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Monday, March 25, 2019

2019 March 24
by bk

For time: (time cap, 20 minutes)
Run 400m
30 kettlebell swings (53lb/35lb)
Run 400m
30 burpees
Run 400m
30 hang clean (135lb/95lb)
Run 400m
30 shoulder-to-overhead (135lb/95lb)

OR

2019 CrossFit Games Open – WOD 19.5

For time: (time cap, 20 minutes)
33-27-21-15-9 reps of…
thrusters (95lb/65lb)
chest-to-bar pullups

View Full Workout Description

OR… Alternate Options of 19.5…

For time: (time cap, 20 minutes)
27-21-15-9 reps of…
thrusters (95lb/65lb)
chest-to-bar pullups

OR…

For time: (time cap, 20 minutes)
21-15-9 reps of…
thrusters (95lb/65lb)
chest-to-bar pullups
box jump overs (24in/20in)
abmat situps

Post total time to comments

CrossFit Integrity, Charleston, SC

Saturday, March 23, 2019

2019 March 23
by bk

Today’s Schedule:
9:00am – Group Class
9:30am to 11:00am – Open Gym

AMRAP in 20 minutes: (teams of two)
Row 40 calories (one person working at a time, other rests)
40 synchronized abmat situps
30 synchronized deadlifts  (one person working at a time, other rests)
15 synchronized bar facing burpees

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, March 22, 2019

2019 March 21
by bk

2019 CrossFit Games Open – WOD 19.5

For time: (time cap, 20 minutes)
33-27-21-15-9 reps of…
thrusters (95lb/65lb)
chest-to-bar pullups

View Full Workout Description

OR… Alternate Options…

For time: (time cap, 20 minutes)
27-21-15-9 reps of…
thrusters (95lb/65lb)
chest-to-bar pullups

OR…

For time: (time cap, 20 minutes)
21-15-9 reps of…
thrusters (95lb/65lb)
chest-to-bar pullups
box jump overs (24in/20in)
abmat situps

Post total time to comments

CrossFit Integrity, Charleston, SC

Thursday, March 21, 2019

2019 March 20
by bk

Skillwork:
Take approximately 25 minutes to practice chest-to-bar pullups (kipping and/or butterfly / pullup progressions)

then….

For 16 minutes: (rounds of…)….conversational pace
Bike 10 calories (add 5 calories each round)
20 lateral box step up and over (10 each direction)
Jog 400m
12 banded pull aparts
16 deadbug (8 each side)

Post accomplishments to comments

CrossFit Integrity, Charleston, SC

Wednesday, March 20, 2019

2019 March 19
by bk

Warmup: (10 minutes)

Row 90 seconds
PVC passthroughs / dislocates

2 sets:
8 ring rows
10 pushups

lat mobility
chest mobility

Pulling Strength (18-20 minutes)

4 sets:
8 supinated barbell low row
12 banded face pulls (pause 1 second)
12 butterflies (light weight, 2.5 or 5 lb plates)

-rest 20-30 seconds between movements
-rest 60-90 seconds between sets

then….

Conditioning: (24 minutes)

4 sets: (each set starts every 6 minutes)
Row for 2 minutes and 30 seconds (calories)
10 bench press

-rest the remainding time of the 6 minutes
-staggered start ever 3 minutes (if needed for 2 heats)
-for bench press (Men – 75% of body weight / Women – 65% of body weight)
-or… use a weight you can get 10 unbroken sets (moderately light to moderate weight)

Post pulling strength results and calories per set to comments

CrossFit Integrity, Charleston, SC

Tuesday, March 19, 2019

2019 March 18
by bk

Warmup…

Bike 2 minutes
-spiderman stretch
-plank hold, 20-30 seconds
-scorpion stretch (bellies and back)
-hollow body hold 20-30 seconds
-couch stretch / banded couch stretch
-forearm / wrist mobility
-PVC passthroughs / dislocates

Thruster practice & efficiency

WOD…

With a 28 minute running clock, counting up….

(From 0:00 to 19:00)

For time: (time cap, 15 minutes)
20 thrusters (75lb/55lb)
Bike 12/9 calories
16 thrusters (105lb/75lb)
Bike 12/9 calories
12 thrusters (135lb/95lb)
Bike 12/9 calories
8 thrusters (165lb/110lb)
Bike 12/9 calories
4 thrusters (195lb/125lb)

-rest the remaining time of the 19 minutes
(or rest for 4 minutes if the 15 minute time cap is reached), then….

(From 19:00 to 28:00)

Front Squat, find a heavy double (2-rep) in 9 minutes
-from the rack
-partner up on rack as needed
-sets of 4 if staying light to moderate (4-5 sets of 4)

Post time and load to comments

CrossFit Integrity, Charleston, SC

Monday, March 18, 2019

2019 March 17
by bk

2019 CrossFit Games Open – WOD 19.4

For total time: (time cap, 12 minutes)
3 rounds of:
10 power snatch (95lb/65lb)
12 bar facing burpees

-rest 3 minutes, then….

3 rounds of:
10 bar muscle-ups
12 bar facing burpees

View Full Workout Description

OR

AMRAP in 7 minutes:
Bike 10/8 calories
12 pushups

(at 7:00) -rest 3 minutes, then…

(at 10:00) AMRAP in 7 minutes:
15 kettlebell swings (53lb/35lb)
Bike 10/8 calories

Core Development:
30 tuck crunch
30 arch body rock
30 hollow body rock

Post total time OR rounds/reps for each AMRAP to comments

CrossFit Integrity, Charleston, SC

Saturday, March 16, 2019

2019 March 15
by bk

Today’s Schedule:
9:00am – Group Class
9:30am to 11:00am – Open Gym

AMRAP in 20 minutes: (teams of two)
6 power clean (115lb/80lb)
9 pushups
12 air squats
15 abmat situps

*team members alternate after every 400m
-one person runs 400m
-other person works on the reps
-switch after the person gets back from the run

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, March 15, 2019

2019 March 14
by bk

2019 CrossFit Games Open – WOD 19.4

For total time: (time cap, 12 minutes)
3 rounds of:
10 power snatch (95lb/65lb)
12 bar facing burpees

-rest 3 minutes, then….

3 rounds of:
10 bar muscle-ups
12 bar facing burpees

View Full Workout Description

Post total time to comments

CrossFit Integrity, Charleston, SC

Thursday, March 15, 2019

2019 March 13
by bk

Skillwork:

Take approximately 30 minutes to practice bar muscle-ups / chest to bar pullups / kipping pullup progressions

then….

For 7 minutes:
Row (conversational pace)
*perform 1 minute plank hold from minute 3 to minute 4

AND / OR

For 7 minutes:
Bike (conversational pace)
*perform 1 minute plank hold from minute 3 to minute 4

Core Development:
6 minute alternating tabata (athlete’s choice)

Post accomplishments to comments

CrossFit Integrity, Charleston, SC