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Saturday, December 1, 2018

2018 December 1
by bk

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

AMRAP in 24 minutes: (teams of two, one person working at a time)
Airdyne 100 calories
80 alternating lunge
60 burpees
40 box jump overs

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, November 30, 2018

2018 November 29
by bk

ATTN:  Afternoon class schedule for today is as follows:
4:30pm – Group Class (instead of 4:00pm)
5:30pm – Group Class

AMRAP in 27 minutes:
Run 400m (together)..at the beginning of each round
20-40-60-80-etc…
double-unders
abmat situps
pushups
double-unders
tandem side by side (offset) wallballs (20lb/14lb)
Row (calories)

-one person working at a time, except on the run and wallballs

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, November 29, 2018

2018 November 28
by bk


Split Jerk, 6 sets of 3
-work up to a moderate to moderately heavy triple

4 rounds for time: (time cap, 12 minutes)
50 double-unders
15 dumbbell push press (45lb/25lb)

Core Development:
Russian med ball twists, 3 sets of 30 (15 each side)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, November 28, 2018

2018 November 27
by bk


Back Squat, 5 sets of 5
-using 65%-75% for all working sets
-go by feel, moderate weight

then….

AMRAP in 10 minutes:
3-6-9-12-15-etc…
deadlift (155lb/105lb)
pullups
bar facing burpees

Core Development:
4 sets:
10 side plank rotations
side plank hold, 20 seconds

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, November 27, 2018

2018 November 26
by bk

double dumbbell Romanian deadlift, 4 sets of 8
-3 second decent
-pause 3 seconds at bottom
-explode up
-squeeze glutes at top for 3 seconds

Bulgarian split squats, 3 sets of 12 (each leg)
-unweighted (bodyweight)
-pause 1 second at bottom

then….

EMOM 6 minutes:
Sprint Airdyne (max calories through minutes 1-6)
minutes 1 and 4…. 20 seconds work, 40 seconds rest
minutes 2 and 5…. 30 seconds work, 30 seconds rest
minutes 3 and 6…. 40 seconds work, 20 seconds rest

-rest 1 minute, then….

EMOM 6 minutes:
Sprint Row (max calories through minutes 1-6)
minutes 1 and 4…. 20 seconds work, 40 seconds rest
minutes 2 and 5…. 30 seconds work, 30 seconds rest
minutes 3 and 6…. 40 seconds work, 20 seconds rest

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

Post loads and total calories for each EMOM to comments

CrossFit Integrity, Charleston, SC

Monday, November 26, 2018

2018 November 25
by bk

Warmup Primer
For 6 minutes:
10 kettlebell swings
7 ring rows
7 shoulder press (empty barbell)
10 air squats

Barbell Skill Work

EMOM 16 minutes…8 sets of… (each set starts every 2 minutes):
2 full clean
2 front squat
1 jerk (push jerk or split jerk)
-choose a moderate working weight
-may add weight between sets

then….

AMRAP in 10 minutes:
7 shoulder-t0-overhead (135lb/95lb)
7 toes-to-bar
7 box jump over (24in/20in)

Core Development:

4 sets of:
high plank (top of pushup), 40 seconds
20 arch body rock

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, November 24, 2018

2018 November 23
by bk

Class Schedule for Thanksgiving Week is as follows:
Saturday – Normal Class (9am) and Open Gym (9:30am-11am)
Sunday – Normal Hours for Open Gym (10:30am-12:30pm)


AMRAP in 20 minutes: (teams of two)

Partner 1 – Row 200m

Partner 2 – Triplet of:
15 dumbbell box step up (45lb/35lb)… using 20 inch box
12 deadlift (135lb/95lb)
9 bar facing burpees

-while partner 1 rows 200m, partner 2 will be doing the triplet
-switch when partner 1 completes the row

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, November 23, 2018

2018 November 22
by bk

Class Schedule for Thanksgiving Week is as follows:
Friday – 10:30am and 4:30pm
Saturday – Normal Class (9am) and Open Gym (9:30am-11am)
Sunday – Normal Hours for Open Gym (10:30am-12:30pm)

Push Jerk, 5 sets of 3
-using 75%-85% of your 1-rep max
-go by feel, moderate to moderately heavy

then….

AMRAP in 10 minutes:
2 rounds of:
15 thrusters (75lb/55lb)
30 double-unders

right into…

2 rounds of:
12 thrusters (95lb/65lb)
30 double-unders

right into…

2 rounds of:
9 thrusters (115lb/75lb)
30 double-unders

right into…

2 rounds of:
6 thrusters (135lb/85lb)
30 double-unders

Core Development:

3 sets of:
20 deadbug (10 each side)
20 bird dog (10 each side)

Post total reps to comments

CrossFit Integrity, Charleston, SC

Thursday, November 22, 2018

2018 November 21
by bk

Happy Thanksgiving!

Class Schedule for Thanksgiving Week is as follows:
Thursday – Thanksgiving Day – 10:00am (Thanksgiving Team WOD)
Friday – 10:30am and 4:30pm
Saturday – Normal Class (9am) and Open Gym (9:30am-11am)
Sunday – Normal Hours for Open Gym (10:30am-12:30pm)

In teams of two, complete the following for time:
90 partner situps with med ball (20lb/14lb (coed)/10lb)…45 each
80 kettlebell swings (53lb/35lb)
Run 400m (together)…carrying medball used for situps (switch off as needed)
70 hang cleans (115lb/80lb)
60 alternating lunge
Run 400m (together)…carrying medball used for situps (switch off as needed)
60 alternating lunge
70 hang cleans (115lb/80lb)
Run 400m (together)…carrying medball used for situps (switch off as needed)
80 kettlebell swings (53lb/35lb)
90 partner situps with med ball (20lb/14lb (coed)/10lb)…45 each

-team name theme: Thanksgiving food item (i.e. Team Gravy Train)

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, November 21, 2018

2018 November 20
by bk

Class Schedule for Thanksgiving Week is as follows:
Wednesday – 5am, 6am, 10:30am, 4:30pm, 6pm
Thursday – Thanksgiving Day – 10:00am (Thanksgiving Team WOD)
Friday – 10:30am and 4:30pm
Saturday – Normal Class (9am) and Open Gym (9:30am-11am)
Sunday – Normal Hours for Open Gym (10:30am-12:30pm)

Integrity’s Revenge – WODs 3A and 3B

AMRAP in 13 minutes:
100 double-unders (each round)
10-20-30-40-etc of…
tandem alternating wallballs
toes-to-bar / deadhang hold (alternating every 5 reps)
deadlift / top of deadlift hold (alternating every 5 reps)
synchronized bar facing burpee double jump over barbells

-one person working at a time on the double-unders
-wallball, T2B, deadlift and burpees go up by 10 each round
-the team members who is holdin…must be holding first in order for reps to count

Advanced
wallball: 20/14
deadlift: 185/125

Intermediate
wallball: 20/14
for DU: 50 single-unders + 50 double-unders
deadlift: 155/105

Novice
for DU: 100 single-unders
wallball: 14/10
deadlift: 115/75
for T2B: knee raises

Two Scores:
3A – total reps
3B – time to complete the 20 burpees (time starts at the end of the 20th deadlift)

Core Development:
seated med ball twists, 3 sets of 30 (15 each side)

Post team name, reps for 3A and time for 3B to comments

CrossFit Integrity, Charleston, SC