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Friday, June 8, 2018

2018 June 7
by bk

For time:
30 double-unders
10 pushups
15 thrusters (95lb/65lb)
45 double-unders
10 pushups
12 thrusters (95lb/65lb)
Run 400m
60 double-unders
10 pushups
9 thrusters (95lb/65lb)
75 double-unders
10 pushups
6 thrusters (95lb/65lb)
Run 400m
75 double-unders
10 pushups
6 thrusters (95lb/65lb)
60 double-unders
10 pushups
9 thrusters (95lb/65lb)
Run 400m
45 double-unders
10 pushups
12 thrusters (95lb/65lb)
30 double-unders
10 pushups
15 thrusters (95lb/65lb)

Modify DU to 1:1 single unders

Core Development:
4 sets:
20 hollow body rock
10 tuck crunch

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, June 7, 2018

2018 June 6
by bk

EMOM for 12 minutes:
2 power clean

-perform two power clean every minute on the minute for 12 minutes
-warmup to a moderate working weight
-may add weight between sets
-option to finish the with a heavy weight

then….

For time:
Airdyne, 30 calories
40 pullups
50 burpees

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, June 6, 2018

2018 June 5
by bk

Back Squat
-2 sets of 8 at 65% of 1-rep max
-2 sets of 6 at 70% of 1-rep max
-2 sets of 4 at 75% of 1-rep max

*if 1-rep max is unknown… then, go by feel, add weight every two sets

then….

AMRAP in 12 minutes:
Row 20 calories
10 toes-to-bar
15 Russian kettlebell swings (70lb/53lb)

Core Development:
side plank hold, 3 sets of 45 seconds (each side)
arch body rock, 3 sets of 20

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, June 5, 2018

2018 June 4
by bk

Shoulder Press, 6-6-6-6 reps
Push Press, 3-3-3-3-3 reps

then….

AMRAP in 9 minutes:
3-6-9-12-15-etc…
wallball (20lb/14lb)
deadlift (185lb/125lb)
lateral burpee over barbell

Core Development:
side plank rotations, 3 sets of 12 (each side)
tuck crunch, 3 sets of 15

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Monday, June 4, 2018

2018 June 3
by bk

Barbell Skill Work

EMOM 16 minutes…8 sets of… (each set starts every 2 minutes):
1 clean grip deadlift (to stand, open hips)
1 hang clean (from above knees)
1 clean (from floor)
2 front squats

-choose a moderate weight
-may add weight between sets

then…

For time: (time cap, 14 minutes)
3 bar muscle ups (or 6 C2B pullups/pullups)
Run 400m
6 bar muscle ups (or 12 C2B pullups/pullups)
Run 400m
9 bar muscle ups (or 18 C2B pullups/pullups)
Run 400m
6 bar muscle ups (or 12 C2B pullups/pullups)
Run 400m
3 bar muscle ups (or 6 C2B pullups/pullups)

Core Development:
4 sets:
10 v-ups (or tuck crunch)
hollow body hold, 20 seconds

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Saturday, June 2, 2018

2018 June 1
by bk

Today’s Schedule:
8:00am – Skills (freestanding handstand holds / handstand pushups)
9:00am – Group Class
9:30am to 11:00am – Open Gym

For time:
Airdyne, 50/40 calories
…right into….
5 rounds of:
15 kettlebell swings (70lb/53lb)
Run 400m
12 burpees

Post time to comments

CrossFit Integrity, Charleston, SC

Friday, June 1, 2018

2018 May 31
by bk

AMRAP in 24 minutes: (teams of two, with one person working at a time)
3-6-9-12-15-etc….
row (calories)
hang power snatch (95lb/65lb)
dumbbell thruster (25lb/15lb)
abmat situps
toes-to-bar

Post team name and total reps to comments

CrossFit Integrity, Charleston, SC

 

Thursday, May 31, 2018

2018 May 30
by bk

6-7 sets of:
1 clean (floor)
1 hang clean (below knees)

then….

AMRAP in 14 minutes:
10 deadlift (155lb/105lb)
15 wallball (20lb/14lb)

-run 400m at 0:00, 4:40 and 9:20
-continue where left off on reps when returning from run

Core Development:
3 sets:
10 weighted hollow body rock
12 hollow body rock
-rest 1 minute after each set

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, May 30, 2018

2018 May 29
by bk

Push Jerk, 3-2-2-1-1-1-1
-work up to a moderately heavy to heavy single

then….

For time:
20-16-12-8 reps of…
shoulder press (75lb/55lb)
slamball over shoulder (40lb/30lb)
box jump overs (24in/20in)

Core Development:
barbell roll out (on knees), 3 sets of 12-15

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 29, 2018

2018 May 28
by bk

Sumo Good Morning, 5 sets of 6

then….

Airdyne for 10 minutes at LISS (low intensity steady state) / conversational pace
-at 3:20 and 6:40, 20 abmat situps + 10 burpees

-rest 1 minute, then….

Row for 10 minutes at LISS / conversational pace
at 5:00, bear crawl (70ft) + crab walk (35ft)

Post loads to comments

CrossFit Integrity, Charleston, SC