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August 19th, 2017

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Old Line CrossFit – CrossFit

Class Times:
ALL CLASSES ARE CANCELLED!!!

**Summer Slam In-House Competition**
Competitors, the first event/heat begins at 9am sharp. Please ensure you are warmed up and ready.

Those of you that did not sign up for the competition, please come out and support/cheer on your fellow athletes!

August 18th, 2017

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Old Line CrossFit – CrossFit

Class Times:
5am (Johnny), 6am (Johnny), 9:30am (Kyle), 12pm (Kyle), 4:30pm (Jason), 5:30pm (Jason)

Warm Up:
25 Calorie Assault Bike
15 DB Push Press
15 Calorie Assault Bike
15 Dips
200m Run

Jerk (Heavy 2)

Push Jerk or Split Jerk
*take 20 minutes to work up to a heavy 2

Metcon (Time)

Option 1

3 Rounds For Time:

15 Ring Muscle Ups

75 Air Squats

600m Run

*18:00 time cap

**scale muscle up reps to something that you can complete in three sets

Option 2

3 Rounds For Time:

15 Bar Muscle Ups

75 Air Squats

600m Run

*18:00 time cap

**scale muscle up reps to something that you can complete in three sets

Option 3

3 Rounds For Time:

20 Chest to Bar or Chin Above Bar Pull Ups

75 Air Squats

600m Run

*18:00 time cap

Option 4

3 Rounds For Time:

25 Ring Rows

75 Air Squats

600m Run

*18:00 time cap

**additional options will be provided on site

August 17th, 2017

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Old Line CrossFit – CrossFit

Class Times:
6am (Justin), 9:30am (Michelle), 10:30am ChickFit (Michelle), 12pm (Jason), 4pm (Jason), 4:30pm (Erika), 5pm (Jason), 5:30pm (Erika), 6pm (Jason), 7pm (Jason)

Warm Up (w/ coach):
Stretch calves/achilles x 10:00
-then-
Double Under practice x 10:00

Metcon (AMRAP – Reps)

Option 1

EMOM x 10:00, alternate between

1:00 row for max meters

1:00 rest

-then, immediately-

EMOM x 10:00, alternate between

1:00 max double unders (scale to single unders)

1:00 rest

-then, immediately-

EMOM x 10:00, alternate between

1:00 max assault bike calories

1:00 rest

*score is total meters + double or single unders + calories

**additional options will be provided on site

August 17th, 2017———————–ChickFit

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Old Line CrossFit – ChickFit

Class Time: 10:30 ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Bench Press (Percentage work; 75% of 1 RM )

1 x 5

Rest 30sec

1 x 3

Rest 30 sec

1 x 3

Rest 30sec

1 x 1

Rest 2 min

1 x ME

** Score is Reps Completed in Set of Max Effort**

Metcon

Metcon (AMRAP – Reps)

Tabata 8 RDS

20 sec work, 10 sec rest
Option 1:

Kettle Bell Swings 35#

Box Jumps 20″

Ab Mat Sit Ups

Push Ups

Jump Lunges

Option 2:

Kettle Bell Swings 25#

Box Jumps 12″

Ab Mat Sit Ups

Push Ups – Knees on Floor

Jump Lunges

Option 3:

Kettle Bell Swings 15#

Step Ups 20″

Ab Mat Sit Ups

Push Ups -Elevated Surface

Lunges

Complete 8 rounds of one movement before moving onto the next

Score is total reps

August 16th, 2017———————–ChickFit

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Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm Up: Coach’s Choice

Weightlifting

Bench Press (Percentage work; 75% of 1 RM )

1 x 5

Rest 30sec

1 x 3

Rest 30 sec

1 x 3

Rest 30sec

1 x 1

Rest 2 min

1 x ME

** Score is Reps Completed in Set of Max Effort**

Metcon

Metcon (AMRAP – Reps)

Tabata 8 RDS

20 sec work, 10 sec rest
Option 1:

Kettle Bell Swings 35#

Box Jumps 20″

Ab Mat Sit Ups

Push Ups

Jump Lunges

Option 2:

Kettle Bell Swings 25#

Box Jumps 12″

Ab Mat Sit Ups

Push Ups – Knees on Floor

Jump Lunges

Option 3:

Kettle Bell Swings 15#

Step Ups 20″

Ab Mat Sit Ups

Push Ups -Elevated Surface

Lunges

Complete 8 rounds of one movement before moving onto the next

Score is total reps

August 16th, 2017

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Old Line CrossFit – CrossFit

Class Times:
5am (Johnny), 6am (Johnny), 9:30am (Mike), 12pm (Kyle), 4pm (Jason), 4:30pm (Liz), 5pm (Jason), 5:30pm (Liz), 6pm (Jason), 7pm (Steph), 8pm ChickFit (Steph)

Warm Up:
200m Run
10 Inchworms
15 Banded Good Mornings
200m Run
10 Leg Swings (each leg)
15 Stiff-Legged DeadLifts, empty barbell

Mr. Joshua (Time)

5 Rounds for time of:

400m Run

30 GHD Sit-ups

15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
*women’s deadlift weight: 165#

**30:00 time cap

***additional options will be provided on site

August 15th, 2017

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Old Line CrossFit – CrossFit

Class Times:
6am (Justin), 9:30am (Michelle), 10:30am ChickFit (Michelle), 12pm (Amy), 4pm (Jason), 4:30pm (Kyle), 5pm (Jason), 5:30pm (Kyle), 6pm (Fez), 7pm (Fez)

Warm Up:
200m Run
15 Shoulder Pass Throughs, PVC
200m Run
20 Hollow Rocks
200m Run
2×10 Kip Swings

Metcon (Time)

Option 1

For Time:

2-4-6-8-10-12-14-16-18-20

Wall Balls, 20/14#

Pull Ups

*20:00 time cap

Option 2

For Time:

2-4-6-8-10-12-14-16-18-20

Wall Balls, 14/10#

Banded/Jumping Pull Ups

*20:00 time cap

Option 3

For Time:

2-4-6-8-10-12-14-16-18-20

Wall Balls, 10/6#

Ring Rows

*20:00 time cap

**additional options will be provided on site

Cash Out:

4 Rounds (Not For Time):

50ft Handstand Walk or 0:30 Handstand Hold or 0:45 Plank Hold

20 V-Ups

August 15th, 2017—————————–ChickFit

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Old Line CrossFit – ChickFit

Class Times: 10:30am ( Michelle)

Warm Up:
Run 400 M
-Then-
3 Rounds
10 Banded Good Mornings
10 Kettlebell Swings
10 Hand-Release Push-Ups

Weightlifting

Deadlift (Percentage work; 75% of 1RM )

1 x 5

Rest 30sec

1 x 3

Rest 30 sec

1 x 3

Rest 30sec

1 x 1

Rest 2 min

1 x ME

** Score is Reps Completed in Set of Max Effort**

Metcon

Metcon (Time)

21-15-9

Option 1:

Ring Dips

OHS 115#

Option 2

Assisted Ring Dips

OHS 95#

Option 3

Box Dips

OHS 75 #

** Additonal Scaled Options Available on Site**

August 14th, 2017

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Old Line CrossFit – CrossFit

Class Times:
5am, 6am, 9:30am, 12pm, 4pm, 4:30pm, 5pm, 5:30pm, 6pm, 7pm

Warm Up:
400m Run
-then-
1:00 Pigeon Stretch, each leg
1:00 Seated Forward Fold
1:00 Squat Hold
-then-
15 Air Squats
10 Inchworms

Front Squat (6×2)

Every 90 Seconds x 9:00

2 Front Squats, 75-80% 1RM

*USE THE SAME WEIGHT FOR ALL SIX SETS

Metcon (AMRAP – Reps)

Option 1

AMRAP x 9:00

Ascending Ladder; 3, 6, 9, 12, 15, etc.

Calorie Row

Burpee Box Jumps, 24/20″

*for larger classes, use assault bike and/or ski erg. Assault bike/ski erg calories will be 2, 4, 6, 8, 10, 12, etc…

**additional options will be provided on site

August 14th, 2017—————————–ChickFit

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Old Line CrossFit – ChickFit

Class Times: 8:00pm ( Steph )

Warm Up:
Run 400 M
-Then-
3 Rounds
10 Banded Good Mornings
10 Kettlebell Swings
10 Hand-Release Push-Ups

Weightlifting

Deadlift (Percentage work; 75% of 1RM )

1 x 5

Rest 30sec

1 x 3

Rest 30 sec

1 x 3

Rest 30sec

1 x 1

Rest 2 min

1 x ME

** Score is Reps Completed in Set of Max Effort**

Metcon

Metcon (Time)

21-15-9

Option 1:

Ring Dips

OHS 115#

Option 2

Assisted Ring Dips

OHS 95#

Option 3

Box Dips

OHS 75 #

** Additonal Scaled Options Available on Site**