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Thursday, October 4, 2018

2018 October 4
by bk


3 sets:
8 staggered stance good morning (each side)
15 glute kickbacks (each leg)

then….

3 sets:
12 bench press
12 supinated barbell low row

then….

3 sets:
1-arm dumbbell row, 8 reps (each arm)
6 I’s
6 Y’s
6 T’s
12 butterflies

then….

For time:
Row 800m
80 abmat situps

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, October 3, 2018

2018 October 2
by bk


weighted strict pullups, 5 sets of 3

For time:
150 wallballs (20lb/14lb)
-run 400m at 0:00, 8:00 and 16:00
-there is a 5 burpee penalty for every time the athlete ‘rests’
-rest is considered the ball hitting the ground and/or not moving (held)
-modify wallball reps to 120, 100 or 80 reps, if needed
-modify burpee reps to 3 reps, if needed

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

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, October 2, 2018

2018 October 1
by bk

(at 0:00) For time:
Airdyne, (30/25) calories
25 deadlift (225lb/155lb)
20 box jumps (24in/20in)

-rest the remaining time up to 10:00, then….

(at 10:00) For time:
Airdyne, (30/25) calories
20 deadlift (275lb/185lb)
15 box jumps (24in/2oin)

-rest the remaining time up to 20:00, then….

(at 20:00) For time:
Airdyne, (30/25) calories
15 deadlift (325lb/215lb)
10 box jumps (24in/20in)

-modify calories and/or deadlift reps/weight as needed

Core Development:

4 sets:
30 heel touches (15 each side)
15 leg raises

Post times to comments

CrossFit Integrity, Charleston, SC

Monday, October 1, 2018

2018 October 1
by bk

Front Squat, 3 sets of 4 at 78-83% of 1-rep max
Back Squat, 3 sets of 4 at 78-83% of 1-rep max

then….

AMRAP in 12 minutes:
6 hang power snatch (95lb/65lb)
3-6-9-12-etc… pullups
6 hang power snatch (95lb/65lb)
3-6-9-12-etc… handstand pushups (dumbbell push press)

-pullups and handstand pushups go up by 3 each round

Core Development:
tuck crunch, 3 sets of 15
hollow body rock, 3 sets of 20

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, September 29, 2018

2018 September 29
by bk

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

For time: (teams of two, with one person working at a time)
Airdyne, 80 calories
40 alternating lunge
Run 400m (together)
40 alternating lunge
120 Russian kettlebell swings (70lb/53lb)
40 alternating lunge
Run 400m (together)
40 alternating lunge
80 burpees

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Friday, September 28, 2018

2018 September 27
by bk

Tempo Overhead Squat, 6 sets of 4
*go by feel, work up to a moderate weight
-3 second decent
-pause 3 seconds at the bottom
-stand up
-pause 1 second at the top

then….

5 rounds for time:
Run 400m
15 toes-to-bar

Core Development:
6 minute alternating tabata
-side plank hold (left side)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, September 27, 2018

2018 September 26
by bk

alternating double kettlebell front rack reverse lunge, 4 sets of 10 (5 each side)
sumo good morning, 3 sets of 12
side lying clam raise, 3 sets of 10 (each side)

then….

AMRAP in 12 minutes: (teams of two, alternating rounds)
sprint row (10/8) calories
8 shoulder-to-overhead (115/80lb)

Core Development:
arch lifts, 3 sets of 15

Post loads, team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, September 26, 2018

2018 September 25
by bk

Today is Coach Casey’s last day coaching at the gym, before he moves to Augusta. We appreciate everything he has done for the gym and the community while he had been living in Charleston.

As a present to you he asked to coach all of the classes (except the 4pm, he will be working out in that one). Also, he requested the WOD “The Chief”!  This is a really fun workout, sooooo….come get some!

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

“The Chief” View Video (wmv)

Complete as many rounds as possible in 3 minutes of:
3 power clean (135lb/95lb)
6 pushups
9 airsquats

Rest for 1 minute. Perform 5 times.

Compare to 11/3/16
Compare to 11/12/13
Compare to 11/12/12
Compare to 11/11/11
Compare to 7/31/09
Compare to 6/3/09

Post total reps completed for each of the (sum of) 5 cycles for a total score

CrossFit Integrity, Charleston, SC

Tuesday, September 25, 2018

2018 September 24
by bk

Tomorrow is Coach Casey’s last day coaching at the gym, before he moves to Augusta. We appreciate everything he has done for the gym and the community while he had been living in Charleston.

As a present to you he asked to coach all of the classes (except the 4pm, he will be working out in that one).  Also, he requested the WOD “The Chief”!  This is a really fun workout, sooooo….come get some!


4 sets of….

For 4 minutes:
12 burpee jump to plate
17 pullups
22 abmat situps
Airdyne, max calories in the remaining time

-rest 4 minutes between sets

Post calories for each set and total calories to comments

CrossFit Integrity, Charleston, SC

Monday, September 24, 2018

2018 September 23
by bk


Front Squat, 4 sets of 5 at 70-75% of 1-rep max
Back Squat, 4 sets of 5 at 70-75% of 1-rep max

then….

AMRAP in 10 minutes:
2-4-6-8-10-etc…
alternating dumbbell snatch (65lb/45lb)
wallballs (20lb/14lb)

-Run 400m at 4:00
-continue where left off on AMRAP after the run

Core Development:
v-ups, 3 sets of 12
arch body rock, 2 sets of 20

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC