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Saturday, January 21, 2017

2017 January 20
by bk

Today’s Schedule:
8:00am – Lifting Class
9:30am – Community Class – a regular group class designed to bring a friend for free for their first time.  This class will be held every week, starting this Saturday.  For all newcomers, please have them arrive 10-15 minutes early to fill our the waiver form.  Thanks!
8:00am to 11:00am – Open Gym


For 16 minutes: (teams of two, one person working at a time, alternating movements)
Row 800m (400m each person)
AMRAP in the remaining time:
12 jump to plate (45lb or 25lb hi temp bumper)…modify to step up
12 abmat situps…. modify to 9, if needed
Row 120m

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, January 20, 2017

2017 January 19
by bk

AMRAP in 20 minutes: (teams of two, one person working at a time)
airdyne, 100 calories
100 chest-to-bar pullups
100 pushups
100 kettlebell swings (70lb/53lb)

Core Development:
5 sets:
10 hollow body rock
10 tuck crunch
hollow body hold, 10 seconds
-rest 1 minute between sets

Additional Work (Optional)

drop snatch, 4 sets of 4
snatch balance, heavy single…. then 2 sets of 2 at 85% of HS
snatch high pull, 4 sets of 3 at 95% (of snatch)
clean and jerk, 2 sets of 3 at 75%, 3 sets of 2 at 80%

Accessory:
seated bat wing holds (on lat pulldown machine), 5 sets of 5, pause 5 seconds
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
90/90 (crossover symmetry), 3 sets of 8, pause 3 seconds
ATYT (crossover symmetry), 2 sets of 6, pause 3 seconds
dumbbell front raise, 3 sets of 15 (each arm)
butterflies, 3 sets of 15
seated dumbbell curls, 4 sets of 10 (each arm)

Post team name and total reps to comments

CrossFit Integrity, Charleston, SC

Thursday, January 20, 2017

2017 January 19
by bk

Skill: take 15 minutes to work on muscle-ups (or any MU modifications)

For time:
30 burpees
25 deadlift (185lb/125lb)
20 power clean (135lb/95lb)
15 shoulder-to-overhead (135lb/95lb)
10 muscle-ups
15 shoulder-to-overhead (135lb/95lb)
20 power clean (135lb/95lb)
25 deadlift (185lb/125lb)
30 burpees

Additional Work: (Optional)
ROMWOD

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, January 18, 2017

2017 January 17
by bk

7:00pm Weightlifting Class Movement – Push Jerk/Split Jerk

6 sets of: (each round starts every 6 minutes)
row (calories), 1 minute
-rest 1 minute
wallballs (reps), 1 minute
-rest 1 minute
run 200m (time)
-rest until next set starts

-goal is to stay consistent throughout
-wallballs, 20lb/14lb
-modification options: less rounds or :45 on/1:15 off

Core Development:
40 flutter kicks (4-count)

Additional Work: (Optional)

snatch, 6 sets of 2
snatch high pull, 3 sets of 3

Gymnastics:
front lever tuck hold, 5 sets of 5-10 seconds
back lever tuck hold, 5 sets of 5-10 seconds
shoulder taps, 3 sets of 24 (12 each side)
handstand hold (chest-facing wall), 4 sets of 30 seconds
false grip hold, 5 sets of 5-10 seconds

Post calories, reps and times to comments

CrossFit Integrity, Charleston, SC

Tuesday, January 17, 2017

2017 January 16
by bk

Part A
5 sets of:
row or airdyne, :45 on, :15 off
-capture total calories

at 5:00….

For 2 minutes:
goblet squat hold, bottom position (53lb/35lb)

rest, then….

Part B
4 sets of:
toes-to-bar, 1:15 on, :45 off
-capture total reps

rest, then….

Part C
AMRAP in 10 minutes:
16 overhead walking lunge (45lb/25lb)
12 kettlebell swings (53lb/35lb)
8 calories (row or airdyne, switch from whatever was used in Part A)

Core Development:
GHD hip extensions, 3 sets of 20

Additional Work (Optional):

Endurance:
Run 800m x 3
-rest 2:30 between sets

Accessory:
hip drivers, 3 sets of 10 (pause 3 seconds)
glute kick backs, 4 sets of 15 (each leg)
fire hydrants, 3 sets of 15 (each leg)
W’s, 3 sets of 15
skull crushers, 4 sets of 10
cable tricep kick backs, 3 sets of 12 (each arm)
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
snow angel (crossover symmetry), 2 sets of 6
1-arm farmer carry, 3 sets of 75 seconds (each arm)

Post calories, reps and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, January 16, 2017

2017 January 15
by bk

Want to give a shout out to Shawan!….who, out of 260 weekdays in 2016, completed 260 workouts! Shawan attended 252 WODs at CrossFit Integrity. The other eight were completed when she was either on travel, dropping in at other CrossFit gyms around the country or at home when the gym was closed two days due to the hurricane.  Shawan is the model of consistency, an inspiration to everyone!….and we love having her at CrossFit Integrity!  Keep up the great work, Shawan!


4 rounds for time:
10 power snatch (115lb/80lb)
12 bar facing burpees

then, at 16:00….

4 rounds for time:
15 front squats (115lb/80lb)
20 box jump overs (24in/20in)

Core Development:
3 sets of: (each side)
10 side plank rotations
side plank, 30 seconds

Additional Work (Optional)
clean and jerk, 6 sets of 2
good morning, 4 sets of 8

Endurance:
Row 5000m
-teams of two, one person working at a time
-switch every 500m

Gymnastics:
ring support hold (top), 4 sets of 15 seconds
ring support hold (bottom), 4 sets of 15 seconds
handstand hold (chest-facing wall), 4 sets of 40 seconds

Accessory:
glute circles, 3 sets of 15
fire hydrants, 3 sets of 10 (each leg)
W’s, 3 sets of 15 (light)
front dumbbell raise (alternating), 4 sets of 8 (each arm)
1-arm dumbbell row, 3 sets of 8 (each arm)
barbell curls, 3 sets of 10
hammer curls (using rope, cable crossover machine), 4 sets of 12
butterflies, 3 sets of 15
pulldown (crossover symmetry), 3 sets of 10, pause 3 seconds
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds

Post times to comments

CrossFit Integrity, Charleston, SC

Saturday, January 14, 2017

2017 January 13
by bk

Today’s Schedule:
8:00am – Lifting Class
9:30am – Community Class – a regular group class designed to bring a friend for free for their first time.  This class will be held every week, starting this Saturday.  For all newcomers, please have them arrive 10-15 minutes early to fill our the waiver form.  Thanks!
8:00am to 11:00am – Open Gym

20 minute continuous clock: (teams of two, one person working at a time)
max calorie airdyne in 4 minutes
max rep pushups in 4 minutes
max calorie row in 4 minutes
max rep wallball in 4 minutes
max rep burpee box jump over in 4 minutes
-continuous clock transitioning from movement to movement

Post team name and reps (calories) per movement to comments

CrossFit Integrity, Charleston, SC

Friday, January 13, 2017

2017 January 12
by bk

strict pullups, max reps in 2 minutes

then….

For time:
2 rounds of:
Run 600m
15 back squats (185lb/125lb)
25 knees-to-elbows
2 rounds of:
15 deadlift (235lb/155lb)
25 abmat situps

Post reps and time to comments

CrossFit Integrity, Charleston, SC

Thursday, January 12, 2017

2017 January 11
by bk

Alternating EMOM in 15 minutes:
-overhead walking lunge, 24ft (95lb/65lb)
-1-4 bar muscle-ups (sub: chest-to-bar pullups
-5-10 handstand pushups (sub: 10 dumbbell push press)

-rest 3 minutes, then….

In 8 minutes:
hang squat clean, build up to a heavy single

Core Development:
3 sets of:
20 bicycle (2-count)
side plank hold, 30 seconds (each side)

Additional Work (Optional)

Endurance:
Run 400m x 2
-rest 2 minutes between sets
Run 800m x 2
-rest 4 minutes between sets
Run 400m x 2
-rest 2 minutes between sets

Accessory:
butterflies, 3 sets of 15
front alternating dumbbell raise, 3 sets of 20 (10 each arm)
tricep kick backs, 3 sets of 12
tricep pushdown (rope, cable crossover machine), 4 sets of 10
seated alternating dumbbell curls, 3 sets of 24 (12 each arm)
hammer curls, 4 sets of 16 (8 each arm)

Post EMOM results and loads to comments

CrossFit Integrity, Charleston, SC

Wednesday, January 11, 2017

2017 January 10
by bk

6pm Weightlifting Class – Snatch

3 sets of: (each set starts every 12 minutes)
max calorie airdyne in 3 minutes
-rest 1 minute
max calorie row in 3 minutes
-rest 1 minute
Run 400m (for time)

Core Development:
4 sets of:
plank hold (option: add weight), 45 seconds
20 arch body rock

Additional Work: (Optional)

Gymnastics:
4 sets:
20 shoulder taps (10 each side)
handstand hold, 15 seconds

skin the cat, accumulate 5 reps
front tuck hold (rings), 5 sets of 10 seconds
false grip hold (rings), 5 sets of 10 seconds

Accessory:
pulldown (crossover symmetry), 2 sets of 10
WT negative (crossover symmetry), 3 sets of 6
archer (crossover symmetry), 2 sets of 20 (10 each side)
seated alternating dumbbell curl, 3 sets of 10 (each arm)
alternating dumbbell hammer curl, 4 sets of 8 (each arm)

Post total calories for bike and row and time (run) to comments

CrossFit Integrity, Charleston, SC

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