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October 2nd, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
2 Rounds
200m Run
15 Leg Swings, each leg
15 Shoulder Rolls, PVC
15 Air Squats

With coach, shoulder, hip and ankle stretching x 10:00

Metcon (Time)

Option 1

5 Rounds For Time:

400m Run

15 Single Arm DB or KB Overhead Squats, 70/50#

Option 2

5 Rounds For Time:

400m Run

15 Single Arm DB or KB Overhead Squats, 50/35#

Option 3

5 Rounds For Time:

400m Run

15 Single Arm DB or KB Overhead Squats, 25/15#

Option 4

5 Rounds For Time:

400m Run

Goblet Squats, 70/50#

*additional options will be provided on site
Cash Out (Optional):

3 Rounds

15 Supine Ring Rows

15 Banded Push Ups

“I HAVE TO RETURN SOME VIDEOTAPES”

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Old Line CrossFit – RuckFit

Metcon

Partner WOD (3 person team)​

​10-9-8-7-6-5-4-3-2-1

​Rope Climbs

Bear Complex

Box Jumps

​1800m run (200m sprint intervals; one runs, two rest)​

​​10-9-8-7-6-5-4-3-2-1​

Prowler (90ft = 1 rep​)

Deadlift

​Atlas Stone / DBall Complex

* One partner works at a time

* All weights As Heavy As Possible

* 1 Bear Complex = power clean + front squat + shoulder-to-overhead + back squat + shoulder-to-overhead

* 1 ​Atlas Stone / DBall Complex = ground-to-shoulder + 2 squats

Cash Out:

Log PT​

September 29th, 2017

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Old Line CrossFit – CrossFit

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

**If you are taking the competitors class, if possible, do the 4:30pm class as well. Competitors should be ready to go by 7pm**

Warm Up:
“Rowling” w/ Coach
1. Leg Swings
2. Air Squats
3. Assault Bike Calories
4. Burpees

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
*additional options will be provided on site

Metcon (Time)

Competitors Class

Rx:

“Frans Assault”

For Time:

21-15-9

Thrusters, 95/65#

Assault Bike Calories

*7:00 time cap

Scaled/Masters:

“Frans Assault”

For Time:

21-15-9

Thrusters, 75/55#

15-12-9

Assault Bike Calories

*7:00 time cap

September 28th, 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:
500m Row
Then, 3 Rounds Of:
10 Kip Swings
10 Air Squats
5 Inchworms + 2 Push Ups (each inchworm)

Metcon (Time)

Option 1

For Time:

100 Pull Ups

80 Abmat Sit Ups

60 Alternating Pistol Squats

40/30 Calorie Row

20 Single Arm DB or KB Push Press, 70/50#

Option 2

For Time:

50 Pull Ups

80 Abmat Sit Ups

60 Alternating Pistol Squats, Assisted

40/30 Calorie Row

20 Single Arm DB or KB Push Press, 50/30#

Option 3

For Time:

100 Ring Rows

80 Abmat Sit Ups

60 Air Squats

40/30 Calorie Row

20 Single Arm DB or KB Push Press, 30/15#

*additional options will be provided on site

September 28th, 2017——————————-ChickFit

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Old Line CrossFit – ChickFit

Class Time: 10:30am ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Take 20 min to Establish 1 Rep Max Squat Snatch

Squat Snatch (1×1)

Metcon

Metcon (Time)

3 Rounds for Time
Option 1 :

10 Cal — Assault Bike

10 Power Snatch – 55#

Option 2:

10 Cal — Assault Bike

10 Power Snatch – 45#

Option 3 :

10 Cal — Assault Bike

10 Power Snatch – 35#

September 27th, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
400m Run
Then, 3 Rounds Of:
10 Leg Swings, each leg
10 Air Squats
10 Push Ups

Metcon (Time)

Option 1

5 Rounds For Time:

400m Run

7 Burpee Power Cleans, 185/125#

*20:00 time cap

Option 2

5 Rounds For Time:

300m Run

7 Burpee Power Cleans, 70% 1RM

*20:00 time cap

Option 3

5 Rounds For Time:

200m Run

7 Burpee Power Cleans, 60% 1RM

*20:00 time cap

**additional options will be provided on site

Metcon (No Measure)

Cash Out, Not For Time:

3 x 10 Strict or Kipping Handstand Push Ups

Or

3 x 50′ Handstand Walk

Or

3 x 0:45 Plank or Handstand Hold

*Choose the option that you need the most work on/can perform

September 27th, 2017——————————-ChickFit

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Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm Up: Coach’s Choice

Weightlifting

Take 20 min to Establish 1 Rep Max Squat Snatch

Squat Snatch (1×1)

Metcon

Metcon (Time)

3 Rounds for Time
Option 1 :

15 Cal — Assault Bike

15 Power Snatch – 55#

Option 2:

15 Cal — Assault Bike

15 Power Snatch – 45#

Option 3 :

15 Cal — Assault Bike

15 Power Snatch – 35#

September 26th, 2017———————-ChickFit

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Old Line CrossFit – ChickFit

Class Time: 10:30am ( Michelle )

Warm Up: Coach’s Choice

Weightlifting

Take 20 Minutes to Establish 1 Rep Max Squat Clean

Squat Clean (1×1)

Metcon

Metcon (Time)

3 Rounds for Time
Option 1 :

400m Run

20 Hang Power Cleans 65#

20 Shoulder to Overhead

Option 2 :

400m Run

20 Hang Power Cleans 55#

20 Shoulder to Overhead

Option 3:

400m Run

20 Hang Power Cleans 45#

20 Shoulder to Overhead

** May sub run for 500m Row**

September 26th, 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 (Kyle), 5pm (Jason), 5:30pm (Kyle), 6pm (Fez), 7pm (Fez)

Warm Up (w/ Coach):
15 Air Squats
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
Power Snatch

Power Snatch (6×2)

Every 2:00 x 12:00

2 Power Snatch, 80% 1RM

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 10:00

5 Ring Muscle Ups

10/8 Calorie Row

Option 2

AMRAP x 10:00

5 Bar Muscle Ups

10/8 Calorie Row

Option 3

AMRAP x 10:00

7 Chest to Bar Pull Ups

10/8 Calorie Row

Option 4

AMRAP x 10:00

9 Pull Ups

10/8 Calorie Row

Option 5

AMRAP x 10:00

11 Ring Rows

10/8 Calorie Row

*additional options will be provided on site