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Tuesday, July 9, 2019

2019 July 8
by bk

Bench Press
-1 set of 10
-1 set of 8
-1 set of 6
-3 sets of 4

Perform 10 banded pull aparts (pause 3 seconds) after sets 2, 4 and 6

then….

AMRAP in 18 minutes: (teams of two, alternating movements)
Row 9 calories
13 push press (95/65)
31 double-unders (single-unders)

-run 400m (both team members at 8:00)
-continue where left off on AMRAP after the run

Core Development:
3 sets:
arch body hold, 20 seconds
10 v-ups
25 hollow body rock

Post loads, team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, July 8, 2019

2019 July 7
by bk

5 sets:
3 front squat
…right into…
6 back squat

-using 90% of front squat 1RM for all working sets

then….

For time: (time cap, 10 minutes)
21-15-9-15-21 reps of…
alternating dumbbell snatch (45/25)
dumbbell squat

-the dumbbell squat is with one dumbbell
-may hold the dumbbell any way desired during the dumbbell squat

Mobility:
pigeon stretch, 90 seconds (each side)
couch stretch, 90 seconds (each side)

Core Development:
3 sets:
hollow body hold, 20 seconds
20 crunches
side plank, 20 seconds + 10 hip drops (each side)
20 crunches

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Saturday, July 6, 2019

2019 July 5
by bk

Today’s Schedule:
9:00am – Group Class
9:30am to 11:00am – Open Gym

In teams of two, with one person working at a time:

AMRAP in 7 minutes:
Bike 16 calories
24 Russian kettlebell swings (70/53)

AMRAP in 7 minutes:
16 toes-to-bar
24 wallballs (20/14)

AMRAP in 7 minutes:
Row 16 calories
24 burpees

-Rest 1 minute between each AMRAP
-the 16’s split up into 8/8
-the 24’s split up into 12/12

Post team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, July 5, 2019

2019 July 4
by bk

Back Squat
1 set of 8 at 65% (of back squat 1RM)
1 set of 6 at 75%
1 set of 4 at 85%
1 set of 4 at 90%

then…

Front Squat
1 set of 5 at 60% (of front squat 1RM)
1 set of 5 at 65%
2 sets of 5 at 70%

then….

AMRAP in 11 minutes:
12 shoulder press (75/55)
Bike 8 calories
4 strict pullups

Core Development:

4 sets:
30 bicycle (15 each side)
20 leg raises
10 tuck crunch

Post loads and round/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, July 4, 2019 – Happy Independence Day!

2019 July 3
by bk

Today’s Class:
9:00am Group Class

Have fun and be safe today. Enjoy the time with your family and friends!

For time: ((teams of two, with one person working at a time)

6 rounds of “Wittman”
15 kettlebell swings (53/35)
15 power clean (95/65)
15 box jumps (24/20)

…right into…

“Zachery Teller”
20 burpees
20 pushups
10 burpees
20 pushups
50 alternating lunge
10 burpees
20 pushups
50 alternating lunge
100 abmat situps
10 burpees
20 pushups
50 alternating lunge
100 abmat situps
150 air squats

…right into…

4 rounds of “Saman”
13 deadlift (185/125)
17 wallball (20/14)
Run 400m (together)

**modify as needed

Post team names and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, July 3, 2019

2019 July 2
by bk

July 4th Schedule!…. We will be having one class (9:00am) on this Thursday, July 4th! It will be a team workout and we will be doing a conglomeration of a few hero workouts! Come get your America Sweat Party sweat on!!!

4 sets of:
Bike, max calories in 1 minute
-rest 1 minute
Row, max calories in 1 minute
-rest 1 minute
double-unders, max reps in 1 minute
-rest 1 minute
plank hold, 1 minute (high, low, side…athletes choice)
-rest 1 minute

Core Development:
3 sets:
25 crunches
20 arch lifts (superman lifts)

Mobility:
couch stretch, 2 sets of 60 seconds (each side)

Post calories and reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, July 2, 2019

2019 July 1
by bk

Barbell Skill Work

EMOM 16 minutes:

8 sets of… (each set starts every 2 minutes):
1 snatch grip deadlift
1 hang snatch high pull
1 snatch pull
1 hang power snatch
1 power snatch

-choose a light to moderate working weight
-may add weight between sets

then…

3 rounds for time:
Run 400m
7 hang clean (115/80)
7 hang clean to overhead (115/80)
7 shoulder to overhead (115/80)

Core Development:
3 sets:
10 side plank rotations (each side)
50 flutter kicks (25 each side)
20 hollow body rock

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, July 1, 2019

2019 June 30
by bk

5 sets:
3 front squat
…right into…
6 back squat

-using 85% of front squat 1RM for all working sets

then….

1 set of: (low intensity steady state/conversational pace)
Row 800m/700m
1-arm overhead dumbbell walk, each arm (down and back, length of rig)
plank hold, 75 seconds
50 pushups (true to form)
1-arm overhead dumbbell walk, each arm (down and back, length of rig)
plank hold, 60 seconds
75 situps
1-arm overhead dumbbell walk, each arm (down and back, length of rig)
plank hold, 45 seconds
Row 800m/700m
pigeon stretch, 90 seconds (each side)
couch stretch, 90 seconds (each side)

Post loads to comments

CrossFit Integrity, Charleston, SC

Saturday, June 29, 2019

2019 June 29
by bk

Today’s Schedule:
9:00am – Group Class
9:30am to 11:00am – Open Gym

This year marks the 50th Anniversary of the LGBTQ community fighting back against the harassment of the police in Greenwich Village, NYC on June 28, 1969. In honor of the LGBTQ community….

“Stonewall” Hero WOD

AMRAP in 15 minutes:
6 power clean (135/95)
28 double-unders (or 56 single-unders)
6 shoulder-to-overhead (135/95)
9 burpees

Post rounds and reps to comments

CrossFit Integrity, Charleston, SC

Friday, June 28, 2019

2019 June 27
by bk

For time: (time cap, 27 minutes)
Row 1000m

…right into…

3 rounds of…
35 abmat situps
25 pushups
15 pullups

…right into…

Run 400m
15 wallball (20/14)
15 box jump over (24/20)
Run 400m
25 wallball (20/14)
25 box jump over (24/20)
Run 400m
35 wallball (20/14)
35 box jump over (24/20)

Post time to comments

CrossFit Integrity, Charleston, SC