushups
abmat situps
flutter kicks

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CrossFit Integrity, Charleston, SC

Tuesday, November 18, 2014

2014 November 18
by bk

Skill: Rope Climb

AMRAP in 18 minutes:
3 rope climbs (15ft)
6 toes-to-bar
9 kettlebell swings (53lb/35lb)
12 burpee box jumps (24in/20in)
15 back squat (115lb/80lb)

*modify as needed

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, November 17, 2014

2014 November 16
by bk

As Many Reps As Possible in 7 minutes:
3-6-9-12-15-18-21-etc….
thrusters (100lb/65lb)
chest-to-bar pullups

View Full Workout Description

Compare to 3/22/12

Core Development:
40 GHD situps
35 arch body rock
30 hollow body rock

Post reps and loads to comments

CrossFit Integrity, Charleston, SC

Friday, November 14, 2014

2014 November 13
by bk

For time:
Row 5000m

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, November 13, 2014

2014 November 12
by bk

4 rounds for time:
Run 400m
10 deadlift (225lb/155lb)
15 toes-to-bar

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, November 12, 2014

2014 November 11
by bk

“Ryan”

Five rounds for time:
7 muscle-ups
21 burpees

*20 minute time cap

Compare to 11/8/13

Post time to comments

CrossFit Integrity, Charleston, SC