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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

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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

Tuesday, November 11, 2014

2014 November 10
by bk

Happy Veterans Day!  We will be completing a Hero WOD tomorrow in honor of all who served and currently serve!

Veteransday1

Squat Clean Thruster (Cluster), 2-2-2-2-2-2 reps

then….

AMRAP in 5 minutes: (reps)
1-2-3-4-5-6-etc….
front squat (135lb/95lb)
thruster (135lb/95lb)
shoulder-to-head (135lb/95lb)

-may squat clean from ground

Core Development:
50 arch body rock
50 hollow body rock
25 tuck crunch

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Monday, November 10, 2014

2014 November 9
by bk

Congratulations to all of our athletes who competed in Rep Your Box over the weekend!  Job well done!

bbra

Team Reverse “Barbara”

5 rounds for time: (in teams of two with one person working at a time)
50 air squats
40 situps (abmat)
30 pushups
20 pullups

Rest 3 minutes between rounds

Compare to 1/25/13

Post total time and splits to comments

CrossFit Integrity, Charleston, SC