Blog Search

May 1, 2017————————ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time:
8:00pm ( Steph)

Warm Up:
Coach’s Choice

Weightlifting

Every 1:30 for 3 sets

Percentage Work Based off of 1 RM Push Press

Push Press (1×3, 1×3,1×3)

3 @ 70%

3 @ 80%

3 @ 90%

Score is Heaviest Weight Used

Metcon

Metcon (Time)

For Time
400m Run

-then-

21-15-9:

Deadlifts, 105#

Ring Dips

-then-

400m Run

Option 2:

Deadlifts @ 95#

Assisted Ring Dips ( Banded or Feet on Box)

Option 3:

Deadlifts @ 85#

Box Dips

**Additional options provided on site***

April 30th, 2017 (Cycle 17-1, Week 5 of 7, Day 35) – Wave Week 1.2

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
3 Rounds
20 Jump Lunges or Lunges
15 Snatch Grip Push Press
10 Burpees

Overhead Lunge + Overhead Squat Complex (Max Effort)

Every Other Minute x 12:00

8 Overhead Lunges + Max Overhead Squats

*use 45% 1RM overhead squat

*break as needed

*score is total overhead squats

Metcon (AMRAP – Reps)

Option 1

AMRAP x 13:00

20 Weighted Step Ups, 95/65# (20″)

200m Run

*score is total step ups

Option 2

AMRAP x 13:00

20 Weighted Step Ups, 75/55# (20″)

200m Run

*score is total step ups

Option 3

AMRAP x 13:00

20 Weighted Step Ups, 55/35# (20″)

200m Run

*score is total step ups

*additional options will be provided on site

April 29th, 2017 (Cycle 17-1, Week 5 of 16, Day 34) – Wave Week 1.2

By: 0

Old Line CrossFit – CrossFit

Class Times:
8am RuckFit (Justin), 9:30am (Liz), 11am (Jason), 12pm New You (Kyle/Dave/Jason)

Warm Up:
3 Rounds
10 Cal Assault Bike Sprint
rest 0:30
10 Cal Row Sprint
rest 0:30

Metcon (AMRAP – Reps)

Dip Development

Every Other Minute x 14:00

Option 1: 6 Strict Ring Dips + Max Push Ups

Option 2: 6 Strict Bar Dips + Max Push Ups

Option 3: 6 Strict Ring/Bar Dips (feet on box) + Max Push Ups

Option 4: 6 Strict Box Dips (feet on floor) + Max Push Ups

*score is total number of completed push ups

Metcon (Time)

Option 1

For Time:

100 Target Burpees, 6″ Target

*at the beginning of the workout and at the top of each subsequent minute, perform 5 box jumps before performing burpees

*additional options will be provided on site

April 28th, 2017 (Cycle 17-1, Week 5 of 16, Day 33) – Wave Week 1.2

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
2 Rounds
10 DB Strict Press
10 DB Push Press
-then-
2 Rounds
10 Calorie Assault Bike Sprint
10 Burpee Box Jump Overs

Strict Press + Push Press + Push Jerk Complex (Max Reps)

Every Other Minute x 12:00

2 Strict Press + 4 Push Press + Max Push Jerks

*begin at 45% 1RM Push Jerk; build in weight as form permits

*score is total number of push jerks

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 9 Minutes

5 Unbroken Strict Pull Ups

5 Unbroken Strict HSPUs

3 Unbroken Strict Pull Ups

3 Unbroken Strict HSPUs

1 Strict Pull Up

1 Strict HSPU

Option 2

AMRAP x 9 Minutes

5 Strict Pull Ups

5 Strict HSPUs

3 Strict Pull Ups

3 Strict HSPUs

1 Strict Pull Up

1 Strict HSPU

Option 3

AMRAP x 9 Minutes

5 Unbroken Banded Strict Pull Ups or Strict Ring Rows

5 Unbroken Dumbbell Strict Press, As Heavy As Possible

3 Unbroken Banded Strict Pull Ups or Strict Ring Rows

3 Unbroken Dumbbell Strict Press

1 Banded Strict Pull Up or Strict Ring Row

1 Dumbbell Strict Press

*KIPPING/SCALED HSPUSs ARE NOT PERMITTED; NO EXCEPTIONS!

April 27, 2017——————ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:30am Michelle

Warm Up:
Coach’s Choice

Weightlifting

5 Reps Every 2:00 for 6:00 minutes ( 3 sets)

Percentage Work Based off of 1 RM Front Squat

Front Squat (1×5, 1×5, 1×5)

5 @ 55%

5 @ 65%

5 @ 75%

Score is Heaviest Weight Used

Metcon

Metcon (Time)

4 Rounds for Time
Option 1:

30′ Overhead Walking Lunge 25#

15 Push Ups

15 Ab Mat Sit Up

Option 2:

30′ Overhead Walking Lunge 15#

15 Push Ups on Knees

15 Ab Mat Sit Ups

Option 3 :

30′ Overhead Walking Lunge 10#

15 Push Ups on Elevated Surface

15 Ab Mat Sit Ups

April 27th, 2017 (Cycle 17-1, Week 5 of 16, Day 32) – Wave Week 1.2

By: 0

Old Line CrossFit – CrossFit

Class Times:
6am (Nate), 8:30am (Michelle), 9:30am (Michelle), 12pm (Kyle), 4:30pm (Kyle), 5:30pm (Erika), 6:30pm New You (Kyle/Dave/Jason), 7:30pm (Dave)

Warm Up:
4 Rounds
10 KB Snatches (each arm)
10 GHD Hip Extensions
10 Calorie Assault Bike Sprint

Muscle Snatch (3 Rep )

EMOM x 10:00

3 Muscle Snatches

*begin at 45% 1RM Power Snatch; build in weight as form holds

*you can drop and reset between reps

*enter your heaviest set of 3 into Wodify

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 8:00

12 Hang Power Snatch, 75/55#

24 Jump Lunges

48 Double Unders

Option 2

AMRAP x 8:00

12 Hang Power Snatch, 65/45#

24 Jump Lunges

24 Double Unders + 24 Single Unders

Option 3

AMRAP x 8:00

12 Hang Power Snatch, 55/35#

24 Lunges

12 Double Under Attempts + 36 Single Unders

*additional options will be provided on site

April 26, 2017——————ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm Up:
Coach’s Choice

Weightlifting

5 Reps Every 2:00 for 6:00 minutes ( 3 sets)

Percentage Work Based off of 1 RM Front Squat

Front Squat (1×5, 1×5, 1×5)

5 @ 55%

5 @ 65%

5 @ 75%

Score is Heaviest Weight Used

Metcon

Metcon (Time)

4 Rounds for Time
Option 1:

30′ Overhead Walking Lunge 25#

15 Push Ups

15 Ab Mat Sit Up

Option 2:

30′ Overhead Walking Lunge 15#

15 Push Ups on Knees

15 Ab Mat Sit Ups

Option 3 :

30′ Overhead Walking Lunge 10#

15 Push Ups on Elevated Surface

15 Ab Mat Sit Ups

April 26th, 2017 (Cycle 17.1, Week 5 of 16, Day 31) – Wave Week 1.2

By: 0

Old Line CrossFit – CrossFit

Class Times:
5am (Johnny), 6am (Johnny), 7am New You (Kyle/Dave), 9:30am (Kyle, 12pm (Kyle), 4:30pm (Jason), 5:30pm (Jason), 7pm (Steph), 8pm ChickFit (Steph)

Warm Up:
4 Rounds
0:30 Pull Up Bar Dead Hang
5 Strict/Slow Ring Rows
0:30 Box Shoulder Stretch
10 Shoulder Taps (either holding a handstand against the wall or in an A-Frame with your feet on a box or the floor)

Metcon (AMRAP – Reps)

Pull Up Development:

Every Other Minute x 14:00

Odd Min:

Option 1: 3 Strict C2B + Max C2B Hold

Option 2: 3 Strict Chin Above Bar + Max Chin Above Bar Hold

Option 3: 3 Strict Supine Ring Rows + Max Chest to Rings Hold (feet on box)

Option 4: 3 Strict Ring Rows + Max Chest to Rings Hold (feet on floor)

*score is total number of completed strict pull ups

Metcon (AMRAP – Reps)

Option 1:

EMOM x 10:00

30ft Unbroken HS Walk (with 15ft turn around)

*each completed HS Walk equals 1 rep; 10 max reps

Option 2:

EMOM x 10:00

30ft Unbroken HS Walk

*each completed HS Walk equals 1 rep; 10 max reps

Option 3:

EMOM x 10:00

30ft HS Walk, break as needed

*each completed HS Walk equals 1 rep; 10 max reps

Option 4:

EMOM x 10:00

1 Wall Walk (nose to wall), CONTROLLED UP AND DOWN!

*10 max reps

Option 5:

EMOM x 10:00

30ft Weighted Bear Crawl, use DBs for weight

*each completed bear crawl equals 1 rep; 10 max reps

*additional options will be provided on site

April, 25, 2017———————ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:30am ( Michelle)

Warm up:
Coach’s Choice

Weightlifting

Every 2 mintutes for 6 minutes ( 3 sets)

Percentage Based off of 1RM Push Press

Push Press (1×5, 1×5, x15)

5 @ 60%

5 @ 65%

5@ 70%

Score is Heaviest Weight Used

Metcon

Metcon (AMRAP – Reps)

EMOM x 15 min
Min 1: 10 Pull Ups

Min 2 :10 Box Jumps

Min 3 : 5 Squat Cleans 95# , 75#, 55#

Score is Total Reps

April 25th, 2017 (Cycle 17-1, Week 5 of 16, Day 30) – Wave Week 1.2

By: 0

Old Line CrossFit – CrossFit

Class Times:
6am (Nate), 8:30am ChickFit (Michelle), 9:30am (Michelle), 12pm (Liz), 4:30pm (Johnny), 5:30pm (Jason), 6:30pm New You (Kyle/Dave/Jason), 7:30pm (Kyle)

Warm Up:
3 Rounds
0:30 Front Squat Hold (empty barbell)
12 Jump Lunges
12 GHD Hip Extensions
-then-
20 Calorie Row Sprint
-rest 1:00-
10 Calorie Row Sprint

Front Rack Lunge + Front Squat Complex (Max Effort)

Every Other Minute x 12:00

Odd Min: 8 Front Rack Lunges + Max Front Squats

Even Min: Rest

*use 45% 1RM front squat

*score is total front squats

Metcon (Time)

Option 1:

For Time:

30/25 Calorie Row

60 DeadLifts, 185/135#

30 Burpees Over Bar

*12:00 time cap

Option 2:

For Time:

30/25 Calorie Row

60 DeadLifts, 40% 1RM DeadLift

30 Burpees Over Bar

*12:00 time cap

Option 3:

For Time:

30/25 Calorie Row

60 DeadLifts, 35% 1RM DeadLift

30 Burpees Over Bar

*12:00 time cap

*additional options will be provided on site