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Thursday, August 2, 2018

2018 August 1
by bk

Shoulder Press, 8-8-8-8
-go by feel, light to moderate

3 sets:
15 banded pull aparts
15 banded face pulls

then….

AMRAP in 16 minutes: (teams of two, alternating movements)
10 Russian kettlebell swings (70lb/53lb)
10 abmat situps
Airdyne (10/8) calories

-Run 400m (together) at 0:00 and 8:00
-continue AMRAP where left off after the second run

Post loads, team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, August 1, 2018

2018 July 31
by bk

For  20 minutes:
Buy-In…Row 1000m + 150 double-unders (or singles)

then, AMRAP in the remaining time….

8 box jump overs (30in/24in)
10 toes-to-bar
12 power snatch (75lb/55lb)

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

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, July 31, 2018

2018 July 30
by bk

Bench Press
-3 sets of 1 rep at 90% of 1-rep max
-3 sets of 2-3 reps at 80% of 1-rep max
-3 sets of 5-7 reps at 70% of 1-rep max
-add 5lb (women), 10lb (men) to each weight percentage from 7/16/18
-partner up and use a spotter

then….

Supinated Low Row, 3 sets of 8-10
-moderate to moderately heavy to heavy for all sets
-pull to belly button
-pause 1 second at the top

then….

For in 7 minutes:
Run 400m (buy in)
AMRAP in the remaining time….
10 wallball (20lb/14lb)
5 burpees

Core Development:
V-ups, 3 sets of 20
arch body hold, 3 sets of 20 seconds

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, July 30, 2018

2018 July 30
by bk


Back Squat, 6 sets of 3-5 reps
-using 80% of your 1-rep max
-stick to the set/rep scheme and percentage without going over 80%

then….

For time: (time cap, 15 minutes)
1-2-3-4-5-6-7-8-9-10 reps of…
deadlift (255lb/170lb)
strict pullups (or strict banded pullups or ring rows)

Core Development:
1-arm plank, 4 sets of 20 seconds (each side)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Saturday, July 28, 2018

2018 July 27
by bk

Today’s Schedule:
8:00am – Weightlifting/Skill (Athlete’s Choice)
9:00am – Group Class
9:30am to 11:00am – Open Gym

Sunday’s Schedule:
10:30am t0 12:30pm – Open Gym


CF James Island Competition – deadlift/burpee/t2b WOD

For time:
-teams of tw0, one person working at a time
-except on the synchronized burpees

Partner 1… (buy-in)
21 deadlift
15 over the bar burpees
21 toes-to-bar

Partner 1… (buy-in)
21 deadlift
15 over the bar burpees
21 toes-to-bar

…right into…

30 deadlift
21 synchronized burpees
30 toes-to-bar
20 deadlift
15 synchronized burpees
20 toes-to-bar
10 deadlift
9 synchronized burpees
10 toes-to-bar

Rx:
deadlift (225lb/155lb)

Intermediate:
deadlift (205lb/140lb)

Modified:
deadlift (135lb/95lb)
knee ups for toes-to-bar

*the 30-20-10 reps may be partitioned however
** synchronized burpees are done with athletes both working together in a synchronized fashion

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Friday, July 27, 2018

2018 July 26
by bk


For time: (in teams of two, with one person working at a time)
Run 400m (together)
Row 1800m
20 Russian kettlebell swings (70lb/53lb)
20 lateral burpee over rower
Run 400m (together)
Row 1200m
40 Russian kettlebell swings (70lb/53lb)
40 lateral burpee over rower
Run 400m (together)
Row 600m
60 Russian kettlebell swings (70lb/53lb)
60 lateral burpee over rower

-time cap: 35 minutes
-one person working at a time on the rower and reps
-both team members run together on the 400m

Post team names and time to comments

CrossFit Integrity, Charleston, SC

Thursday, July 26, 2018

2018 July 25
by bk

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

The “Josh” Hero WOD was first posted on crossfit.com as the workout of the day for Monday, February 26, 2007 (070226).

“Josh”

For time: (time cap, 15 minutes)
21 overhead squats (95lb/65lb)
42 pullups
15 overhead squats (95lb/65lb)
30 pullups
9 overhead squats (95lb/65lb)
18 pullups

Compare to 10/13/16
Compare to 9/20/15
Compare to 8/19/13
Compare to 5/10/12
Compare to 9/9/11
Compare to 3/31/10
Compare to 12/24/09

then….

AMRAP in 7 minutes:
5-10-15-20-etc…
tuck crunch
abmat situps
leg raises
arch body rock

Post time and total reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, July 25, 2018

2018 July 24
by bk


6 sets of: (each set starts every 90 seconds)
1 clean grip deadlift
1 hang power clean
1 power clean
-last set will start at 7:30
-moderate weight, may add weight between sets

then….

With a running clock…(teams of two, alternating rounds)

(at 0:00)…AMRAP in 6 minutes:
Airdyne sprint, (10/8) calories
9 deadlift (165lb/110lb)

(at 6:00)…rest 1 minute, then….

(at 7:00)…AMRAP in 6 minutes:
Airdyne sprint, (10/8) calories
7 hang clean (115lb/80lb)

(at 13:00)…rest 1 minute, then….

(at 14:00)…AMRAP in 6 minutes:
Airdyne sprint, (10/8) calories
5 power clean (145lb/100lb)

(at 20:00)…The End…

Core Development:
deadbug, 3 sets of 20 (10 each side)

Post loads, team names and rounds/reps per AMRAP to comments

CrossFit Integrity, Charleston, SC

Tuesday, July 24, 2018

2018 July 23
by bk

Bench Press, 6 sets of 3-5 reps
-using 80% of your 1-rep max
-stick to the set/rep scheme and percentage without going over 80%
-partner up and use a spotter

then….

4 sets: (superset)
6-8 barbell curls
6-8 strict ring dips (or box dips)
-moderately heavy to heavy on barbell curls
-may add weight between sets
-weighted, if desired on ring dips
-may add weight between sets

then….

For time: (time cap, 14 minutes)
21 shoulder-to-overhead (115lb/80lb)
Run 400m
15 shoulder-to-overhead (145lb/100lb)
Run 400m
9 shoulder-to-overhead (175lb/120lb)
Run 400m
3 shoulder-to-overhead (205lb/140lb)

Core Development:
50 hollow body rock

2 sets: (each side)
10 side plank rotation
side plank hold, 30 seconds
10 side plank rotation

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, July 23, 2018

2018 July 22
by bk


Back Squat
-3 sets of 1 rep at 90% of 1-rep max
-3 sets of 2-3 reps at 80% of 1-rep max
-3 sets of 5-7 reps at 70% of 1-rep max

then….

3 sets:
12 glute bridge, using dumbbell (pause 1 second at top)
12 fire hydrants (each side)

then….

AMRAP in 10 minutes:
8 toes-to-bar
10 dumbbell hang clean and jerk (50lb/35lb)…5 each side
35 double-unders (sub 50 single-unders)

Core Development:
arch body hold, 3 sets of 25 seconds
50 arch body rock

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC