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Tuesday, August 8, 2017

2017 August 7
by bk

EMOM for 8 minutes: (using 60-75% of your front squat)
1 power clean
3 front squats
1 shoulder-to-overhead (recommend, push jerk and/or split jerk)
-may add weight as desired during rest period

then….

AMRAP in 8 minutes:
2-4-6-8-10-12-14-etc….
thrusters (115lb/80lb)
toes-to-bar

Core Development:
50 hollow body rock
50 arch body rock

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Monday, August 7, 2017

2017 August 6
by bk

“Randy” is a CrossFit Hero WOD named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children.  “Randy” first appeared on the CrossFit website 13 February 2008.

At 0:00….

“Randy”

For time:
75 power snatch (75lb/55lb)

Video of “Randy” (performed by the LAPD SWAT Team)

Compare to 10/30/15
Compare to 10/27/12
Compare to 4/27/12
Compare to 3/4/11
Compare to 7/27/10
Compare to 11/24/09

At 15:00….

For time:
Run 400m
75 air squats
30 lateral burpee over barbell

Core Development:
side plank hold, 3 sets of 45 seconds (each side)

Post time for each workout to comments

CrossFit Integrity, Charleston, SC

Saturday, August 5, 2017

2017 August 5
by bk

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


For time:
airdyne, 15 calories
row, 15 calories
20 dumbbell thrusters (25lb/15lb)
30 walking lunges
40 Russian kettlebell swings
80 abmat situps
40 Russian kettlebell swings
30 walking lunges
20 dumbbell thrusters (25lb/15lb)
row, 15 calories
airdyne, 15 calories

Post time to comments

CrossFit Integrity, Charleston, SC

Friday, August 4, 2017

2017 August 3
by bk

7 minute EMOM:
deadhang from pullup bar, 30 seconds

Conditioning:

At 0:00….For time:
Run 400m
51 kettlebell sumo deadlift high pull (70lb/53lb)

then….

At 10:00….For time:
Run 400m
44 hang clean (135lb/95lb)

then….

At 20:00….For time:
Run 400m
37 bar facing burpees

Core Development:
hollow body rock, 3 sets of 15
arch body hold, 3 sets of 20 seconds

Post time for each segment to comments

CrossFit Integrity, Charleston, SC

Thursday, August 3, 2017

2017 August 2
by bk

Overhead Squat, 5-5-5-5-5 reps
-go by feel, moderately light to moderately heavy
-goal: no failed reps

then….

4 rounds for time: (time cap, 17 minutes)
10 chest-to-bar pullups
20 pushups
30 abmat situps
40 air squats

Core Development:
50 sumo good morning (45lb/35lb)
-partition as desired

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, August 2, 2017

2017 August 1
by bk

Push Press, heavy single (find a new 1-rep max)

Compare to 5/3/17

For time: (time cap, 10 minutes)
Run 400m
65 wallball (20lb/14lb)
35 handstand pushups (sub: shoulder-to-overhead, 135lb/95lb)

Core Development:
3 sets of:
20 arch body rock
30 flutter kicks (2-count)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, August 1, 2017

2017 July 31
by bk

AMRAP in 10 minutes:
Airdyne (30/22) calories
25 toes-to-bar
20 lateral burpee over barbell
25 power clean (155lb/105lb)
30 deadlift (155lb/105lb)

-rest 6 minutes, then….

AMRAP in 10 minutes:
30 deadlift (155lb/105lb)
25 power clean (155lb/105lb)
20 lateral burpee over barbell
25 toes-to-bar
Airdyne (30/22) calories

Post rounds/reps for each AMRAP to comments

CrossFit Integrity, Charleston, SC

Monday, July 31, 2017

2017 July 30
by bk


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

Compare to 4/10/17

then….

AMRAP in 7 minutes:
1 strict pullup
10 double-unders
2 strict pullup
20 double-unders
3 strict pullups
30 double-unders
4 strict pullups
40 double-unders
….etc….
….strict pullups go up by 1
….DU’s go up by 10

Core Development:
10 side plank rotations (each side)
40 hollow body rock
20 tuck crunch
40 arch body rock
10 side plank rotations (each side)

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Saturday, July 29, 2017

2017 July 28
by bk

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

In teams of two:
plank hold, max time (total seconds)
-both team members hold at the same time
-score is total time between both team members
-max time is 12 minutes

Part B: At 12:00….

AMRAP in 15 minutes:
Row 30 calories
Airdyne, 20 calories

Post time (in total seconds) and total calories to comments

CrossFit Integrity, Charleston, SC

Friday, July 28, 2017

2017 July 27
by bk

2 rounds: (each segment starts every 5 minutes)

In 3:15:
Run 400m
pullups, max reps in the remaining time

-rest 1:45, then….

In 3:30:
Run 400m
air squats, max reps in the remaining time

-rest 1:30, then….

In 3:45:
Run 400m
power clean (135lb/95lb), max reps in the remaining time

-rest 1:15, then…. (return to top for round #2)

Work/Rest Time Interval:
0:00-3:15, run/pullups (round 1)
3:15-5:00, rest
5:00 t0 8:30, run/air squats (round 1)
8:30 to 10:00, rest
10:00 to 13:45, run/power clean (round 1)
13:45 to 15:00, rest
15:00 to 18:15, run/pullups (round 2)
18:15-20:00, rest
20:00 t0 23:30, run/air squats (round 2)
23:30 to 25:00, rest
25:00 to 28:45, run/power clean (round 2)
28:45, finish

Core Development:
seated med ball twists, 4 sets of 30 (15 each side)
GHD hip extensions, 3 sets of 15

Post reps per segment for each round to comments

CrossFit Integrity, Charleston, SC