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August 7th, 2017

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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

August 6th, 2017

By: 0

Old Line CrossFit – CrossFit

Class Times:
10am (Johnny), 11:15am CF Kids (Melissa/Fez), 11:45am CF Kids (Melissa/Fez), 12:15am Yoga (Katie)

Warm Up:
Coaches Choice

Deadlift (Heavy 2)

*take 20 minutes to establish a heavy 2 rep deadlift, unbroken

Metcon (AMRAP – Reps)

Option 1

5 Rounds

AMRAP x 2:00

1-1, 2-2, 3-3, etc.

DeadLifts, 185/135#

Burpees Over Bar

*1:00 rest between rounds

**start over each round

***score is total reps

Option 2

5 Rounds

AMRAP x 2:00

1-1, 2-2, 3-3, etc.

DeadLifts, 40% 1RM

Burpees Over Bar

*1:00 rest between rounds

**start over each round

***score is total reps

Option 3

5 Rounds

AMRAP x 2:00

1-1, 2-2, 3-3, etc.

DeadLifts, 35% 1RM

Burpees Over Bar

*1:00 rest between rounds

**start over each round

***score is total reps

****additional options will be provided on site

August 5th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
25 Calorie Row Sprint
-then-
3 Rounds
10 Jump Lunges
10 Abmat Sit Ups
10 Burpees

Metcon (AMRAP – Reps)

Option 1

In a team of 2, one person working at a time:

AMRAP x 4:00

One Arm Dumbbell or Kettlebell Overhead Walking Lunge, 70/53# (1 step = 1 rep)

*1:00 rest*

AMRAP x 4:00

Toes To Bar

*1:00 rest*

AMRAP x 4:00

Burpee Box Jumps, 24/20″

*1:00 rest*

AMRAP x 4:00

Calorie Row

**score is total reps

***additional options will be provided on site

August 4th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
3:00 Assault Bike
-then-
2 Rounds
15 Dumbbell Push Press
15 Goblet Squats

Push Press (Heavy 2)

*take 20:00 to establish a heavy 2 push press

Metcon (Time)

Option 1

For Time:

500m Row

Then, 3 Rounds of

30 Wall Balls, 20/14#

10 Push Jerks, 155/105#

Then

500m Row

Option 2

For Time:

500m Row

Then, 3 Rounds of

30 Wall Balls, 14/10#

10 Push Jerks, 135/95#

Then

500m Row

Option 3

For Time:

500m Row

Then, 3 Rounds of

30 Wall Balls, 10/6#

10 Push Jerks, 115/75# or less

Then

500m Row

*additional options will be provided on site

August 3rd, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
400m Run
-then, w/ an empty barbell-
10 Hang Power Cleans
10 Power Snatches (start from mid-shin)
10 Overhead Squats
-then-
30 Double Unders or 60 Single Unders

Metcon (Time)

Option 1

Partner WOD (2-person)

For Time:

100/80 Calorie Assault Bike (M/F teams, 90 Cals)

200 Double Unders

100 Hang Power Cleans, 96/65#

100 Power Snatches, 95/65#

100 Overhead Squats, 95/65#

200 Double Unders

100/80 Calorie Assault Bike (M/F teams, 90 Cals)

*only one athlete works at a time

**partners may break up reps any but movements must be completed in order; i.e. partners must complete all listed assault bike calories before moving on to the double under, etc.

***additional options will be listed on site

August 3rd, 2017—————————ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 10:30 am ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Bench Press (Percentage Work; 65% of 1RM Bench Press )

10 x 65%

Rest 1 Min

5 x 65%

Rest 30 Sec

3x 65%

Rest 30 Sec

1 x 65%

Rest 2 Min

Max Effort at 65%

** Score is reps completed in the last set of max effort **

Metcon

AMRAP x 7 min

Metcon (AMRAP – Reps)

Snatch and Pull Up Ladder
2 Snatches

2 Pull Ups

4 Snatches

4 Pull Ups

6 Snatches

6 Pulls Ups

Etc……..

Option 1

Snatch 75#

Pull Up Chin over the Bar

Option 2

Snatch 55#

Assisted Pull Up

Option 2

Snatch 45#

Ring Rows

**Score is Total Reps **

August 2nd, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
3 Rounds
1:00 on/1:00 off
Row, Ski Erg, or Bike
*increase pace each round

Back Squat (7×5)

EMOM x 7 Minutes

5 Back Squats

*goal is to stay between 60-70% 1RM Back Squat

*keep the same weight for all 7 sets if possible

Metcon (AMRAP – Reps)

Option 1

EMOM x 14:00

Odd: 200m Row

Even: 10 Handstand Push Ups

*every 50m on the rower = 1 rep

Option 2

EMOM x 14:00

Odd: 150m Row

Even: 10 A-Frame Push Ups

*every 50m on the rower = 1 rep

Option 3

EMOM x 14:00

Odd: 100m Row

Even: 10-20 Push Ups

*every 50m on the rower = 1 rep

*pick a number of push ups that you can maintain

**additional options will be provided on site

August 2nd, 2017—————————ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:30pm ( Steph)

Warm Up: Coach’s Choice

Weightlifting

Bench Press (Percentage Work; 65% of 1RM Bench Press )

10 x 65%

Rest 1 Min

5 x 65%

Rest 30 Sec

3x 65%

Rest 30 Sec

1 x 65%

Rest 2 Min

Max Effort at 65%

** Score is reps completed in the last set of max effort **

Metcon

AMRAP x 7 min

Metcon (AMRAP – Reps)

Snatch and Pull Up Ladder
2 Snatches

2 Pull Ups

4 Snatches

4 Pull Ups

6 Snatches

6 Pulls Ups

Etc……..

Option 1

Snatch 75#

Pull Up Chin over the Bar

Option 2

Snatch 55#

Assisted Pull Up

Option 2

Snatch 45#

Ring Rows

**Score is Total Reps **

August 1st, 2017———————————-ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 10:30 am ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Deadlift (Percentage Work; 65% of 1RM Deadlift )

10 x 65%

1 min rest

5 x 65%

30 sec rest

3 x 65%

30 sec rest

1 x 65%

2 min rest

Max Effort at 65%

** Score is reps completed in the last set of max effort**

Metcon

Metcon (Time)

For Time
Option 1

75 Wall Balls 14# 10ft

50 Kettle Bell Swings 35#

25 GHD Sit Ups – Hand to Floor

Option 2

75 Wall Balls 10# 10ft

50 Kettle Bell Swings 25#

25 GHD Sit Ups -Parallel to Floor

Option 2

75 Wall Balls 10# 10ft

50 Kettle Bell Swings 25#

25 Feet to Rig

August 1st, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up W/ Coach:
5 Rounds, Alternate rounds in a team of 2 or 3:
1 Strict Pull Up
1 Strict Toes to Bar
1 Kipping Pull Up
1 Kipping Toes to Bar
1 Butterfly Pull Up
1 Kipping Toes to Bar

*If you can’t do a form of pull up, revert to the next easiest pull up. For example, if you can’t do a butterfly pull up, do a kipping pull up instead. Do a knee to elbow in place of a toes to bar. The only way this changes is if you cannot do an unassisted pull up at all. Then, do 5 rounds of, 3 Jumping negative pull ups (descend as slow as possible) and 3 toes to bar.

Metcon (Time)

Option 1

“Pyramid Double Helen”

For Time:

1200m Run

63 Kettlebell Swings, 53/35#

36 Pull Ups

800m Run

42 Kettlebell Swings, 53/35#

24 Pull Ups

400m Run

21 Kettlebell Swings, 53/35#

12 Pull Ups

*30:00 Time Cap

**additional options will be provided on site