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July 3, 2017th————————–ChickFit

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Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm Up: Coach’s Choice

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Accessory Work

3 Rounds: Not for Time

20 V- Ups

15 Tuck Sit Up

20 sec Hollow Hold

20 sec Arch Hold

July 2nd, 2017 (Cycle 17-1, Week 14 of 16, Day 98) – Wave Week 1.5

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Old Line CrossFit – CrossFit

Class Times:
10am (Johnny)

**no CF Kids classes today**

Warm Up:
Coaches Choice

Overhead Lunge + Overhead Squat Complex (Max Effort )

Every Other Minute x 12:00

4 Overhead Lunges + Max Overhead Squats

*use 60% 1RM Overhead Squat

*score is total overhead squats

Metcon (AMRAP – Reps)

Option 1

AMRAP x 12:00

100m Bumper Plate Run, 45/35#

30 Overhead Bumper Plate Lunges, 45/35#

*score is total lunges

**additional options will be provided on site

July 1st, 2017 (Cycle 17-1, Week 14 of 16, Day 97) – Wave Week 1.5

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Old Line CrossFit – CrossFit

Class Times:
8am RuckFit (Justin), 9:30am (Jason), 11am (Johnny)

Warm Up:
Coaches Choice

Metcon (AMRAP – Reps)

Option 1

Partner WOD (3-person)

AMRAP x 25:00

100 Kettlebell Swings, 53/35#

100 Pull Ups

100 Wall Balls, 20/14#

*while partner A/B complete the workout, partner C accumulates calories on the rower

*partner may rotate as needed

*score is cumulative total of reps and calories

**additional options will be provided on site

Juyne 30th, 2017 (Cycle 17-1, Week 14 of 16, Day 96) – Wave Week 1.5

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Old Line CrossFit – CrossFit

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

Warm Up:
500m Row (Brisk Pace)
-then-
2 Rounds
10 Dumbbell Push Press
20 Abmat Sit Ups
30 Double or Single Unders

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

Evert Other Minute x 12:00

1 Strict Press + 2 Push Press + Max Push Jerks

*begin at 60% 1RM push jerk; add weight if form allows

*score is total push jerks

Metcon (Time)

Option 1

For Time:

50 GHD Sit Ups

50 Ring Push Ups

50 Slam Balls, 30/20#

*additional options will be provided on site

June 29th, 2017 (Cycle 17-1, Week 14 of 16, Day 95) – Wave Week 1.5

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Old Line CrossFit – CrossFit

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

Warm Up:
500m Ski Erg
-then-
3 Rounds
5 Snatch Grip Strict Press
5 KB Snatches (each arm)
5 Burpee Broad Jumps
-then-
20 Calorie Assault Bike Sprint

Muscle Snatch (1 Rep)

EMOM x 10:00

1 Muscle Snatch

*begin at 60% 1RM power snatch; build in weight as form permits

Metcon (AMRAP – Reps)

Option 1

AMRAP x 14:00

5 Bear Complexes, 155/105#

200m Run

20 Lateral Bar Jumping Burpees

200m Run

*score is cumulative total of bear complexes and burpees

Option 2

AMRAP x 14:00

5 Bear Complexes, 115/75#

200m Run

20 Lateral Bar Jumping Burpees

200m Run

*score is cumulative total of bear complexes and burpees

Option 3

AMRAP x 14:00

5 Bear Complexes, 65/45#

200m Run

20 Lateral Bar Jumping Burpees

200m Run

*score is cumulative total of bear complexes and burpees

**bear complex = power clean + front squat + shoulder to overhead + back squat + shoulder to overhead; movements can be blended

***additional options will be provided on site

June 29th, 2017——————ChickFit

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Old Line CrossFit – ChickFit

Class Time: 10:30am ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Every 2 minutes for 6 minutes ( 3 Sets)

Percentage work based off of 1RM Overhead Squats

Overhead Squat (1×3, 1×3, 1×3)

3 @ 70%

3 @ 80 %

3 @ 85%

Metcon

Metcon (3 Rounds for reps)

Option #1

AMRAP 5:

30 Power Cleans, 55#

Max Calorie Row

-Rest 2:00-

AMRAP 5:

20 Power Cleans, 75#

Max Calorie Row

-Rest 2:00-

AMRAP 5:

10 Power Cleans, 95#

Max Calorie Row

Option #2

AMRAP 5:

30 Power Cleans, 45#

Max Calorie Row

-Rest 2:00-

AMRAP 5:

20 Power Cleans, 65#

Max Calorie Row

-Rest 2:00-

AMRAP 5:

10 Power Cleans, 85#

Max Calorie Row

Option #3

AMRAP 5:

30 Power Cleans, 35#

Max Calorie Row

-Rest 2:00-

AMRAP 5:

20 Power Cleans, 55#

Max Calorie Row

-Rest 2:00-

AMRAP 5:

10 Power Cleans, 75#

Max Calorie Row

** 1 Cal = 1 Rep**

**Score is Total Reps**

June 28th, 2017 (Cycle 17-1, Week 14 of 16, Day 94) – Wave Week 1.5

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Old Line CrossFit – CrossFit

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

Warm Up:
500m Row (Brisk Pace)
-then-
3 Rounds
0:30 Pull Up Bar Dead Hang
10 Scap Pull Ups
5 Burpee Box Jumps

Metcon (AMRAP – Reps)

Pull Up Development

Every Other Minute x 14:00

Odd Min:

Option 1: 6 Strict C2B + Max C2B Hold

Option 2: 6 Strict Chin Above Bar + Max Chin Above Bar Hold

Option 3: 6 Strict Ring Rows + Max Chest to Rings Hold (feet on box)

Option 4: 6 Strict Ring Rows + Max Chest to Rings Hold (feet on floor)

*score is total pull ups or ring rows

Metcon (Time)

Option 1

For Time:

100-50-25 Double Unders

30-20-10 Box Jump Overs, 24/20″

*12:00 time cap

Option 2

For Time:

50-25-12 Double Unders

30-20-10 Box Jump Overs, 24/20″

*12:00 time cap

Option 3

For Time:

200-100-50 Single Unders

30-20-10 Box Step Overs, 24/20″

*12:00 time cap

**additional options will be provided on site

June 28th, 2017——————ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm Up: Coach’s Choice

Weightlifting

Every 2 minutes for 6 minutes ( 3 Sets)

Percentage work based off of 1RM Overhead Squats

Overhead Squat (1×3, 1×3, 1×3)

3 @ 70%

3 @ 80 %

3 @ 85%

Metcon

Metcon (3 Rounds for reps)

Option #1

AMRAP 5:

30 Power Cleans, 55#

Max Calorie Row

-Rest 2:00-

AMRAP 5:

20 Power Cleans, 75#

Max Calorie Row

-Rest 2:00-

AMRAP 5:

10 Power Cleans, 95#

Max Calorie Row

Option #2

AMRAP 5:

30 Power Cleans, 45#

Max Calorie Row

-Rest 2:00-

AMRAP 5:

20 Power Cleans, 65#

Max Calorie Row

-Rest 2:00-

AMRAP 5:

10 Power Cleans, 85#

Max Calorie Row

Option #3

AMRAP 5:

30 Power Cleans, 35#

Max Calorie Row

-Rest 2:00-

AMRAP 5:

20 Power Cleans, 55#

Max Calorie Row

-Rest 2:00-

AMRAP 5:

10 Power Cleans, 75#

Max Calorie Row

** 1 Cal = 1 Rep**

**Score is Total Reps**

June 27th, 2017 (Cycle 17-1, Week 14 of 16, Day 93) – Wave Week 1.5

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
30 Calorie Assault Bike Ride
-then-
3 Rounds
6 Jump Lunges
12 Goblet Squats
6 KB Snatches (each arm)

Front Rack Lunge + Front Squat Complex (Max Effort)

Every Other Minute x 12:00

Odd Min: 4 Front Rack Lunges + Max Front Squats

Even Min: Rest

*use 60% 1RM Front Squat

*score is total front squats

Metcon (AMRAP – Reps)

Option 1

EMOM x 15:00

Min 1: Max Power Snatches, 135/95#

Min 2: Max Rope Climbs, 15ft

Min 3: Rest

Option 2

EMOM x 15:00

Min 1: Max Power Snatches, 70% 1RM

Min 2: Max Rope Climbs, 12ft

Min 3: Rest

Option 3

EMOM x 15:00

Min 1: Max Power Snatches, 60% 1RM

Min 2: Max Rope Climbs, Lay-to-Stand

Min 3: Rest

*score is total reps

**additional options will be provided on site

June 27th, 2017———————–ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 10:30am ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Every 3 minutes for 9 minutes ( 3 sets)

Percentage work based off of 1RM Push Jerk

Push Jerk (1×3, 1×3, 1×3)

3 @ 75%

3 @ 85 %

3 @ 90 %

Perform 1-3 negative pull ups between sets

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar