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Wednesday, October 4, 2017

2017 October 3
by bk

3 sets:
10 behind the neck shoulder press
10 dumbbell low row (each arm)

3 sets:
12 waiter squats (each side)

then….

AMRAP in 16 minutes: (teams of 2, alternating movements)
Row 10 calories
10 dumbbell thrusters (25lb/15lb)
10 slamball (30lb/20lb)

Core Development:
side plank hold, 3 sets of 40 seconds (each side)

Post loads, team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, October 3, 2017

2017 October 3
by bk

weighted pullups, 5-5-5-5 reps

then….

4 sets of: (starting at 0:00, 7:00, 14:00, 21:00)

For time: (time each set)
Run 400m
25 kettlebell sumo deadlift high pull (70lb/53lb)
25 Russian kettlebell swings (70lb/53lb)

-each set starts every 7 minutes
-rest the remaining time of the 7 minute interval after the last RKBS

Core Development:
10 v-ups
30 tuck crunch
50 hollow body rock

Post time for each set to comments

CrossFit Integrity, Charleston, SC

Monday, October 2, 2017

2017 October 2
by bk

Overhead Squat, heavy triple (find a 3-rep max)

For time:
50-35-20
pushups
wallballs (20lb/14lb)

-at minute 5, complete 35 box jumps (24in/20in)
-continue where you left off after the box jumps

Core:
50 good morning (45lb/35lb)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Saturday, September 30, 2017

2017 October 2
by bk

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

4 rounds for time:
Airdyne, 20 calories
Row 21 calories
22 abmat situps

Post time to comments

CrossFit Integrity, Charleston, SC

Friday, September 29, 2017

2017 October 2
by bk

AMRAP in 24 minutes: (teams of two, one person at a time, alternating every minute)
24 deadlift (95lb/65lb)
24 box jump (24in/20in)
24 hang power clean (95lb/65lb)
24 burpees
24 push press (95lb/65lb)

**grab a partner and get after it!

Core Development:
deadbug, 3 sets of 16 (8 each side)
arch body rock, 3 sets of 20

Post team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, September 28, 2017

2017 October 2
by bk

Nancy”

5 rounds for time:
Run 400m
15 overhead squat (95lb/65lb)

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

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, September 27, 2017

2017 September 26
by bk

AMRAP in 15 minutes:  (teams of two, with one person working at a time)
Row 100 calories
100 burpee box jump overs (24in/20in)

-rest 5 minutes, then….

AMRAP in 15 minutes:  (teams of two, with one person working at a time)
100 abmat situps
Airdyne 100 calories

Mobility:
-upward dog
-pigeon
-couch

Post team names and total reps for each AMRAP to comments

CrossFit Integrity, Charleston, SC

Tuesday, September 26, 2017

2017 September 25
by bk

Front Squat, 4 sets of 8
-using 55-65% of 1RM
-3 second count on way down
-pause zero seconds at bottom
-explode up
-1 second pause at top

then, with a running clock….

Part A: For time: (time cap, 5 minutes)
50 knees-to-elbows

At 6:00….

Part B: For time: (time cap, 16 minutes)
81 hang clean (135lb/95lb)
-at the start of each minute, perform 9 air squats (starting at the 6:00)

–22 minute total time cap for both, Part A and Part B

Core Development:
side plank rotations, 3 sets of 10 seconds (each side)
arch body hold, 3 sets of 20 seconds

Post loads and times to comments

CrossFit Integrity, Charleston, SC

Monday, September 25, 2017

2017 September 24
by bk

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Skillwork (15 minutes): handstand pushups and/or muscle-ups

then….

“Nate”

AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 kettlebell swings (70lb/53lb)

-modify as needed
-sub 2-4 chest-to-bar pullups/pullups/ring rows or work muscle-up transitions for each muscle-up

Compare to 9/9/16

Core Development:
side plank hold, 3 sets of 35 seconds (each side)
bicycles, 3 sets of 20 (2-count)

Post rounds and reps to comments to comments

CrossFit Integrity, Charleston, SC

Saturday, September 23, 2017

2017 September 22
by bk

Today’s Schedule:
7:00am – Weightlifting (hang snatch – mid hang and below knees)
8:00am – Group Class
9:00am to 11:00am – Open Gym

For time: (teams of two, one person working at a time)
100 dumbbell push press
Run 400m (together)
80 slamball
airdyne, 80 calories
80 walking lunge
Run 400m (together)
100 abmat situps

Post team name and time to comments

CrossFit Integrity, Charleston, SC