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Wednesday, April 11, 2018

2018 April 10
by bk

strict pullups
-1 sets of max reps
-2 sets of 70% of max reps

ring support hold (top), 3 sets of 10-20 seconds
ring support hold (bottom), 3 sets of 10-20 seconds

then….

3 rounds for time:
Run 400m
20 dumbbell squat cleans (45lb/25lb)
25 burpees

Core Development:
GHD hip extensions, 3 sets of 15
arch body hold, 3 sets of 25 seconds

Post reps and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, April 10, 2018

2018 April 9
by bk


Floor Press, 4 sets of 10
-go by feel, light to moderate

then….

Pendlay Row, 4 sets of 8
-go by feel, moderate weight
-20 banded pull aparts after each set

then….

For time: (time cap, 10 minutes)
Airdyne, 24 calories
30 kettlebell swings (53lb/35lb)
18 pullups
Row 24 calories
30 kettlebell swings (53lb/35lb)
18 pullups

Core Development:
3 sets:
15 hollow body rock
30 flutter kick (2-count)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, April 9, 2018

2018 April 8
by bk

5-6 sets:
2 snatch balance (pause 2 seconds at the bottom of each rep)
3 overhead squat (pause 3 seconds at the bottom on the last rep)
-work up to a moderate weight

strict weighted pullups, 5 sets of 3
-work up to a moderate weight

then….

AMRAP in 8 minutes:
6 one-arm dumbbell hang clean and jerk (45lb/25lb)
6 other-arm dumbbell hang clean and jerk (45lb/25lb)
12 wallball (20lb/14lb)

Core Development:
4 sets:
hollow body hold, 20 seconds
15 tuck crunch

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, April 7, 2018

2018 April 6
by bk

Good luck to everyone running the Cooper River Bridge Run today!

New Saturday Schedule: (starting today, 4/7/18)
8:00am – Weightlifting (snatch complex…snatch balance + OHS + snatch)
9:00am – Group Class
9:30am to 11:00am – Open Gym

4 rounds for time:
Run 400m
1-arm dumbbell overhead walking lunge (25lb/15lb), 35ft
other-arm dumbbell overhead walking lunge (25lb/15lb), 35ft
8 burpee box jump overs (24in/20in)

*35ft = length of the pullup rig

Post time to comments

CrossFit Integrity, Charleston, SC

Friday, April 6, 2018

2018 April 5
by bk

New Saturday Schedule: (starting tomorrow, 4/7/18)
8:00am – Skills/Weightlifting
9:00am – Group Class
9:30am to 11:00am – Open Gym


For time: (time cap, 15 minutes)
9-7-5-3 reps of…
clean and jerk (205lb/140lb)
bar muscle-ups
*modify as needed

Core Development:
50 good morning (45lb/35lb)
50 hollow body rock

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, April 5, 2018

2018 April 5
by bk

3 sets:
pushups, max reps in 90 seconds
-rest 30 seconds
Row, max calories in 90 seconds
-rest 30 seconds
air squats, max reps in 90 seconds
-rest 30 seconds
situps, max reps in 90 seconds
-rest 30 seconds
Airdyne, max calories in 90 seconds
-rest 30 seconds
burpees, max reps in 90 seconds
-rest 90 seconds between sets

Post total reps (plus calories) for each set to comments

CrossFit Integrity, Charleston, SC

Wednesday, April 4, 2018

2018 April 4
by bk

Overhead Squat, 5 sets of 4
-2 second decent
-3 second pause at bottom
-explode up
-1 second pause at the top
*add weight as needed
*moderate weight for all working sets

then….

AMRAP in 13 minutes:
5-10-15-20-25-etc….
hang power snatch (95lb/65lb)
wallball (20lb/14lb)
toes-to-bar

Core Development:
4 sets: (each side)
10 side plank rotations
side plank hold, 30 seconds

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, April 3, 2018

2018 April 2
by bk

“Jackie”

For time:
Row 1000m
50 thrusters (45lb)
30 pullups

Compare to 7/28/16
Compare to 5/10/13
Compare to 9/26/12
Compare to 4/13/12
Compare to 6/15/11
Compare to 8/30/10
Compare to 1/8/10
Compare to 10/3/09

then….

3 sets: (untimed)
high plank hold (low rings), 30 seconds
15 tricep pushdowns
15 glute kickbacks (each leg)
-pause 1 second at top of each rep
15 banded pull aparts (or “T’s” with crossover symmetry or small plates)

Post time to comments

CrossFit Integrity, Charleston, SC

Monday, April 2, 2018

2018 April 1
by bk

Floor Press, 4 sets of 8
-go by feel, light to moderate

then….

Supinated Barbell Low Row, 4 sets of 8
-go by feel, light to moderate
-pause 2 seconds at top
-20 butterflies after each set

then….

2008 CrossFit Game Deadlift/Burpee WOD

5 rounds for time:
5 deadlift (275lb/185lb)
10 burpee

Compare to 10/25/16
Compare to 7/23/15
Compare to 10/28/14
Compare to 2/2/13 
Compare to 6/12/12
Compare to 1/2/10

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

Saturday, March 31, 2018

2018 March 31
by bk

Today’s Schedule:
7:00am – Skill (kipping/butterfly pullups)
8:00am – Group Class
9:00am to 11:00am – Open Gym

AMRAP in 20 minutes: (in teams of two, alternating rounds)
Airdyne, 8 calories
8 burpees
-at 0:00 and 10:00, Run 400m (together)

Compare to 7/22/17

Post team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC