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Tuesday, July 28, 2015

2015 July 27
by bk


AMRAP in 17 minutes:
Run 400m
30 snatch (75lb/55lb)
Row 30 calories
20 snatch (105lb/75lb)
Row 20 calories
10 snatch (135lb/95lb)
Row 10 calories
max snatch in the remaining time (165lb/115lb)

Core Development:
plank hold, 5 sets of 45 seconds

Post total reps to comments

CrossFit Integrity, Charleston, SC

Monday, July 27, 2015

2015 July 26
by bk


Back Squat, 8 sets of 2 (using 88% of your 1-rep max)


AMRAP in 4 minutes:
4 burpee box jumps (24in/20in)
4 strict pullups

-rest 2 minutes

AMRAP in 4 minutes:
4 burpee box jumps (24in/20in)
4 strict pullups

Core Development:
4 sets of:
hollow body hold, 30 seconds
15 arch body rock

Post loads and AMRAP splits and total reps to comments

CrossFit Integrity, Charleston, SC

Friday, July 24, 2015

2015 July 23
by bk


For time:
Run 600m (starting at back door)
50 pullups
Run 400m
30 squat clean thrusters (155lb/105lb)
Run 200m (starting at back door)

Core Development:
Plank Hold, 35 seconds on, 25 seconds off for 7 minutes

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, July 23, 2015

2015 July 22
by bk


4 sets of:
ring support hold (top), 10-20 seconds
ring support hold (bottom), 10-20 seconds
beat swings


5 rounds for time:
5 deadlift (275lb/185lb)
10 burpees

Compare to 10/28/14

Core Development:
60 hollow body rock

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, July 22, 2015

2015 July 21
by bk

7:00pm Weightlifting Class Movement – Hang Snatch


Front Squat, 10 sets of 2 (using 84% of your 1-rep max)


8 minute alternating tabata:
-abmat situps

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC 

Tuesday, July 21, 2015

2015 July 20
by bk


AMRAP in 15 minutes:
Row 55 calories
45 double-unders
35 toes-to-bar
25 power clean (135/95lb)
15 muscle-ups

-modify as needed

Post reps to comments

CrossFit Integrity, Charleston, SC

Monday, July 20, 2015

2015 July 19
by bk

Great job by all of our athletes (Tiffany P., Stephanie F. and Jeff B.) who lifted at MDUSA over the weekend!  Congratulations to Stephanie F. for qualifying for the USA Weightlifting American Open Championships in December 2015 in Reno, NV!  Great job on crushing your goal and job well done on this outstanding achievement! 


Back Squat, 10 sets of 2 (using 86% of your 1-rep max)


For 6 minutes:
8 slamball (40lb/30lb)
4 strict pullups

Core Development:
3 sets:
25 arch body rock
20 tuck crunch

CrossFit Integrity, Charleston, SC

Sunday, July 19, 2015 – Athlete Profile: Alexandrea Hostetler

2015 July 19
by bk

Athlete Profile: Alexandrea Hostetler


1. In general, what is your background?

I am from Indiana originally and came down to Charleston for school at MUSC. After living in the Midwest my whole life, it was definitely a change to come down here but I love the South and I am never going back. I come from a big family (I have 5 siblings) and spent most of my time outdoors with my brothers growing up. I played soccer and lacrosse in high school but stopped sports when I went to undergrad to focus on my studies and work. I am a busy body and prefer to be actively doing something most of the time. I am the weird person that gets more stressed when there is nothing on my to-do list. However, I am looking forward to not having the stress of school anymore and being able to enjoy life a bit more.

2. Age, Occupation?

I am 24 and am finishing up my didactic year of PA school and sadly, leaving Charleston to start my rotations in August.

3. How did you get to know about CrossFit and why did you start?

I had heard about CrossFit before but never actually looked into it until I moved down here last summer. I had some friends that did it and recommended it to me, and it seemed like exactly the right thing I needed to challenge me and motivate me to be stronger physically and mentally.

4. How has CrossFit changed your life, lifestyle, level of fitness?

I was never one to lift weights and held the perception that I would look like a man if I did. I was skeptical before starting CrossFit for that reason but now after doing it for a year, I can see it was one of the best decisions I could have made for myself. I am able to do so much more than I ever thought I could and while I still have a long way to go before I reach the level I would like to be at, seeing the improvements I have made since starting encourage me to keep working at it. I have developed a greater strength of mind as well to know that I can accomplish whatever I set my mind to. (With the right amount of patience and acceptance that I will fail many times before getting there, of course)

5. Name one goal and/or personal record you would like to accomplish through CrossFit?

There are honestly too many to name, but right now I want a muscle up. Like, really bad.

6. Favorite CrossFit moment so far?

The first time I Rx’d a pullup wod. And when I finally got those pesky double unders down after months of practice.

7. What do you like most about CrossFit Integrity?

I have to go with the typical answer of the people, the community, the programming, everything. I have been pushed harder than I ever would have anywhere else and can always count on the encouragement of the coaches and other athletes. I look forward to being able to come in each day and it serves as an awesome stress relief when I feel like pulling out my hair studying.

8. Favorite WOD?

Filthy Fifty. I enjoy the long WODs that really test your endurance. It’s a very satisfying feeling once you get through them after your body was telling you to quit 2 minutes in.

9. Least Favorite WOD?

Anything that involves getting on the airdyne.

10. Favorite movement?

Lots: deadlifts, kettlebell swings, handstand pushups, box jumps. Oh and double unders now :)

11. Least favorite movement?

Thrusters and pretty much anything that requires putting the bar over my head.  The airdyne is the bane of my existence.

12. Favorite place to eat in Charleston?

Everywhere. I’m a huge foodie and so far Charleston has not disappointed. I do love Fuel, Hanks, and Magnolias and will never say no to a dessert at Kaminsky’s!

CrossFit Integrity, Charleston, SC

Friday, July 17, 2015

2015 July 16
by bk


24 minute EMOM:
-2-6 handstand pushups (options: strict, kipping, deficit)…. sub push press
-8-12 toes-to-bar….sub beat swing knee ups
-sprint row, 20 seconds

Post accomplishments to comments

CrossFit Integrity, Charleston, SC

Thursday, July 16, 2015

2015 July 15
by bk


Sumo Good Morning, 6-6-6-6 reps


3 rounds for time:
Row 500m
Run 400m
45 double-unders

Core Development:
Plank Hold, accumulate 3 minutes

Post time to comments

CrossFit Integrity, Charleston, SC