» » July

August 1st, 2019

Old Line CrossFit – CrossFit Class Times: 6am (Johnny), 7am (Amy), 9:30am (Michelle), 12pm (Jenn), 4pm (Erika), 5pm (Erika), 6pm (Jason), 7pm (Jason) Warm-up Warm-up (No Measure) 4 ROUNDS (progress movement every round) :30 of…Single Unders → Fast Singles → … Read More

Thursday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) Start w/ 200m Run then… 250/150m Row then… 2 ROUNDS… 25ft High Knees 25ft Butt Kickers 10 Leg Swings/leg Strength Warm-up (No Measure) 3 SETS :30 Side Plank (R) 30 Russian … Read More

July 31st, 2019

Old Line CrossFit – CrossFit Class Times: 5:30am (Tori), 6am (Johnny), 9:30am (Amy), 12pm (Dionjra), 4pm (Nate), 5pm (Nate), 6pm (JP), 7pm (Dave), 8pm ChickFit (Dave) Warm-up Warm-up (No Measure) 3:00 EZ Pace on Bike or Row Then… 2 ROUNDS … Read More

Wednesday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) 10 Air Squats 6/6 Box Step-up 5/5 Single Arm Ring Rows 100m Run Strength Metcon (Weight) EMOM x 14 MINUTES MIN 1 – 7 Tempo Front … Read More

Tuesday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES* 10 KB Deadlifts 7 RKBS 5/5 SA KB Front Squat 3 Up-Downs Strength KB Clean (1×5) ON A 7:00 RUNNING CLOCK… Build to Moderate Set of 5 … Read More

July 30th, 2019

Old Line CrossFit – CrossFit Class Times: 6am (Johnny), 7am (Amy), 9:30am (Michelle), 12pm (Jenn), 4pm (Jason), 5pm (Jason), 6pm (Fez), 7pm (Fez) Warm-up Warm-up (No Measure) On A 3 MINUTES RUNNING CLOCK… :30 Slow pace on bike :30 Sprint … Read More

Monday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) 9 ROUNDS, :20 WORK/ :10 REST MOVEMENT 1 – Plate Deadlifts MOVEMENT 2 – Mountain Climbers MOVEMENT 3 – Plate Strict Press Strength Metcon (Weight) EMOM x 14 MINUTES MIN 1 … Read More

July 29th, 2019

Old Line CrossFit – CrossFit Class Times: 6am (Johnny), 7am (Amy), 9:30am (Amy), 12pm (Dionjra), 4pm (Jenn), 5pm (Jason), 6pm (Jason), 7pm (Steph), 8pm ChickFit (Steph) Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 10 Air Squats 10 DB Strict … Read More

July 28th, 2019

Old Line CrossFit – CrossFit Class Times: 10am (JP), 11:15am CF Kids (Kelly), 11:45am CF Kids (Kelly) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Row 10 Alt. Groiners 10 DB Strict Press (Light) 5 PVC Pass Thru + … Read More

Sunday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike (Easy Pace) → :45 Bike (Moderate Pace) → :30 Bike (Workout Pace) 15 Slam Balls 10 Up-Downs Strength Metcon (No Measure) 4 SETS FOR QUALITY :30 L-Hang … Read More