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July 31st, 2017

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Old Line CrossFit – CrossFit

5am (Johnny), 6am (Mike), 9:30am (Mike), 12pm (Mikye), 4pm (Jason), 4:30pm (Kyle), 5pm (Jason), 5:30pm (Kyle), 6pm (Jason), 7pm (Fez)

********Don’t forget to sign up for our in-house competition on August 19th, “Summer Slam” before registration ends! You can register via Eventbrite; https:/www.eventbrite.com/e/old-line-summer-slam-tickets-36408218963

Warm Up:
400m Run
-then-
2 Rounds
10 Air Squats
10 Muscle Cleans, w/ barbell
10 Power Cleans, w/ barbell

Power Clean (Heavy 2 Rep)

*take 20 minutes to establish a heavy 2 rep power clean, touch and go

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
*score is total rounds (no partial reps)

**additional options will be provided on site

July 31st, 2017———————————-ChickFit

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Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

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

July 30th, 2017

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Old Line CrossFit – CrossFit

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

********Don’t forget to sign up for our in-house competition on August 19th, “Summer Slam” before registration ends! You can register via Eventbrite; https:/www.eventbrite.com/e/old-line-summer-slam-tickets-36408218963

Warm Up:
5 Calorie Assault Bike Sprint
5 Burpee Broad Jumps
7 Calorie Assault Bike Sprint
7 Burpee Broad Jumps
9 Calorie Assault Bike Sprint
9 Burpee Broad Jumps

Bench Press (Heavy 3 Rep)

*take 20:00 to build to a heavy 3 rep bench press

*heavy 3 rep does not necessarily mean 3RM

Metcon (AMRAP – Reps)

Option 1

Min 1: 20/15 Calorie Row

Min 2: 15 Box Jumps, 24/20″

Min 3: 20 Alternating Jump Lunges

*max reps for men: 275

*max reps for women: 250

*additional options will be provided on site

July 29th, 2017

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Old Line CrossFit – CrossFit

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

********Don’t forget to sign up for our in-house competition on August 19th, “Summer Slam” before registration ends! You can register via Eventbrite; https:/www.eventbrite.com/e/old-line-summer-slam-tickets-36408218963

Warm Up:
Bike, Run or Ski Erg x 3:00
-then-
3 Rounds
5 Inchworms
10 Kip Swings
15 Air Squats

Metcon (AMRAP – Reps)

Partner WOD (2-person)

AMRAP x 15:00

10 Wall Balls, 20/14#

10 Toes To Bar

-then, immediately_

AMRAP x 15:00

10 Calorie Row

10 Burpees

*partners will alternate 90 sec on/90 sec off for both AMRAPs; both partners will complete five 90 second rounds for each 15:00 AMRAP

**after rotating, partners where pick up where the other left off; score is total reps for both AMRAPs

***for larger classes; the teams will be split and start at opposite AMRAPs

****additional options will be provided on site

July 28th, 2017

By: 0

Old Line CrossFit – CrossFit

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

********Don’t forget to sign up for our in-house competition on August 19th, “Summer Slam” before registration ends! You can register via Eventbrite; https:/www.eventbrite.com/e/old-line-summer-slam-tickets-36408218963

Warm Up w/ Coach:
“Rowling”
5 Rounds
100m Target
*serve penalty reps for every meter under/over the target mark of 100m
Rd 1: Air Squats (2 reps per meter)
Rd 2: Sit Ups (3 reps per meter)
Rd 3: Inchworms (1 rep per meter)
Rd 4: Assault Bike Sprint (1 cal per meter)
Rd 5: Burpees (1 rep per meter)

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 20:00

400m Run

20 Abmat Sit Ups

10 Hang Squat Cleans, 115/75#

*score is total rounds/reps; run is worth 4 reps (no partial credit)

**sub run with 400m Row/350m Ski Erg for inclement weather

***additional options will be provided on site

July 27th, 2017

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Old Line CrossFit – CrossFit

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

******Don’t forget to sign up for our in-house competition on August 19th, “Summer Slam” before registration ends! You can register via Eventbrite; https:/www.eventbrite.com/e/old-line-summer-slam-tickets-36408218963

Warm Up:
3 Rounds
250m Row
15 PVC Shoulder Pass Throughs
10 Air Squats
5 Overhead Squats

Metcon (Time)

Option 1

21-15-9

DeadLifts, 225/155#

Single Arm Dumbbell Overhead Squat, 70/50#

*use KB if DB isn’t available

**11:00 time cap

***additional options will be provided on site

****the met-con will be performed in Gym A for the 4/4:30/5/5:30/6pm classes

Metcon (No Measure)

Post WOD Accessory Work

3×20 Ring Dips

*scale to banded, bar or box dips

3×20 Supine Ring Rows

*scale to ring rows

3×20 GHD Hip Extensions

*scale to supermans

**the accessory work will be performed in Gym B for the 4/4:30/5/5:30/6pm classes

July 27th, 2017———————–ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 10:30 am ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Take 20 minutes to Establish 1RM Bench Press

Bench Press (1×1)

Metcon

Metcon (AMRAP – Reps)

“Death By” Power Cleans
Option 1

Min 1: 1 Power Clean 95#

Min 2: 2 Power Cleans, 95#

Min 3: 3 Power Cleans, 95#

Etc.

Option 2:

Power Cleans 65#

Option 3:

Power Cleans 45#

*the workout ends once you fail to complete the required number of reps

*score is total completed reps

**additional options will be provided on site

July 26th, 2017———————–ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm Up: Coach’s Choice

Weightlifting

Take 20 minutes to Establish 1RM Bench Press

Bench Press (1×1)

Metcon

Metcon (AMRAP – Reps)

“Death By” Power Cleans
Option 1

Min 1: 1 Power Clean 95#

Min 2: 2 Power Cleans, 95#

Min 3: 3 Power Cleans, 95#

Etc.

Option 2:

Power Cleans 65#

Option 3:

Power Cleans 45#

*the workout ends once you fail to complete the required number of reps

*score is total completed reps

**additional options will be provided on site

July 26th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
400m Run
-then-
2 Rounds
5 Inchworms
10 Kip Swings
20 Double Unders or Single Unders

Warm Up w/ Coach:
10:00 Static Stretching
Toes To Bar Review

Metcon (Time)

Option 1

For Time:

100 Double Unders

50 Burpees

50 Toes To Bar

25/20 Calorie Assault Bike

Option 2

For Time:

50 Double Unders

50 Burpees

50 Knees to Elbow

25/20 Calorie Assault Bike

Option 3

For Time:

200 Single Unders

50 Burpees

50 Toes To Rig/KB or Abmat Sit Ups

25/20 Calorie Assault Bike

*additional options will be provided on site

**stagger start by 2:00 for larger classes

July 25th, 2017

By: 0

Old Line CrossFit – CrossFit

6am (Justin), 9:30am (Michelle), 10:30am (Michelle), 12pm (Jason), 4pm (Kyle), 4:30pm (Jason), 5pm (Kyle), 5:30pm (Dave), 6pm (Fez), 7pm (Fez)

******Don’t forget to sign up for our in-house competition on August 19th, “Summer Slam” before registration ends! You can register via Eventbrite; https:/www.eventbrite.com/e/old-line-summer-slam-tickets-36408218963

Warm Up:
1:00 Bike (slow)
20 Air Squats
1:00 Bike (moderate)
20 Lunges
1:00 Bike (fast)

Back Squat (Heavy 3)

*take 20 minutes to establish a heavy 3 rep; heavy 3 does not necessarily mean 3RM

2k Row (Time)

Max Effort 2k Row