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Wednesday, November 29, 2017

2017 November 29
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

Tuesday, November 28, 2017

2017 November 28
by bk

AMRAP in 4 minutes:
20 double-unders
10 abmat situps
4 power clean (125lb/85lb)

-rest 2 minutes, then….

(at 6:00)….AMRAP in 5:30:
30 double-unders
15 abmat situps
8 power clean (155lb/105lb)

-(at 11:30)….rest 3:30, then….

(at 15:00)….AMRAP in 7 minutes:
40 double-unders
20 abmat situps
12 power clean (185lb/125lb)

(1:1 single-unders)

Core Development:

6 minute alternating tabata: (4 sets)
-side plank hold (right)
-side plank hold (left)
-arch body hold (sets 1 and 2), upward dog (sets 3 and 4)

Post rounds/reps per each segment to comments

CrossFit Integrity, Charleston, SC

Monday, November 27, 2017

2017 November 26
by bk

Front Squat, 5-5-5-5-5
-work up to a heavy 5-rep
-find a 5-rep max

then….

AMRAP in 14 minutes:
5 strict pullups
7 handstand pushups
9 burpee box jump over (24in/20in)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, November 25, 2017

2017 November 25
by bk

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

AMRAP in 18 minutes: (teams of two, one person working at a time)
Row 50 calories
50 thrusters (95lb/65lb)
50 slamball (30lb/20lb)

Post team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, November 24, 2017

2017 November 24
by bk

Class Schedule for Thanksgiving Week:
Friday 11/24 – 9am Holiday Team WOD
Saturday 11/25 – Normal Hours

Holiday Team WOD (teams of two)

AMRAP in 10 minutes: (one person working at a time)
Run 400m (buy-in… together)
30 wallball (20lb/14lb)
20 kettlebell swings (53lb/35lb)
10 lateral burpee over barbell

Score is rounds + reps

-rest 3 minutes, then….

AMRAP in 7 minutes: (alternating rounds)
Run 400m (buy-in… together)
5 deadlift (22lb/155lb)
7 box jump (24in/20in)

Score is rounds + reps

-rest 3 minutes, then….

For time: (on person working at a time)
airdyne, 40 calories
70 pushups
100 abmat situps

Score is time

–team name theme:  Thanksgiving

Post team names and score for each segment

CrossFit Integrity, Charleston, SC

Wednesday, November 22, 2017

2017 November 22
by bk

Class Schedule for Thanksgiving Week:
Wednesday 11/22 – Normal Hours until 11:30am
Thursday 11/23 – CLOSED…
Friday 11/24 – 9am Holiday WOD
Saturday 11/25 – Normal Hours

Romanian Deadlift, 4 sets of 6
-pause 3 seconds at bottom position of each rep

then….

For time:
Airdyne, 50 calories
Row, 45 calories
40 clean and jerk (135lb/95lb)

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

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, November 21, 2017

2017 November 20
by bk

Class Schedule for Thanksgiving Week:
Tuesday 11/21 – Normal Hours
Wednesday 11/22 – Normal Hours until 11:30am
Thursday 11/23 – CLOSED…
Friday 11/24 – 9am Holiday WOD
Saturday 11/25 – Normal Hours

6 sets:
3 push press
2 push jerk
-work up to a moderate to moderately heavy complex

then….

AMRAP in 5 minutes:
25 double-unders
10 pullups

-rest 3 minutes, then….

AMRAP in 5 minutes:
10 kettlebell sumo deadlift high pull (70lb/53lb)
10 wallball (20lb/14lb)

-rest 3 minutes, then….

AMRAP in 5 minutes:
10 Russian kettlebell swings (70lb/53lb)
10 box jumps (24in/20in)

Core Development:
3 sets:
plank hold, 45 seconds
hollow body hold, 30 seconds

Post loads and reps for each AMRAP to comments

CrossFit Integrity, Charleston, SC

Monday, November 20, 2017

2017 November 19
by bk

Class Schedule for Thanksgiving Week:
Monday 11/20 – Normal Hours
Tuesday 11/21 – Normal Hours
Wednesday 11/22 – Normal Hours until 11:30am
Thursday 11/23 – CLOSED
Friday 11/24 – 9am Holiday WOD
Saturday 11/25 – Normal Hours

Back Squat, 5-5-5-5-5
-work up to a heavy 5-rep
-find a 5-rep max

then….

AMRAP in 13 minutes:
2-4-6-8-10-12-etc….
power clean (155lb/105lb)
lateral burpee over barbell
toes-to-bar

Core Development:
side plank hold, 3 sets of 45 seconds
hollow body rock, 3 sets of 20 seconds

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Thanksgiving Week Schedule

2017 November 19
by bk

Class Schedule for Thanksgiving Week:
Monday 11/20 – Normal Hours
Tuesday 11/21 – Normal Hours
Wednesday 11/22 – Normal Hours until 11:30am
Thursday 11/23 – CLOSED
Friday 11/24 – 9am Holiday WOD
Saturday 11/25 – Normal Hours

CrossFit Integrity, Charleston, SC

Saturday, November 18, 2017

2017 November 17
by bk

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


AMRAP in 24 minutes:
Row 30 calories
30 dumbbell push press (25lb/15lb)
30 abmat situps

-teams of two
-one person working at a time
-trade/transition partners every minute (1:00)

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC