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October 8th, 2017

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Old Line CrossFit – CrossFit

Class Times:
10am (Johnny), 11:15am CF Kids (Melissa/Amy), 11:45am CF Kids (Melissa/Amy)

Warm Up w/ Coach:
“Modified Burgner Warm Up” w/ PVC (5 reps each)
Dip Shrug
High Pull
High Hang Muscle Snatch
Snatch Balance (Power Position)
High Hang Power Snatch
Hang Power Snatch
Power Snatch

Power Snatch (Heavy Single)

*take 15:00 to find a heavy single power snatch

Power Snatch (3×3)

Every 2:00 x 6:00

3 Power Snatch, 80% of Heavy Single

Metcon (Time)

Option 1

For Time:

21-15-9

Calorie Row or Assault Bike (athlete chooses)

Burpee Box Step Overs, 24/20″ (35/25# DB/KBs)

*additional options will be provided on site

October 7th, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
400m Row
Then, 3 Rounds of:
10 Leg Swings, each leg
10 Shoulder Rolls, PVC
10 Air Squats

Metcon (AMRAP – Reps)

Option 1

Partner WOD (3-person)

AMRAP x 10:00

P1: 200m Run

P2: Max Wall Ball, 20/14#

P3: Rest

*rotate when athlete is finished running

Rest 2:00

AMRAP x 10:00

AMRAP x 10:00

P1: 20/15 Calorie Row

P2: Max Burpees

P3: Rest

*rotate when athlete is finished rowing

Rest 2:00

AMRAP x 10:00

P1: 15/10 Calorie Assault Bike

P2: Max Toes To Bar

P3: Rest

*rotate when athlete is finished biking

**score is cumulative total of wall ball, burpee, and toes to bar reps

***additional options will be provided on site

TEAM BATTLE: THE DIRTY 30

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Old Line CrossFit – RuckFit

Metcon

TEAM BATTLE: THE DIRTY 30 (2 teams)

Row 10k

Bike 10k

Ski 10k

Every 5 minutes: Run 200m as a team.

A teammate must bear hug a DBall the entire duration. It can only be dropped during the 200m runs. Depending on class size, additional team weights may be added.

* Row/Bike/Ski can be done simultaneously.

* Teammates rotate as needed on DBall and machines.

* Larger teams make this WOD easier, so bring a friend.

* IT PAYS TO BE A WINNER – Losing team will perform 100 burpees (cumulative).

October 6th, 2017

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Old Line CrossFit – CrossFit

Class Times:
6am (Robert), 6am New You (Kyle/Amy), 9:30am (Amy), 12pm (Kyle), 4:30pm (Kyle), 5:30pm (Kyle), 6:30pm New You (Kyle)

Warm Up:
“Rowling” w/ Coach:
1. Air Squats
2. Sit Ups
3. Inch Worms
4. Burpees

Metcon (Time)

Option 1

For Time:

60 Calorie Row

50 Ab Mat Sit Ups

40 KB Swings, 70/53#

30 Burpees

20 Power Cleans, 205/155#

Option 2

For Time:

60 Calorie Row

50 Ab Mat Sit Ups

40 KB Swings, 53/35#

30 Burpees

20 Power Cleans, 75% 1RM

Option 3

For Time:

60 Calorie Row

50 Ab Mat Sit Ups

40 KB Swings, 35/25#

30 Burpees

20 Power Cleans, 70% 1RM

**additional options will be provided on site

October 5th, 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:
2 Rounds
250m Row
10 Strict Press
15 Air Squats
10 Pull Ups or Ring Rows

Push Press (Heavy Single)

*take 15:00 to find a heavy single push press

Push Press (3×3)

Every 2:00 x 6:00

3 Push Press, 80% of Heavy Single

Metcon (Time)

Option 1

For Time:

400m Run

15 Bar Muscle Ups

15 Push Jerks, 185/135#

400m Run

12 Bar Muscle Ups

12 Push Jerks, 185/135#

400m Run

9 Bar Muscle Ups

9 Push Jerks 185/135#

*20:00 time cap

Option 2

For Time:

400m Run

18 Chest To Bar Pull Ups

15 Push Jerks, 135/95#

400m Run

15 Chest To Bar Pull Ups

12 Push Jerks, 135/95#

400m Run

12 Chest to Bar Pull Ups

9 Push Jerks 135/95#

*20:00 time cap

Option 3

For Time:

400m Run

21 Pull Ups or Ring Rows

15 Push Jerks, 95/65#

400m Run

18 Pull Ups or Ring Rows

12 Push Jerks, 95/65#

400m Run

15 Pull Ups or Ring Rows

9 Push Jerks 95/65#

*20:00 time cap

**additional options will be provided on site

October 5th, 2017——————-ChickFit

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Old Line CrossFit – ChickFit

Class Time: 10:30am ( Steph)

Warm Up: Coach’s Choice

Weightlifting

Squat Snatch (EMOM x 5 ; 70% of 1 RM )

Two Squat Snatch Every minute on the minute

** Score is Weight Used**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7
As Many Rounds and Reps as Possible:

Option 1:

3 Curtis P 65#

20 Double Unders

Option 2 :

3 Curtis P 55#

20 Double Under Attempts

Option 3:

3 Curtis P 45#

40 Single Unders

** Curtis P (1) Power Clean

(2) Front Lunges ( one left , one right)

(1) Push Press **

** Score is Rounds and Reps Completed**

October 4th, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
400m Run
15 Air Squats
15 Front Squats
10 High Hang Squat Cleans
10 Hang Squat Cleans
10 Squat Cleans

Squat Clean (20×1)

Every 0:30 for 10:00

1 Squat Clean

*USE THE SAME WEIGHT FOR ALL 20 SETS…this is not an opportunity to build to a heavy single!

Metcon (AMRAP – Reps)

Option 1

EMOM x 10:00

5 DeadLifts, 315/225# + 10 Wall Balls, 20/14# (10ft)

*max reps, 150

Option 2

EMOM x 10:00

5 DeadLifts, 75% 1RM + 10 Wall Balls, 14/10# (10ft)

*max reps, 150

Option 3

EMOM x 10:00

5 DeadLifts, 70% 1RM + 10 Wall Balls, 10/6# (10ft)

*max reps, 150

**additional options will be provided on site

October 4th, 2017——————-ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm Up: Coach’s Choice

Weightlifting

Squat Snatch (EMOM x 5 ; 70% of 1 RM )

Two Squat Snatch Every minute on the minute

** Score is Weight Used**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7
As Many Rounds and Reps as Possible:

Option 1:

3 Curtis P 65#

20 Double Unders

Option 2 :

3 Curtis P 55#

20 Double Under Attempts

Option 3:

3 Curtis P 45#

40 Single Unders

** Curtis P (1) Power Clean

(2) Front Lunges ( one left , one right)

(1) Push Press **

** Score is Rounds and Reps Completed**

October 3rd, 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 (Dave), 5pm (Jason), 5:30pm (Dave), 6pm (Fez), 7pm (Fez)

Warm Up:
400m Run
Then, 3 Rounds Of:
20 Double or Single Unders
15 Air Squats
10 Push Ups

Paused Back Squats (Heavy Single)

Take 15:00 to find a heavy single pause squat (0:02 pause)

Paused Back Squats (4×3)

Every 2:00 x 8:00

3 Paused Back Squats, 75% of your heavy single

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 12:00

15 Handstand Push Ups

25 Toes To Bar

50 Double Unders

Option 2

AMRAP x 12:00

15 A-Frame Push Ups

25 Knees to Elbow

25 Double Unders

Option 3

AMRAP x 12:00

15 Push Ups or DB/KB Strict Press

25 V-Ups, Toes To Rig or Abmat Sit Ups

100 Single Unders

**additional options will be provided on site