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Tuesday, June 27, 2017

2017 June 26
by bk

Shoot Throughs, 3-4 sets of 8-10
Handstand Hold (wall or freestanding), 3-4 sets of 30-45 seconds

then….

4 rounds for time:
60 double-unders
20 kettlebell swings (53lb/35lb)
20 pullups

Core Development:
30 flutter kicks (2-count)
30 hollow body rock
30 bicycle (2-count)
30 tuck crunch
30 Russian twists

Post time to comments

CrossFit Integrity, Charleston, SC

Monday, June 26, 2017

2017 June 25
by bk

Push Press, 4 sets of 4 at 85%
Deadlift, 4 sets of 4 at 85%

then….

AMRAP in 5 minutes:
5 hang clean (135lb/95lb)
5 shoulder-to-overhead (135lb/95lb)

Core Development:
L-sit hold (rings), 4 sets of 15 seconds

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, June 24, 2017

2017 June 23
by bk

Today’s Schedule:
7:00am – Weightlifting (Snatch)
8:00am – Group Class
9:00am to 11:00am – Open Gym

4 rounds for max reps: (teams of two, alternating minutes, one person working at a time)
double-unders (team member 1)
double-unders (team member 2)
wallballs, 20lb/14lb (TM1)
wallballs, 20lb/14lb (TM2)
abmat situps, 20lb/14lb (TM1)
abmat situps, 20lb/14lb (TM2)

Post team names and total reps to comments

CrossFit Integrity, Charleston, SC

Friday, June 23, 2017

2017 June 22
by bk

For time: (time cap, 25 minutes)
50 kettlebell swings (53lb/35lb)
Run 400m
25 handstand pushups
Run 400m
50 box jump overs (24in/20in)
Run 400m
25 handstand pushups
Run 400m
50 kettlebell swings (53lb/35lb)

-HSPU substitute: seated (on box) dumbbell press

Core Development:
hanging knee raises, 4 sets of 5-8
-3 seconds up
-3 second pause at top
-3 seconds down

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, June 22, 2017

2017 June 21
by bk

Front Squat, 4 sets of 4 at 85%

then….

Alternating EMOM in 18 minutes: (6 sets)
-muscle-ups/chest-to-bar pullups/pullups (bands), 30 seconds max reps
-row sprint, 30 seconds
-airdyne sprint, 30 seconds

Core Development:
60 hollow body rock
60 arch body rock

Post loads to EMOM results to comments

CrossFit Integrity, Charleston, SC

Wednesday, June 21, 2017

2017 June 20
by bk

Push Press, 5 sets of 5 reps at 80%

then….

AMRAP in 7:30….
10 lateral burpee over barbell
10 power snatch (95lb/65lb)

-rest 2:30, then….

AMRAP in 7:30….
10 lateral burpee over barbell
10 power clean (145lb/100lb)

Core Development:
50 weighted abmat situps

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, June 20, 2017

2017 June 19
by bk

Back Squat, 4 sets of 4 at 85%
Weighted Pullups, 2 sets of 2 at 80%, 3 sets of 1 at 90%

then….

AMRAP in 8 minutes:
5-10-15-20-25-30-etc….
pushups
goblet squats (53lb/35lb)

Core Development:
3 sets of:
plank hold, 20 seconds
-rest 10 seconds
side plank hold (one side), 20 seconds
-rest 10 seconds
plank hold, 20 seconds
-rest 10 seconds
side plank hold (other side), 20 seconds
-rest 1 minute between sets

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, June 19, 2017

2017 June 18
by bk
Meet our newest coach! Coach Alex Valenzuela is a firefighter for the United States Air Force. He has been involved in various sports growing up; such as football, physique bodybuilding, competitive swim, rugby and Brazilian jujitsu. He was first introduced to CrossFit in 2012 prior to joining the military and was astounded by the practical application and overall benefits that CrossFit had to offer. Coach Alex thrives off of teaching others the fundamentals of form and mobility and to help people generally move better with age. Coach Alex’s goals are to cultivate individuals into mentally and physically stronger athletes and to be an encouragement and inspiration to those around him.

Deadlift, 5 sets of 5 reps at 80%

then….

3 rounds for time:
Run 400m
30 slamball over shoulder (40lb/30lb)
15 toes-to-bar

Mobility/Accessory:
upward dog
bow and arrow
banded tricep pushdown, 3 sets of 15
butterflies, 3 sets of 15

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Saturday, June 17, 2017

2017 June 17
by bk

Today’s Schedule:
7:00am – Weightlifting (Clean and Jerk)
8:00am – Group Class
9:00am to 11:00am – Open Gym

5 rounds for time:
Run 400m
15 kettlebell sumo deadlift high pull (70lb/53lb)
20 abmat situps

Post time to comments

CrossFit Integrity, Charleston, SC

Friday, June 16, 2017

2017 June 15
by bk

AMRAP in 18 minutes:
30 push press (95lb/65lb)
30 toes-to-bar
30 box jump overs (24in/20in)

Cooldown:
banded Sampson stretch
upward dog
calves and forearms

Core Development:
GHD hip extension, 3 sets of 15

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC