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Thursday, November 15, 2018

2018 November 15
by bk

EMOM for 4 minutes:
3 full clean (moderately light to moderate)

-rest 2 minutes, then….

EMOM for 4 minutes:
2 full clean (moderate to moderately heavy)

-rest 2 minutes, then….

EMOM for 4 minutes:
1 full clean (moderately heavy to heavy)

then….

Max rep burpee toes-to-bar in 4 minutes
* 1 rep = 1 burpee + 1 pullup

-rest 2 minutes, then….

Max rep burpee toes-to-bar in 4 minutes

* 1 rep = 1 burpee + 1 pullup

Post loads for each EMOM and reps for each AMRAP to comments

CrossFit Integrity, Charleston, SC

Wednesday, November 14, 2018

2018 November 13
by bk

Strict Weighted Ring Dips, 5 sets of 5

In any order….

5 rounds for max calories of:
Row 15 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 45 seconds, rest 45 seconds
(3 minutes per round, 15 minutes total)

-rest 3 minutes, then….

5 rounds for max calories of:
Airdyne 15 seconds, rest 45 seconds
Airdyne 30 seconds, rest 30 seconds
Airdyne 45 seconds, rest 15 seconds
(3 minutes per round, 15 minutes total)

Core Development:
hollow body hold, 3 sets of 25 seconds
hollow body rock, 3 sets of 25

Post loads and total reps for each to comments

CrossFit Integrity, Charleston, SC

Tuesday, November 13, 2018

2018 November 12
by bk

Bench Press, 5 sets of 6
-using 65%-75% of your 1-rep max
-or, go by feel, moderate weight for all sets

then….

AMRAP in 13 minutes:
Row 60 calories
50 toes-to-bar
40 wallball (20lb/14lb)
30 power clean (135lb/95lb)
20 bar muscle-ups / chest-to-bar pullups / pullups

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Monday, November 12, 2018

2018 November 11
by bk

Happy Veteran’s Day yesterday!…and many thanks to all former and current military for your service!

Today, we honor the following CrossFit Integrity family members who are currently serving or have served by completing the “Air Force WOD”.

Weighted Strict Pullups, 5 sets of 4

then….

An Air Force C-17 cargo aircraft crashed on Elmendorf Air Force Base (Alaska) in 2010. The aircrew was made up of four people, three in the Alaska Air National Guard and one on active duty at Joint Base Elmendorf-Richardson. The Air Force announced early Thursday morning that all four were killed…. READ MORE

“Air Force WOD”

For time: (time cap, 18 minutes)
20 thrusters (95lb/65lb)
20 Sumo deadlift high pull (95lb/65lb)
20 push jerk (95lb/65lb)
20 overhead squat (95lb/65lb)
20 front squat (95lb/65lb)

Each athlete will perform four burpees at the beginning of every minute (starting at 0:00) before moving on to the barbell work. The athlete will proceed to the next movement once an he/she has completed all 20 reps. There is a 20 minute time cap.

Compare to 11/6/17
Compare to 8/15/11
Compare to 8/2/10
Compare to 2/15/10

Core Development:
side plank hold, 3 sets of 40 seconds (each side)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

2018 November 9
by bk


AMRAP in 22 minutes: (teams of two, one person working at a time)
Airdyne, 50 calories
40 bench press (165lb/110lb)
30 power clean (135lb/95lb)
-modify as needed

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, November 9, 2018

2018 November 8
by bk


Front Squat, 6 sets of 5
-using 70%-80% of your 1-rep max

then….

4 rounds for time:
Run 400m
12 dumbbell thrusters (45lb/25lb)
-option to do 50lb/35lb

Core Development:
arch body rock, 3 sets of 25
seated med ball twists, 3 sets of 30 (15 each side)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, November 8, 2018

2018 November 7
by bk

AMRAP in 27 minutes: (teams of two, one person working at a time)
Row 80 calories
70 abmat situps
60 power snatch (75lb/55lb)
50 box jump overs (24in/20in)
40 bar facing burpees
30 pullups

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, November 7, 2018

2018 November 6
by bk


In 7-8 sets, work up to a heavy complex of:
2 push press
3 push jerk

then….

AMRAP in 10 minutes:
40 double-unders
15 wallball (20lb/14lb)

Core Development:
side plank hold, 3 sets of 30 (each side)
hollow body rock, 3 sets of 20

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, November 6, 2018

2018 November 5
by bk


Deadlift, 5 sets of 6
-using 65%-75% of your 1-rep max
-or, go by feel, moderate weight for all sets

then….

For time: (time cap, 16 minutes)
15 burpees
Run 400m
20 pullups
Run 400m
25 toes-to-bar
Run 400m
20 pullups
Run 400m
15 burpees

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, November 5, 2018

2018 November 4
by bk

ATTENTION! Please welcome Coach Damian Huerta to our CFI coaching team! Prior to moving to Charleston, he shadowed for many hours at CrossFit West Visalia in California and as a CF-Level 1 and CF-Level 2 coach at CrossFit Chattahoochee in Atlanta. He just received his CF Gymnastics this weekend…. He is excited to help out at our gym, and we are excited to have him!

Back Squat, 6 sets of 5
-using 70%-80% of your 1-rep max

then….

AMRAP in 12 minutes:
10 shoulder-to-overhead (135/95)
10 toes-to-bar
10 box jump (24/20)

Core Development:
GHD hip extensions, 3 sets of 20

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC