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April 27, 2017——————ChickFit

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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

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

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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 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 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

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 24th, 2017 (Cycle 17-1, Week 5 of 16, Day 29) – Wave Week 1.2

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
AMRAP x 6:00 (move at a moderate pace)
6 Heavy Russian KB Swings
6 Goblet Squats
6 Straight Leg Sit Ups

Muscle Clean (3 Rep )

EMOM x 10:00

3 Muscle Cleans

*begin at 45% 1RM power clean; build in weight as form holds

*you can drop and reset between reps

*enter your heaviest set of three into Wodify

Metcon (Time)

Option 1

For Time:

21-18-15-12-9-6-3

Thrusters, 95/65#

Toes To Bar

*13:00 time cap

Option 2

For Time:

21-18-15-12-9-6-3

Thrusters, 75/55#

Knees to Elbow

*13:00 time cap

Option 3

For Time:

21-18-15-12-9-6-3

Thrusters, 65/45#

Supine Toes to Bar/Kettlebell

*hold on to the pull up rig or a heavy KB and pull the toes above the head (making contact with the rig or KB) in the same manner as you would while performing toes to bar

*13:00 time cap

*additional options will be provided on site

April, 24, 2017———————ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8pm ( Steph)

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 23rd, 2017 (Cycle 17-1, Week 4 of 16, Day 28) – Wave Week 3.1

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
5 Rounds
10 Resistence Band Shoulder Pass Throughs
0:30 Box Shoulder Stretch
10 Banded Side Steps (loop band around ankles), Right Steps
0:30 Pigeon Stretch, Right Leg
10 Banded Side Steps (loop band around ankles), Left Steps
0:30 Pigeon Stretch, Left Leg

Overhead Squat (Heavy 3 Rep)

*take 20 minutes to establish a heavy 3 rep overhead squat, unbroken

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*additional options will be provided on site

April 22nd, 2017 (Cycle 17-1, Week 4 of 16, Day 27) – Wave Week 3.1

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
4 Rounds
10 Kip Swings
5 Burpee Box Jump Overs
5 Slow/Strict Ring Rows
5 Slow/Strict Dips

Push Jerk (Heavy 3)

*take 20 minutes to establish a heavy 3 rep push jerk, unbroken

Metcon (AMRAP – Reps)

Option 1

Partner WOD (3-person)

AMRAP x 15:00

5 Bar Muscle Ups

10 Burpees Over Bar

15 Push Press, 95/65#

-and-

Max Calorie Row

*partner A: completes one round of the AMRAP

*partner B: max calorie row while partner A completes one round of the AMRAP

*partner C: rests

*all partners will rotate (A to B, B to C, C to A) once partner A completes one round of the AMRAP

*score is cumulative total of completed reps and calories rowed

**IN ORDER FOR AN INDIVIDUAL TO CLICK “RX” IN WODIFY, THE ENTIRE TEAM MUST COMPLETE THE OPTION 1 VERSION OF THE WOD WITHOUT ANY MODIFICATIONS”

***additional options will be provided on site