Friday, May 24, 2013

bk — Fri, 24 May 2013 04:22:53 +0000

ATTENTION: The gym will be closed this upcoming Monday, May 27th (Memorial Day). All are welcome to stop by CrossFit Discovery Downtown to support the event, Remember The Hero’s, as the participants will conquer all hero WODs that day. There is an option to team up together to complete a WOD. Multiple hero WODs will kick off at 8am, 9am, 10am, 11am, 12pm, 1pm, 2pm with the final WOD “Murph” at 2pm. If you want to do a hero WOD, contact Robert at CrossFit Discovery OR you can post on the following Facebook page.

Remember The Hero’s Facebook Page

List Of WODs/Schedule

Skill: Dumbbell Snatch

Complete the following in 12 minutes:
21-15-9
pushups
pullups (sub ring rows)
then….. AMRAP in remaining time:
10 alternating dumbbell snatch (45lb/25lb)
30 double-unders

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, May 23, 2013

bk — Thu, 23 May 2013 01:26:53 +0000

Remember The Hero’s Facebook Page

List Of WODs/Schedule

Back Squat
1 set of 4 reps, using 75%
3 sets of 4 reps, using 80%

Front Squat
1 set of 5 reps, using 60%
1 set of 5 reps, using 65%
2 sets of 5 reps , using 70%

Supplemental:
4 sets of:
Ring Support Hold (top), 12 seconds
Ring Support Hold (bottom), 12 seconds
15 pushups

Strict Pullups, 3 sets of 12 reps

Core Development:
Hollow Body Hold, 5 sets of 20 seconds
Arch Body Hold, 5 sets of 20 seconds
60 abmat situps (weighted, if desired)

Post loads to comments

CrossFit Integrity, Charleston, SC

Wednesday, May 22, 2013

bk — Wed, 22 May 2013 14:17:56 +0000

For time:
100 burpees

Compare to 12/31/11

Core Development:
GHD hip extensions, 3 sets of 20 reps

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 21, 2013

bk — Tue, 21 May 2013 02:28:40 +0000

Remember The Hero’s Facebook Page

List Of WODs/Schedule

Pendlay Row, 5-5-5-5-5 reps (15 minutes)

then….

For time:
60 shoulder-to-overhead (115lb/80lb)
50 box jumps (24in/19in), pause at top
40 toes-to-bar
50 abmat situps
Run 600m

-20 minute cap, scale reps/weight if needed

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, May 20, 2013

bk — Mon, 20 May 2013 05:24:24 +0000

Back Squat
1 set of 6 reps, using 70%
1 set of 6 reps, using 80%
1 set of 3 reps , using 90%
1 set of 3 reps , using 95%

Front Squat
1 set of 5 reps, using 65%
1 set of 4 reps, using 75%
2 sets of 4 reps , using 80%

Supplemental:
Strict Pull Ups, 4 sets of 5 reps (weighted, if desired)
Strict Chin Ups, 3 sets of 6 reps (weighted, if desired)
Beat Swings, 5 sets of 12 reps
60 pushups (weighted or deficit, if desired)

Core Development:
Plank Hold, 5 sets of 60 seconds (weighted, if desired)
-rest 1 minute between sets

Post loads to comments

CrossFit Integrity, Charleston, SC

Saturday, May 18, 2013

bk — Sat, 18 May 2013 04:40:00 +0000

Today’s Schedule:
Open Gym – 9:00am – 11:30am
Yoga – 11:30am – 1:00pm

CrossFit Integrity, Charleston, SC

Friday, May 17, 2013

bk — Fri, 17 May 2013 03:31:25 +0000

Today’s warm up……

For time: (In teams of three)
Row 6500 meters

-one person will be rowing, one holding a plate overhead and one holding two kettlebells
Plate – 55lb/35lb
KBs – 70lb/53lb

Teams will rotate when either the plate holder or the kettlebell holder need to switch

Compare to 2/20/13

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, May 16, 2013

bk — Thu, 16 May 2013 03:00:50 +0000

Back Squat
1 set of 6 reps, using 65%
1 set of 6 reps, using 75%
2 sets of 6 reps , using 80%

Front Squat
1 set of 6 reps, using 60%
1 set of 6 reps, using 65%
2 sets of 6 reps , using 70%

Supplemental:
90 pushups (weighted or deficit, if desired)
Beat Swings, 5 sets of 15 reps
Ring Rows, 5 sets of 10 reps (weighted, if desired)

Core Development:
3 minute plank hold (cumulative)
40 hollow body rock (sub 3 sets of 15 second hollow body hold)

Post loads to comments

CrossFit Integrity, Charleston, SC

Wednesday, May 15, 2013

bk — Wed, 15 May 2013 01:55:45 +0000

In honor of National police Officers Memorial Day and National Police Week….

“Rick”

4 rounds for time:
20 hand release burpees
Run 400m
30 abmat situps
5 rope climbs (15ft ascent)

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 14, 2013

bk — Tue, 14 May 2013 02:08:16 +0000

“Helen”

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

Compare to 10/8/12

Core Development:
2 minutes of L-sit holds (cumulative)
30 GHD situps (sub 60 abmat situps)

CrossFit Integrity, Charleston, SC