Skip to content

Thursday, January 28, 2016

2016 January 27
by bk

Attention: Due to our coaches competing in the Famously Cold Showdown in Columbia, SC this Saturday, Open Gym on Saturday is cancelled.  There will be Open Gym from 12:00pm-2:00pm on Sunday.  You are welcome to travel to Carolina CrossFit in Columbia to watch our four teams compete on Saturday!

Teams representing our gym are:
Pootie Tang — Vanny Yib and Pat Yib
The “A-A” Team — Ashley Taylor and Aaron Thompson
The Lollipop Guild — Amy Halperin and Brad Becker
Mighty Mice — Courtney Sterner and Donny Pearson

7774443

Today is the last day of the squat program!  Congratulations to everyone who completed the program!  Job well done!  More squats to come!

Back Squat
1 set of 5 at 60%
1 set of 5 at 70%
2 sets of 5 at 75%

Front Squat
1 set of 5 at 60%
1 set of 5 at 70%
1 set of 5 at 75%

then….

AMRAP in 12 minutes:
75 wallball (20lb/14lb)
50 kettlebell swings (53lb/35lb)
25 chest-to-bar pullups

Core Development:
4 sets of:
hollow body hold, 35 seconds
15 tuck crunch

Additional Work (Optional):

Gymnastics:
ring support hold (top), 4 sets of 15 seconds
ring support hold (bottom), 4 sets of 15 seconds
40 ring pushups (sub: pushups)

Endurance:
Row 750m x 3
-rest 3 minutes between sets

Accessory:
1-arm dumbbell row, 4 sets of 5 (each arm, heavy)
W’s, 3 sets of 15 (light)
front dumbbell raise (alternating), 3 sets of 10 (each arm)
pulldown (crossover symmetry), 3 sets of 10, pause 3 seconds
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Be Sociable, Share!
5 Responses leave one →
  1. Shawan permalink
    January 28, 2016

    BS: 130-150-165

    FS: 100-115-125

    WOD: 1+16 (1/2 reps BB PUs, 1/2 reps GB PUs)

  2. Justin F permalink
    January 28, 2016

    BS: 175-190-205-205

    FS: 150-175-190

    WOD: 1 + 17 Rx

  3. Rueben permalink
    January 28, 2016

    BS: up to 215#
    FS: up to 165#
    151 reps total w/ 14# WB
    (broke it down to keep the shoulders happy)
    35 WB/25 KBS/15 C2B
    35 WB/25 KBS/10 C2B
    1 WB . . . collapse.

  4. Elaine permalink
    January 28, 2016

    BS 135
    FS 105
    WOD 1+2 black band for C2B

  5. Courtney B. permalink
    January 28, 2016

    BS: 135
    FS: 105

    Wod: 1+36 RR

    Core

Leave a Reply

Note: You can use basic XHTML in your comments. Your email address will never be published.

Subscribe to this comment feed via RSS