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Saturday, February 10, 2018

2018 February 9
by bk

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

AMRAP in 20 minutes: (teams of two, one person working at a time)
Airdyne, 100 calories
100 double-unders
100 wallball (20lb/14lb)
100 double-unders
Row, 100 calories

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, February 9, 2018

2018 February 8
by bk

3 sets: (moderate intensity)
Row 90 seconds (calories)
front rack walking lunge (dumbbells – 50lb/35lb), 70ft

*70ft = length of rig, down and back

then….

AMRAP in 15 minutes:
5 chest-to-bar pullups
10 pushups
15 abmat situps

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, February 8, 2018

2018 February 8
by bk

Sumo Good Morning, 4 sets of 8

then….

3 sets of the following workout.  Each set starts every 10 minutes. (At 0:00, 10:00, 20:00)

For time: (7 minute time cap)
Airdyne 30/24 calories
60 double-unders
20 dumbbell thrusters (45lb/25lb)

-rest for the remaining time of the 10 minutes

Core Development:
side plank hold, 3 sets of 45 seconds
plank hold, 2 sets of 1 minute

Post times to comments

CrossFit Integrity, Charleston, SC

Wednesday, February 7, 2018

2018 February 7
by bk

3 sets:
10 Bulgarian split squats (each leg), bodyweight OR add weight (dumbbells) if desired
15 glute kickbacks (each leg), pause 1 second at top
20 butterflies

then….

For time:
30 shoulder-to-overhead (125lb/85lb)
20 shoulder-t0-overhead (155lb/105lb)
10 shoulder-to-overhead (185lb/125lb)
10 hang clean (185lb/125lb)
20 hang clean (155lb/105lb)
30 hang clean (125lb/85lb)

Core Development:
arch body hold, 3 sets of 25 seconds
3 sets of: plank hold (30 seconds) + 20 mountain climbers (2-count)

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, February 6, 2018

2018 February 5
by bk

Great job on all of the front squat PR’s yesterday!… and for everyone that hit a heavy single.  Get Stronger, Look Stronger!

Skill: bar muscle up (10-15 minutes of practice)

4 rounds for time: (time cap, 26 minutes)
20 alternating dumbbell snatch (65lb/45lb)
10 burpee box jump over (24lb/20lb)
5 bar muscle-ups
-rest 2 minutes between rounds

substitute chest-to-bar pullups/pullups for bar MU

Core Development:
deadbug, 3 sets of 10 (5 each side)
hollow body hold, 3 sets of 20 seconds

Post time (including rest) to comments

CrossFit Integrity, Charleston, SC

Monday, February 5, 2018

2018 February 4
by bk

Front Squat, heavy single (find a new 1-rep max)

Compare to 12/4/17

then….

AMRAP in 9 minutes:
4 strict pullups
8 shoulder press (75lb/55lb)
12 air squats

Core Development:
flutter kicks, 3 sets of 30 (2-count)
seated med ball twists, 3 sets of 30 (15 each side)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, February 2, 2018

2018 February 3
by bk

Today’s Schedule:
7:00am – Skills (double-unders)
8:00am – Group Class
9:00am to 11:00am – Open Gym

AMRAP in 21 minutes: (in teams of two, alternating rounds)
Row, 10 calories
10 Russian kettlebell swings (70lb/53lb)
-at 0:00, 7:00 and 14:00, Run 400m (together)

Post team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, February 2, 2018

2018 February 2
by bk

Ring Support Hold (top), 3 sets of 10-20 seconds
Ring Support Hold (bottom), 3 sets of 10-20 seconds

then….

For time:
Airdyne, 50/40 calories
75 double-unders
30 deadlift (225lb/155lb)
75 double-unders
40 shoulder-to-overhead (135lb/95lb)
75 double-unders
50 slamball over shoulder (40lb/30lb)
75 abmat situps

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, February 1, 2018

2018 January 31
by bk

4 sets:
2 front squat
…right into…
4 back squat
-using 85% of front squat 1RM for all working sets

then….

15 minute alternating EMOM:
Row, 12/9 calories
8-10 chest-to-bar pullups/pullups/ring rows
10-12 box jump overs (24in/20in)

Core Development:
1 set: (30 seconds on, 30 seconds off)
hanging knee raise
arch body hold
hollow body hold
arch body rock
hollow body rock
tuck crunch
handstand hold

Post loads and EMOM results to comments

CrossFit Integrity, Charleston, SC

Wednesday, January 31, 2018

2018 January 31
by bk

Overhead Squat, 5-5-5-5-5
-pause 3 seconds at the bottom on the first and last rep of each set
-moderate weight for all working sets

then….

For time: (time cap: 13 minutes)
21-15-9
handstand pushups (sub: dumbbell push press)
pushups
toes-to-bar

Core Development:
4 sets:
arch body hold, 15 seconds
15 arch body rock
arch body hold, 15 seconds
-rest 1 minute between sets

Post loads and time to comments

CrossFit Integrity, Charleston, SC