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RUCKFIT: 20171014

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Old Line CrossFit – RuckFit

Metcon

AMRAP 45

Two person teams perform 50 total team reps as fast as possible, then perform 1:1 time bike, row, or ski at max effort. For example, a team performs 50 burpees in 3 minutes. They would then complete 3 minutes on the Assault Bike. Another team performs 50 box jumps in 4:10, they then owe 4:10 on the rowing machine.

50 Target Burpees (6″ target)

1:1 Bike, Row, or Ski (max cals)

-then-

50 DB Thrusters, AHAP

1:1 Bike, Row, or Ski (max cals)

-then-

50 Box Jumps, 30/24″

1:1 Bike, Row, or Ski (max cals)

-then-

50 Weighted GHD / Abmat Sit Ups, 20/14#

1:1 Bike, Row, or Ski (max cals)

-then-

50 Wall Balls, 30/20# (10ft)

1:1 Bike, Row, or Ski (max cals)

-then-

50 KB Snatches, AHAP

1:1 Bike, Row, or Ski (max cals)

* One athlete works at a time

* Alternate machines each round

* Scaledown options available

* AHAP = As Heavy As Possible

October 13th, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
3 x 0:30 Assault Bike Sprint (alternate w/ a partner)
Then,
1:00 Squat Hold
1:00 Pigeon Stretch, each leg
20 Air Squats

Back Squat (1RM)

*take 20:00 to establish your 1RM

Back Squat (Max Effort)

*take 85% of your 1RM and complete one max effort set

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 8:00

10 DeadLifts, 225/155#

10 Handstand Push Ups

Option 2

AMRAP x 8:00

10 DeadLifts, 185/135#

10 A-Frame Push Ups

Option 3

AMRAP x 8:00

10 DeadLifts, 135/95#

10 Seated Dumbbell Strict Press, AHAP

*additional options will be provided on site

Metcon (AMRAP – Rounds and Reps)

Competitors Class

Rx:

AMRAP x 12:00

5 Power Snatches, 115/75#

10 Box Jumps, 24/20”

15 Wall Balls, 20/14# (10/9ft)

Scaled/Masters:

AMRAP x 12:00

5 Power Snatches, 95/65#

10 Box Step Ups, 24/20”

15 Wall Balls, 14/8# (10/9ft)

Suggested Warm Up:

250m Ski Erg Sprint

Then, 3 Rounds:

3 Power Snatches

Rd 1: Rx: 95/65 Scaled: 75/55

Rd 2: Rx: 115/75 Scaled 95/65

Rd 3: Rx: 135/95 Scaled 115/75

5 Box Jumps, Rx: 30/24” Scaled: 24/20”

5 Wall Balls, Rx: 30/20# Scaled: 20/14#

*rest 1:00 between rounds

October 12th, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
250m Ski Erg
10 Leg Swings, each leg
10 Air Squats
10 Power Cleans, empty bar

Metcon (Time)

Option 1

Partner WOD (2-person)

For Time:

1 Mile Run (together)

100 Power Cleans (one athlete works at a time) 155#/105#

1 Mile Run (together)

**additional options will be provided on site

October 12th, 2017—————————–ChickFit

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Old Line CrossFit – ChickFit

Class Times: 10:30 am ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Squat Snatch (EMOM x 5 – Two Squat Snatches ; 75% of 1 RM )

** Score is heaviest weight used**

Metcon

Metcon (Time)

3 Rounds for Time
Option 1 :

15 Deadlift 135#

10 Wall Balls 14# 10ft target

10 Bar Facing Burpees

Option 2:

15 Deadlift 115#

10 Wall Balls 10# 10ft target

10 Bar Facing Burpees

Option 3:

15 Deadlift 95#

10 Wall Balls 8# 10ft target

10 Bar Facing Burpees

** Additional Scaled Options Available on Site**

October 11th, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
400m Row
15 Shoulder Rolls, PVC
15 Overhead Squats, PVC
10 High Pulls, Barbell
10 Muscle Snatches, Barbell
10 Overhead Squats, Barbell
5 High Hang Power Snatch, Barbell
5 Hang Power Snatch, Barbell
5 Power Snatch, Barbell

Power Snatch (10×3)

EMOM x 10:00

3 Power Snatches

*athlete chooses weight

*use the same weight for all 30 reps

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 12:00

50 Double Unders

35/28 Calorie Row

20 Alternating One Arm DB or KB Snatch + Push Press, 70/50#

Option 2

AMRAP x 12:00

25 Double Unders

35/28 Calorie Row

20 Alternating One Arm DB or KB Snatch + Push Press, 50/30#

Option 3

AMRAP x 12:00

100 Single Unders

35/28 Calorie Row

20 Alternating One Arm DB or KB Snatch + Push Press, 30/15#

*additional options will be provided on site

October 11th, 2017—————————–ChickFit

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Old Line CrossFit – ChickFit

Class Times: 8:00 pm ( Steph )

Warm Up: Coach’s Choice

Weightlifting

Squat Snatch (EMOM x 5 – Two Squat Snatches ; 75% of 1 RM )

** Score is heaviest weight used**

Metcon

Metcon (Time)

3 Rounds for Time
Option 1 :

15 Deadlift 135#

10 Wall Balls 14# 10ft target

10 Bar Facing Burpees

Option 2:

15 Deadlift 115#

10 Wall Balls 10# 10ft target

10 Bar Facing Burpees

Option 3:

15 Deadlift 95#

10 Wall Balls 8# 10ft target

10 Bar Facing Burpees

** Additional Scaled Options Available on Site**

October 10th, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
400m Run
then, line drills w/ coach
Heel Toe Strides
Walking Lunges
Frankensteins
Air Squats
High Knees
Butt Kicks

Metcon (Time)

Option 1

4 Rounds For Time:

400m Run

100ft Walking Lunges, 50/35# DB or KB each hand

**additional options will be provided on site

Cash Out (optional/not for time):

3 Sets

0:30 Handstand Hold

0:30 L-Sit Hold

October 10th, 2017

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Old Line CrossFit – ChickFit

Class Time:10:30 am ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Squat Clean (EMOM x 5 )

Percentage Work ; 75% of 1 RM

Two Squat Cleans Every Minute on the Minute

Metcon

Metcon (3 Rounds for reps)

3 Rounds – AMRAP x 4 min
AMRAP x 4 min

Option 1

Ski Erg -500m

Max Effort Clean and Jerk 95#

Option 2

Ski Erg -500m

Max Effort Clean and Jerk 75#

Option 3

Ski Erg -500m

Max Effort Clean and Jerk 55#

**Rest 4 minutes between each round**

** Score is Total Clean and Jerk Reps**

October 9th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
2 Rounds
200m Run
10 Push Ups
15 Air Squats
2 x 10 Kips Swings

Front Squat (1 Rep Max)

*take 20:00 to establish a 1RM front squat

Metcon (AMRAP – Reps)

Option 1

AMRAP x 8:00

2-4-6-8-10…etc

Power Clean/Jerks, 155/105#

Toes To Bar

Option 2

AMRAP x 8:00

2-4-6-8-10…etc

Power Clean/Jerks, 65% 1RM

Knees To Elbow

Option 3

AMRAP x 8:00

2-4-6-8-10…etc

Power Clean/Jerks, 60% 1RM

V-Ups, Toes To Rig or Abmat Sit Ups

**additional options will be provided on site

October 9th, 2017

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:00 pm (Steph)

Warm Up: Coach’s Choice

Weightlifting

Squat Clean (EMOM x 5 )

Percentage Work ; 75% of 1 RM

Two Squat Cleans Every Minute on the Minute

Metcon

Metcon (3 Rounds for reps)

3 Rounds – AMRAP x 4 min
AMRAP x 4 min

Option 1

Ski Erg -500m

Max Effort Clean and Jerk 95#

Option 2

Ski Erg -500m

Max Effort Clean and Jerk 75#

Option 3

Ski Erg -500m

Max Effort Clean and Jerk 55#

**Rest 4 minutes between each round**

** Score is Total Clean and Jerk Reps**