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Friday, October 31, 2014

2014 October 30
by bk

Happy Halloween!

welcome to dress up for today’s WOD.

Today’s classes are as follows:
6:00am – Group Class
10:30am – Group Class
4:00pm – Group Class

5:30pm – Group Class

There will be no 6:00pm class today. 

HWeen1
For time: (in teams of 2)
150 alternating wallball (20lb/14lb)
120 alternating abmat situps
90 kettlebell swings (53lb/35lb)….  complete 9 reps per athlete before transitioning
60 burpee jump to 45lb plate…. complete 6 reps per athlete before transitioning

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, October 30, 2014

2014 October 29
by bk

There will be a Halloween WOD tomorrow, Friday, October 31st. Everyone is welcome to dress up for the WOD.

Friday classes are as follows:
6:00am – Group Class
10:30am – Group Class
4:00pm – Group Class

5:30pm – Group Class

There will be no 6:00pm class tomorrow.

99

Back Squat, take 20 minutes to work up to a heavy double, then….

1 set of 2 reps at 90% of the heavy double

Compare to 10/6/14

then….

For time:
Row 500m
45 hang clean (145/100)
Run 400m

Core Development:
Weighted Plank Hold, 4 sets of 45 seconds
-rest as needed between sets

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, October 29, 2014

2014 October 28
by bk

CR

5 rounds for time:
7 chest-to-bar pullups
7 box jumps (30in/24in)
7 slamball (40lb/30lb)
7 shoulder-to-overhead (135lb/95lb)
7 toes-to-bar

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CrossFit Integrity, Charleston, SC

Tuesday, October 28, 2014

2014 October 27
by bk

There will be a Halloween WOD this Friday, October 31st. Everyone is welcome to dress up for the WOD.

Friday classes are as follows:
6:00am – Group Class
10:30am – Group Class
4:00pm – Group Class

5:30pm – Group Class

There will be no 6:00pm class this Friday.

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

Compare to 4/2/13

Core Development:
8 minute alternating tabata
-abmat situps
-flutter kicks

Post time to comments

CrossFit Integrity, Charleston, SC

Monday, October 27, 2014

2014 October 26
by bk

There will be a Halloween WOD this Friday, October 31st. Everyone is welcome to dress up for the WOD.

Friday classes are as follows:
6:00am – Group Class
10:30am – Group Class
4:00pm – Group Class

5:30pm – Group Class

There will be no 6:00pm class this Friday.

Thruster, take 15 minutes to find a new 1-rep max

then….

“Fractured Fran”

5 rounds for time:
9 thrusters (95lb/65lb)
9 pullups

Compare to 9/25/10

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Friday, October 24, 2014

2014 October 23
by bk

2012 Integrity’s Revenge from CrossFit Integrity on Vimeo.

For time:
75 double-unders
20 dumbbell push press (45lb/25lb)
2 rope climbs (15ft ascent)
75 double-unders
15 dumbbell push press (45lb/25lb)
4 rope climbs (15ft ascent)
75 double-unders
10 dumbbell push press (45lb/25lb)
6 rope climbs (15ft ascent)

Core Development:
30 GHD situps
30 GHD hip extensions

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CrossFit Integrity, Charleston, SC

Thursday, October 23, 2014

2014 October 22
by bk

row

Back Squat
-2 sets of 3, using 78% of your 1-rep max
-2 sets of 3 using 83% of your 1-rep max
-2 sets of 2, using 87% of your 1-rep max

then….

AMRAP in 5 minutes:
6 wallball (using slamball), (30lb/20lb)
6 burpees

Core Development:
hollow body hold, 3 sets of 35 seconds
40 arch body rock

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, October 22, 2014

2014 October 21
by bk

10 rounds for time:
9 pushups
6 box jumps (24in/20in)
3 power clean (195lb/125lb)

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, October 21, 2014

2014 October 20
by bk

AD

“Helen”

3 rounds for time:
Run 400m
21 kettlebell swings (53lb/35lb)
12 pullups

Compare to 5/12/14

Core Development:
L-sit holds (parallettes or rings), 5 sets of 10-15 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Monday, October 20, 2014

2014 October 19
by bk

77

“Fran”

For time:
21-15-9
thrusters (95lb/65lb)
pullups

Compare to 8/11/14

Core Development:
35 hollow body rock
35 arch body rock
15 v-ups
2 minute plank hold (cumulative)

Post time to comments

CrossFit Integrity, Charleston, SC