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October 20th, 2017

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Old Line CrossFit – CrossFit

Class Times:
6am (Robert), 6am New You (Kyle/Amy), 9:30am (Amy), 12pm (Liz), 4:30pm (Jason), 5:30pm (Jason), 6:30pm New You (Kyle/Dave)

Warm Up:
400m Ski Erk
Then, w/ a PVC
10 Good Mornings
10 Shoulder Rolls
10 Overhead Squats
Then, w/ an empty barbell
10 Muscle Snatch
10 High Hang Power Snatch
10 Power Snatch

Power Snatch (10×5)

EMOM x 10:00

5 Power Snatch, 135/95#

*weight should not exceed 70% 1RM

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 15:00

15 Abmat Sit Ups

12 Hand Release Push Ups

9 DeadLifts, 155/105#

**additional options will be provided on site

October 19th, 2017

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Old Line CrossFit – CrossFit

Class Times:
6am (Robert), 9:30am (Michelle), 10:30am ChickFit (Michelle), 12pm (Amy), 4pm (Dave), 4:30pm (Erika), 5pm (Dave), 5:30pm (Erika), 6pm (Robert), 7pm (Steph)

Warm Up:
2 Rounds
10 Calorie Bike or Row
10 Air Squats
10 Push Ups
10 Kip Swings

Metcon (Time)

Option 1

For Time:

30/24 Calorie Assault Bike

*rest 1:00*

30 Ring Muscle Ups

*rest 1:00*

30/24 Calorie Assault Bike

Option 2

For Time:

30/24 Calorie Assault Bike

*rest 1:00*

30 Bar Muscle Ups

*rest 1:00*

30/24 Calorie Assault Bike

Option 3

For Time:

30/24 Calorie Assault Bike

*rest 1:00*

45 Chest To Bar Pull Ups

*rest 1:00*

30/24 Calorie Assault Bike

Option 4

For Time:

30/24 Calorie Assault Bike

*rest 1:00*

60 Pull Ups or Ring Rows

*rest 1:00*

30/24 Calorie Assault Bike

**additional options will be provided on site

Cash Out:

4 Sets (not for time)

1:00 Banded Plank Hold

October 19th, 2017——————–ChickFit

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Old Line CrossFit – ChickFit

Class Time: 10:30am ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Squat Snatch (EMOM x 5 ; Percentage Wok 80% 1 RM )

Two Squat Snatches on the Minute Every Minute for Five Minutes

** Score is Heaviest Weight Used**

Metcon

Metcon (Time)

Two Rounds for Time
Option 1 :

18 Cal Assault Bike

15 KBS 35#

12 Thrusters 65#

9 Chest to Bar Pull Up

Option 2:

18 Cal Assault Bike

15 KBS 25#

12 Thrusters 45#

9 Pull Ups

Option 2:

18 Cal Assault Bike

15 KBS 20#

12 Thrusters 35#

9 Assisted Pull Ups or Ring Rows

October 18th, 2017

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Old Line CrossFit – CrossFit

Class Times:
6am (Johnny), 6am New You (Kyle/Amy), 9:30am (Amy), 12pm (Liz), 4pm (Jason), 4:30pm (Nate), 5pm (Jason), 5:30pm (Nate), 6pm (Jason), 7pm (Jason)

Warm Up:
2 Rounds
20 Calorie Row
20 Hand-Release Push Ups

Front Squat (3×5)

Every 3:00 x 9:00

5 Front Squats, 70% 1RM

Metcon (Time)

Option 1

Partner WOD (2-person)

10 Rounds For Time:

20/15 Calorie Row

20 Bench Press, 135/85#

*25:00 time cap

**partners alternate rounds

***additional options will be provided on site

October 18th, 2017——————–ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:00pm

Warm Up: Coach’s Choice

Weightlifting

Squat Snatch (EMOM x 5 ; Percentage Wok 80% 1 RM )

Two Squat Snatches on the Minute Every Minute for Five Minutes

** Score is Heaviest Weight Used**

Metcon

Metcon (Time)

Two Rounds for Time
Option 1 :

18 Cal Assault Bike

15 KBS 35#

12 Thrusters 65#

9 Chest to Bar Pull Up

Option 2:

18 Cal Assault Bike

15 KBS 25#

12 Thrusters 45#

9 Pull Ups

Option 2:

18 Cal Assault Bike

15 KBS 20#

12 Thrusters 35#

9 Assisted Pull Ups or Ring Rows

October 17th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
3 Rounds
15 Cal Bike, Row, or Ski
15 Push Ups
15 Kip Swings

Metcon (Time)

Option 1

For Time:

50 Toes To Bar

35 Handstand Push Ups

20 Power Cleans, 155/105#

*rest 5:00*

20 Power Cleans, 155/105#

35 Handstand Push Ups

50 Toes To Bar

*final time includes rest

Option 2

For Time:

50 Knees to Elbow

35 A-Frame Push Ups

20 Power Cleans, 135/95#

*rest 5:00*

20 Power Cleans, 135/95#

35 A-Frame Push Ups

50 Knees to Elbow

*final time includes rest

Option 3

For Time:

50 V-Ups, Toes to Rig, or Abmat Sit Ups

35 Seated Dumbbell Press, AHAP

20 Power Cleans, 115/75# or lighter

*rest 5:00*

20 Power Cleans, 115/75# or lighter

35 Seated Dumbbell Press, AHAP

50 V-Ups, Toes to Rig, or Abmat Sit Ups

*final time includes rest

**additional options will be provided on site

October 16th, 2017

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Old Line CrossFit – CrossFit

Class Times:
6am, 6am New You, 9:30am, 12pm, 4pm, 4:30pm, 5pm, 5:30pm, 6pm, 6:30pm New You, 7pm, 8pm ChickFit

Warm Up:
2 Rounds
20 Cal Assault Bike
10 Leg Swings, each leg
15 Air Squats

Back Squat (4×6)

Every 3:00 x 12:00

6 Back Squats, 70% 1RM

Metcon (Time)

Option 1

5 Rounds For Time:

6 Bar Muscle Ups

12 KB Swings, 70/53#

60 Double Unders

*20:00 time cap

Option 2

5 Rounds For Time:

8 Chest To Bar Pull Ups

12 KB Swings, 53/35#

30 Double Unders

*20:00 time cap

Option 3

5 Rounds For Time:

12 Pull Ups or Ring Rows

12 KB Swings, 35/25#

120 Single Unders

*20:00 time cap

**additional options will be provided on site

October 16th, 2017

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm Up: Coach’s Choice

Weightlifting

Squat Clean (EMOM x 5 – 2 Reps ;80 % of 1 RM )

Two Squat Cleans Every Minute on the Minute

** Score is Heaviest Weight Used**

Metcon

Metcon (Time)

For Time:

30-20-10
Option 1:

GHD Sit Ups – Hand to Floor

Box Jumps 20″

Hang Power Cleans 75#

Option 2:

GHD Sit Ups – Parallel to Floor

Box Jumps 12″

Hang Power Cleans 55#

Option 3 :

V- Ups or Weighted Sit Ups

Box Jumps ( Any Height) or Step Ups 20″

Hang Power Cleans 35#

** Additional Scaling Options Available on Site**

October 15th, 2017

By: 0

Old Line CrossFit – CrossFit

Class Times:
10am (Johnny), 11:15am CF Kids (Melissa/Fez), 11:45am CF Kids (Melissa/Fez)

Warm Up:
20 Calorie Assault Bike
Then, w/ a PVC pipe:
10 Shoulder Rolls
10 Overhead Squats
10 Dip Shrugs
10 High Pulls
10 Muscle Snatch
10 Power Snatch
10 Squat Snatch
Then,
20 Calorie Row

Metcon (Time)

Option 1

For Time:

50/40 Calorie Assault Bike

-then-

5 Rounds

12 Chest To Bar Pull Ups

9 Squat Snatch, 95/65#

6 Strict Handstand Push Ups

-then-

50/40 Calorie Row

Option 2

For Time:

50/40 Calorie Assault Bike

-then-

5 Rounds

12 Pull Ups

9 Squat Snatch, 75/55#

6 Handstand Push Ups

-then-

50/40 Calorie Row

Option 3

For Time:

50/40 Calorie Assault Bike

-then-

5 Rounds

12 Ring Rows

9 Squat Snatch, 55/35#

6 A-Frame Push Ups or Push Ups

-then-

50/40 Calorie Row

**additional options will be provided on site

October 14th, 2017

By: 0

Old Line CrossFit – CrossFit

Class Times:
8am RuckFit (Jeff), 9:30am (Liz), 11am (Dave)

Warm Up:
Coaches Choice

Metcon (AMRAP – Reps)

Teams of 4 (two teams of 2)

3 Rounds

Team 1: 800m Run

Team 2: AMRAP of

20 DB or KB Power Cleans, 50/35# (start from the floor)

30 Wall Balls

*Whichever team gets the most reps wins, the run doesn’t count towards your score. Teams rotate once Team 1 completes the 800m Run. Each person runs 400m while the other person rests. Teams will pick up where they left off in the AMRAP and continue to accumulate their score. The faster teams run, the less time the other team has to work on the AMRAP. The slower a team runs, the more time the other team has to work on the AMRAP. The score is the total power cleans and wall balls for each team of 2

**additional options will be provided on site