Take 15 minutes to work on handstand holds, handstand pushups, handstand walks, etc

then….

4 rounds for time:
21box jumps (24in/19in)
14 kettlebell swings (53lb/35lb)
7 front squats (155lb/100lb)

Core Development:
25 flutter kicks (4-count)
25 reverse abmat crunches
2 minute plank hold (cumulative)

Box of Salvation Trailer from 8th Avenue Studios on Vimeo.

Take 18 minutes to work on Muscle-Ups

then….

Run 400m
40 ring dips
40 pushups
40 abmat situps (NO GHD)
40 chest-to-bar pullups
40 knees-to-elbows
Run 400m

Clean & Jerk, 15 sets of 1, using 80-85% of your 1-rep max
-each set starts on the minute

then….

5 rounds for time:
Sprint 100m
5 power cleans (160lb/105lb)

Core Development:
3-minute plank hold (cumulative)
30 GHD situps
30 GHD hip extensions

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CrossFit Integrity, Charleston, SC

 Back Squat, 9-9-9-9 reps, use 70% of your 1-rep max (25 min time limit)
-rest as needed between sets

then….

“JoePa”
2 rounds for time:
21 overhead squats (95lb/65lb)
12 thrusters (95lb/65lb)
85 double-unders (sub bar hops)

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CrossFit Integrity, Charleston, SC

For time:
10 pushups
20 double-unders
20 pushups
40 double-unders
30 pushups
60 double-unders
40 pushups
80 double-unders
50 pushups
100 double-unders

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CrossFit Integrity, Charleston, SC

Take 15 minutes to work on kipping or butterfly pullups

If you have both of these….. perform Dead Hang Pullups or Weighted Dead Hang Pullups, 12 sets of 5

then….

In teams of 4, row as many meters as the team can in 20 minutes.

All 4 teammates working at a time. At 3,2,1, go – TM (teammate) #1 starts rowing (the team uses the same rower for the entire workout). TM #2 does 15 back squats (65lb/45lb). TM #3 does 20 abmat situps (NO GHDs).  TM#4 does 20 walking lunge.  Once TM #2, #3, and #4 are done their reps – TM#4 takes over the rower, TM#1 does back squats, TM#2 does abmat situps, and TM#3 does walking lunge. Once the reps are complete again, TM#3 takes over the rower, TM#1 does abmat situps, TM #2 does walking lunge, and TM#4 does back squats. Once the reps are completed again, TM#2 takes over on the rower, TM#1 does walking lunge, TM#3 does back squats, and TM#4 does abmat situps.  This rotation continues for the whole 20 minutes. The team score is the total meters rowed during the 20 minutes.

Is summary, the rotation is:
Row (until all teammates are done with their reps)
15 back squat (65lb/45lb)
20 abmat situps
20 walking lunge
….back to the rower

Set empty bars down on ground without dropping.

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CrossFit Integrity, Charleston, SC

Again, and as mentioned yesterday….  please treat this facility as it is your home and be respectful of the gym, coaches, and other CrossFitters by cleaning up your equipment.  You are all adults, act like it.  Be considerate to your fellow CrossFitters that are taking the next class and CLEAN UP.  This includes, but not limited to…. bars, bumpers, abmats, box jumps, kettlebells, jumpropes, sandbags, clamps, assistance bands, dry erase markers, mobile white boards, etc….  ANY and ALL equipment that you use.  Put it away where it belongs and clean up after yourselves.  Stack the bumpers neatly.  Clean up your chalk that you throw around and/or draw on the mat/floor when counting rounds…..use a mop.  Also, if you do additional work off to the side, CLEAN UP!…. Thank you!

Good Mornings, 5-5-5-5-5 reps
-work on form with an moderate weight instead of going for a 5-rep max

then….

For time:
50 pushups
100 double-unders
40 pushups
80 double-unders
30 pushups
60 double-unders
20 pushups
40 double-unders
10 pushups
20 double-unders

——————–

Modified:
50 pushups
50 double-unders or bar hops
40 pushups
40 double-unders or bar hops
30 pushups
30 double-unders or bar hops
20 pushups
20 double-unders or bar hops
10 pushups
10 double-unders or bar hops

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CrossFit Integrity, Chaleston, SC

Please treat this facility as it is your home and be respectful of the gym, coaches, and other CrossFitters by cleaning up your equipment.  You are all adults, act like it.  Be considerate to your fellow CrossFitters that are taking the next class and CLEAN UP.  This includes, but not limited to…. bars, bumpers, abmats, box jumps, kettlebells, jumpropes, sandbags, clamps, assistance bands, dry erase markers, mobile white boards, etc….  ANY and ALL equipment that you use.  Put it away where it belongs and clean up after yourselves.  Stack the bumpers neatly.  Clean up your chalk that you throw around and/or draw on the mat/floor when counting rounds…..use a mop.  Also, if you do additional work off to the side, CLEAN UP!…. Thank you!

For time:
Buy-in:  48 shoulder-to-overhead (95lb/65lb)
5 rounds of:
2 rope climbs (15 ft ascent)…..  WEAR LONG SOCKS!
16 ring dips
Cash-out:  48 GHD situps

Clock starts on the shoulder-to-overhead and the WOD is complete after you finish GHD situps.  Sub rope pulls or pullups for rope climbs and abmat situps for GHD situps.

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CrossFit Integrity, Charleston, SC

Front Squat, 2-2-2-2-2-2-2-2 reps

then….

AMRAP in 3 minutes:
5 hang clean (135lb/95lb)
5 front squat (135lb/95lb)

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CrossFit Integrity, Charleston, SC