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August 13th, 2017

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Old Line CrossFit – CrossFit

Class Times:
10am, 11:15am CF Kids, 11:45am CF Kids

Warm Up:
3 Rounds
Assault Bike Sprint, 0:30on/0:30 off
-then-
5 Push Ups
10 Snatch Grip Push Press
5 Push Ups
10 Overhead Squats
5 Push Ups
10 Snatch Balance

Bench Press (Heavy 2)

*take 20:00 to work up to a heavy two rep bench press

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 12:00

5 Squat Snatches, 95/65#

5 Burpee Box Jump Overs, 30/24″

3 Squat Snatches, 115/75#

3 Burpee Box Jump Overs, 30/24″

1 Squat Snatch, 135/95#

1 Burpee Box Jump Over, 30/24″

*only one barbell per athlete

Option 2

AMRAP x 12:00

5 Squat Snatches, 65/45#

5 Burpee Box Jump Overs, 24/20″

3 Squat Snatches, 75/55#

3 Burpee Box Jump Overs, 24/20″

1 Squat Snatch, 95/65#

1 Burpee Box Jump Over, 24/20″

*only one barbell per athlete

Option 3

AMRAP x 12:00

5 Squat Snatches, 45/25#

5 Burpee Box Step Overs, 24/20″

3 Squat Snatches, 55/35#

3 Burpee Box Step Overs, 24/20″

1 Squat Snatch, 65/45#

1 Burpee Box Step Over, 24/20″

*only one barbell per athlete

**additional options will be provided on site

August 12th, 2017

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Old Line CrossFit – CrossFit

Class Times:
8am RuckFit, 9:30am, 11am

Warm Up:
400m Run
-then-
2 Rounds
10 Leg Swings
10 Air Squats
10 Inchworms
-then-
400m Run

Metcon (AMRAP – Rounds and Reps)

Option 1 (2-person WOD)

AMRAP x 30:00

800m Run

40 KB DeadLifts (2 KBs), 70/53#

200m Farmers Carry, 70/53# KBs

*only one athlete works at a time for the entire workout

*partners break up the 800m run into 200m increments

*deadlifts can be broken up anyway

*each partner completes 200m farmers carry

*each 200m run and farmers carry is worth one rep, no partial reps

**additional options will be provided on site

August 11th, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
“Rowling”
Description: Athletes row, starting at 0m, to 100m. The object is to get the rower to stop exactly at the 100m mark. If you do, you get 0 points for that round. Anything over or under 100m results in penalty points. For example, a 103m would be 3 points, and a 96m would be 4 points. Each penalty point equals one rep for the movement that corresponds with the round. Warm up will be completed with the coach.
Air Squats
Push Ups
Kip Swings
Inchworms
Burpees

Metcon (Time)

Option 1

For Time:

25 Back Squats, 135/95#

50 Ab Mat Sit Ups

25 Shoulder to Overhead, 135/95#

50 Pull Ups

25 Shoulder to Overhead, 135/95#

50 Ab Mat Sit Ups

25 Back Squats, 135/95#

*30:00 time cap

*barbell weight must remain the same for the back squats and shoulder to overhead

Option 2

For Time:

25 Back Squats, 115/75#

50 Ab Mat Sit Ups

25 Shoulder to Overhead, 115/75#

50 Banded Strict or Jumping Pull Ups

25 Shoulder to Overhead, 115/75#

50 Ab Mat Sit Ups

25 Back Squats, 115/75#

*30:00 time cap

*barbell weight must remain the same for the back squats and shoulder to overhead

Option 3

For Time:

25 Back Squats, 115/75# or lighter

50 Ab Mat Sit Ups

25 Shoulder to Overhead, 115/75# or lighter

50 Ring Rows

25 Shoulder to Overhead, 115/75# or lighter

50 Ab Mat Sit Ups

25 Back Squats, 115/75# or lighter

*30:00 time cap

*barbell weight must remain the same for the back squats and shoulder to overhead

**additional options will be provided on site

August 9, 2017————-ChickFit

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Old Line CrossFit – ChickFit

Class Time: 10:30am ( Michelle)

Warm Up:
500m Row or 400m Run
-then-
3RDS
15 Shoulder Pass Through with PVC
10 Band Pull Aparts
5 Tempo Push Ups ( 3 sec down/3sec up)

Weightlifting

Bench Press (Percentage work ; 70% 1RM )

1 x 5

Rest 30 sec

1 x 5

Rest 30 sec

1 x 3

Rest 30 sec

1 x 1

Rest 2 min

1 x Max Effort

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

Metcon

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP x 5
Option 1 :

5 Front Squats 95#

5 Burpees over the Bar

Option 2:

5 Front Squats 75#

5 Burpees over the Bar

Option 3:

5 Front Squats 55#

5 Burpees over the Bar

Rest 1 min between sets

** Weight starts from the floor**

** Pick up where you left off on last

3 min AMPRAP**

** Score is total rounds and reps**

August 10th, 2017

By: 0

Old Line CrossFit – CrossFit

Class Times:
6am, 9:30am, 10:30am ChickFit, 12pm, 4pm, 4:30pm, 5pm, 5:30pm, 6pm, 7pm

Warm Up:
3 Rounds
12/10 Calorie Row, Bike or Ski Erg
10 Air Squats
10 Kettlebell Swings
10 Stiff-Leg DeadLifts, w/ PVC Pipe

Metcon (Time)

Option 1

3 Rounds

30 Kettlebell Swings, 53/35#

25 Wall Balls, 20/14#

20/15 Calorie Row

Option 2

3 Rounds

30 Kettlebell Swings, 35/25#

25 Wall Balls, 14/10#

20/15 Calorie Row

Option 3

3 Rounds

30 Kettlebell Swings, 25/15#

25 Wall Balls, 10/6#

20/15 Calorie Row

*additional options will be provided on site

Metcon (No Measure)

Cash Out:

3:00 L-Sit Hold

*accumulate a total of 3:00 holding an L-Sit

August 9, 2017————-ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8pm ( Steph)

Warm Up:
500m Row or 400m Run
-then-
3RDS
15 Shoulder Pass Through with PVC
10 Band Pull Aparts
5 Tempo Push Ups ( 3 sec down/3sec up)

Weightlifting

Bench Press (Percentage work ; 70% 1RM )

1 x 5

Rest 30 sec

1 x 5

Rest 30 sec

1 x 3

Rest 30 sec

1 x 1

Rest 2 min

1 x Max Effort

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

Metcon

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP x 5
Option 1 :

5 Front Squats 95#

5 Burpees over the Bar

Option 2:

5 Front Squats 75#

5 Burpees over the Bar

Option 3:

5 Front Squats 55#

5 Burpees over the Bar

Rest 1 min between sets

** Weight starts from the floor**

** Pick up where you left off on last

3 min AMPRAP**

** Score is total rounds and reps**

August 9th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
400m Run
*THEN, WITH YOUR COACH*
Line Drills:
Frankensteins
Lunges
Air Squats (take 2 steps after each squat)
High Knees
Butt Kicks
Side Shuffle
Karaoke

Metcon (AMRAP – Reps)

Option 1

Every 2:00 x 30:00

Min 0-2: 10 DeadLifts, 315/205#

Min 2-4: 10 Bar Muscle Ups

Min 4-6: 100 Double Unders

Option 2

Every 2:00 x 30:00

Min 0-2: 10 DeadLifts, 75% 1RM

Min 2-4: 15 Chest To Bar Pull Ups

Min 4-6: 1:00 Max Double Unders

Option 3

Every 2:00 x 30:00

Min 0-2: 10 DeadLifts, 70% 1RM

Min 2-4: 20 Pull Ups or Ring Rows

Min 4-6: 200 Single Unders

*additional options will be provided on site

August 8th, 2017

By: 0

Old Line CrossFit – CrossFit

Class Times:
6am, 9:30am, 10:30am ChickFit, 12pm, 4pm, 4:30pm, 5pm, 5:30pm, 6pm, 7pm

Warm Up:
400m Run
-then, 3 Rounds of-
10 Shoulder Pass Throughs, w/ PVC
10 Good Mornings, w/ PVC
5 Inch Worms

Metcon (AMRAP – Reps)

Option 1

AMRAP x 12:00

1, 2, 3, 4, 5, 6, 7, etc.

Kettle bell Snatches (each arm), 70/53#

Handstand Push Ups

Option 2

AMRAP x 12:00

1, 2, 3, 4, 5, 6, 7, etc.

Kettle bell Snatches (each arm), 53/35#

A-Frame Push Ups

Option 3

AMRAP x 12:00

1, 2, 3, 4, 5, 6, 7, etc.

Kettle bell Snatches (each arm), 35/25# or lighter

Push Ups

*additional options will be provided on site

Metcon (No Measure)

Not For Time:

3 Rounds

25 V-Ups or Sit Ups

50″ Handstand Walk or 0:45 Handstand Hold or 1:00 Plank Hold

August 8th, 2017————————-ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Times: 10:30am ( Michelle)

Warm Up:
3 Rounds
10 Banded Good Mornings
10 Kettle Bell Swings
20 Jump Lunges

Weightlifting

Deadlift (Percentage Work; 70% of 1RM Deadlift )

1 x5

Rest 30 sec

1 x 5

Rest 30 sec

1 x 3

Rest 30 sec

1 x 1

Rest 2 min

1 x Max Effort

** Score is Reps Completes in set of Max Effort **

Metcon

Metcon (Time)

3 rounds for time
Option 1:

7 Squat Cleans 95#

15 Toes to Bar

Row 500m

Option 2:

7 Squat Cleans 75 #

15 Knees to Elbow

Row 500m

Option 3 :

7 Squat Cleans 55#

15 Toes to Kettle Bell

Row 500m

August 7th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up W/ Coach:
Partner Warm Up
3x200m Run (each partner, alternating)

Then, individually

With a PVC pipe:
15 Shoulder Pass Throughs
15 Overhead Squats
15 Pressing Snatch Balance
With a barbell:
10 Snatch Grip Push Press
10 Overhead Squats

Metcon (AMRAP – Reps)

Option 1

AMRAP x 20:00

400m Run

Max Overhead Squats, 1x Body Weight

*once the bar is dropped, immediately run 400m before performing another max attempt

**score is total overhead squats

Option 2

AMRAP x 20:00

400m Run

Max Overhead Squats, .75x Body Weight

*once the bar is dropped, immediately run 400m before performing another max attempt

**score is total overhead squats

Option 3

AMRAP x 20:00

400m Run

Max Overhead Squats, .5x Body Weight

*once the bar is dropped, immediately run 400m before performing another max attempt

**score is total overhead squats

***additional options will be provided on site