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Monday, February 6, 2012

bk — Mon, 06 Feb 2012 04:46:30 +0000

AMRAP in 20 minutes:
7 power clean (135lb/95lb)
14 toes-to-bar
21 double-unders

Core Development:
50 abmat situps
50 flutter kicks (4-count)

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CrossFit Integrity, Charleston, SC

Sunday, January 5, 2012

bk — Sun, 05 Feb 2012 15:51:00 +0000

CrossFit Integrity, Charleston, SC

Saturday, January 4, 2012

bk — Sat, 04 Feb 2012 12:37:46 +0000

Find a 1-rep max of: (choose one or more)
back squat
front squat
overhead squat
deadlift
shoulder press
push press
push jerk
split jerk
clean
clean and jerk
snatch

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CrossFit Integrity, Charleston, SC

Friday, February 3, 2012

bk — Fri, 03 Feb 2012 03:54:24 +0000

“Filthy Fifty”

For time:
50 box jump (24in/19in)
50 jumping pullups
50 kettlebell swings (53lb/35lb)
walking lunge, 50 steps
50 knees-to-elbows
50 push press (45lb/33lb)
50 hip extensions
50 wallball (20lb/14lb)
50 burpees
50 double-unders

Compare to 10/21/10

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CrossFit Integrity, Charleston, SC

CF Games Open – Registration – Join CFIs Team

bk — Thu, 02 Feb 2012 14:35:46 +0000

The registration page is active! Our CrossFit Integrity Team has been created. The more participation, the better! This will be fun!

1. Create your profile HERE
2. Register (log-in if you created a profile) yourself as an individual – $20
3. Join CrossFit Integrity Team
4. Do this ASAP!

CrossFit Integrity, Charleston, SC

Thursday, February 2, 2012

bk — Thu, 02 Feb 2012 03:47:08 +0000

Back Squat, 8 (60%) – 8 (65%) – 8 (70%) – 8 (75%)

then….

4 rounds for time:
6 ground-to-overhead (185lb/115lb)
Run 200m
Optional Cash Out: 15 muscle-ups

Compare to 6/30/11 (excluding cash-out)

Core Development:
20 hollow rocks
40 GHD situps

CrossFit Integrity, Charleston, SC

Wednesday, February 1, 2012

bk — Wed, 01 Feb 2012 05:22:54 +0000

2012 CROSSFIT GAMES: THE ROAD TO THE FITTEST

REGISTER NOW FOR THE OPEN: Registration for the 2012 Reebok Crossfit Games Open Competition is officially open! We are only 22 days away from competition.

This year, everyone will need to create a new login in order to participate in the Open. Register HERE!

The Open will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22. Athletes will have until Sunday at 5 p.m. PST each week to submit their results. The first workout will be announced on February 22. Let’s get as many people in the gym to sign up as possible. This will be a fun time to push each other and cheer each other on as we put our daily training into practice.

View this VIDEO on why everyone should participate in the Open. Including YOU!

Take 15 minutes to work on double-unders

For those who can do double-unders…. Challenge:
-double-under ladder (15 minute cap)
….and/or….
-500 double-unders for time (15 minute cap)

then….

For time:
50 pullups
Run 1 mile
50 toes-to-bar

Optional Extra Core Development:
4 minute plank hold (cumulative)

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CrossFit Integrity, Charleston, SC

Tuesday, January 31, 2012

bk — Tue, 31 Jan 2012 03:00:31 +0000

Romanian Deadlift, 3-3-3-3-3-3-3 reps

Compare to 12/27/11

then….

3 rounds for time:
50 pushups (hands-release)
25 sumo deadlift high pull, using kettlebell (53lb/35lb)

Modified: 3 rounds of 30 and 15

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CrossFit Integrity, Charleston, SC

Monday, January 30, 2012

bk — Mon, 30 Jan 2012 01:06:05 +0000

Push Press, 8 sets of 3, using 75% of your 1-rep max
-each set starts on the minute

then….

“Jeremy”

AMRAP in 11 minutes:
4 thrusters (135lb/95lb)
4 burpees
9 box jumps (24in/19in)

*Scale thrusters as needed

Compare to 1/8/11

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CrossFit Integrity, Charleston, SC

Saturday, January 28, 2012

bk — Sat, 28 Jan 2012 12:32:52 +0000

Shoulder Press, 8 sets of 8
-rest 90 seconds between sets

then….

4 rounds for time:
Run 400m
10 tire flips

*Start at the back door on the run
**Can be done in teams of two – to tag team the tire, if needed

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CrossFit Integrity, Charleston, SC