» 2019

July 16th, 2019

Old Line CrossFit – CrossFit Class Times: 6am (Johnny), 7am (Amy), 9:30am (Michelle), 12pm (Dionjra), 4pm (Jason), 5pm (Jason), 6pm (Fez), 7pm (Fez) Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8/8 DB Strict Press 5 Burpees 8 DB Step-ups … Read More

Tuesday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) With a single light-moderate KB… AMRAP x 6 MINUTES 7/7 Single Arm Russian KB Swings 5/5 Single Arm KB Shoulder Press 3 Push-up to Down Dog Strength Shoulder Press (8-6-4-8-6-4) Strict … Read More

Monday

Old Line CrossFit – CrossFit Class Times: 6am (Johnny), 7am (Amy), 9:30am (Amy), 12pm (Kyle), 4pm (Jenn), 5pm (Jason), 6pm (Jason), 7pm (Steph), 8pm ChickFit (Steph) Warm-up Warm-up (No Measure) 2:00 EZ Row Followed By… 3 ROUNDS FOR QUALITY… :30 … Read More

Monday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 10 Alt. Step Back Lunges 25’ Duck Walk 10 Jumping Air Squats Strength Back Squat (6-4-2-6-4-2) Back Squat @Moderate-Heavy -Rest 1:00 b/t Sets- Workout Metcon … Read More

Sunday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Push-ups 10 Shoulder Taps 20 Mountain Climbers Strength Metcon (No Measure) 3 SETS 1:00 Wall Sit Hold 1:00 Hollow Hold :30 Side Plank (L) :30 Side … Read More

July 14th, 2019

Old Line CrossFit – CrossFit Class Times: 10am (Dionjra), 11:15am CF Kids (Kelly), 11:45am CF Kids (Melissa) Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 30 Jumping Jacks 10 Push-ups 30 Mountain Climbers 10 Lunges Partner Strength Bench Press (10-9-8-7-6-5-4-3-2-1) … Read More

Saturday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) 4 ROUNDS AMRAP x 1 MINUTE 5 SlamBalls 5 SlamBall Goblet Squat 10 Slam Ball Toe Taps -Rest :30 b/t Rounds- Strength Metcon (No Measure) 3 SETS 8/8 SA Bench Supported … Read More

July 13th, 2019

Old Line CrossFit – CrossFit Class Times: 8am RuckFit (Jason), 9:30am (Jason), 11am (Dionjra) Warm-up Warm-up (No Measure) Partner 400m Jog w/ MB pass Into… 6 ROUNDS (3 rounds per partner)** 10/8 Cal Bike 20 Alternating Single Leg V-Ups 10 … Read More

Friday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 25 Double Unders or 50 Single Unders 6 Clean Grip Deadlifts 6 Strict Press 10 Ring Rows or Jumping Pull-ups Strength Clean and Jerk (7×4) EVERY 1:00 … Read More