» » August

September 1st, 2019

Old Line CrossFit – CrossFit Class Times: 10am (Jason), 11:15am CF Kids (Melissa), 11:45am CF Kids (Melissa) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 Burpees 10 RKBS (workout weight) 15 Air Squats Workout “WHISKEY TANGO FOXTROT” … Read More

Sunday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) Start off with a 2 minute run, row, or bike then… Play a game! Strength Hang Power Clean (1×3) 12 MINUTES TO BUILD TO… Heavy Set of 3 Hang Power Clean … Read More

RuckFit: August 31st, 2019

Old Line CrossFit – RuckFit Metcon (AMRAP – Reps) In 3 person teams (while wearing a weight vest) AMRAP x 45:00 10 Synchronized Burpees 20 Man Makers* 10 Synchronized Burpees 30 Pull Ups* 10 Synchronized Burpees 40 Hand-Release Push Ups* … Read More

August 31st, 2019

Old Line CrossFit – CrossFit Class Times: 8am RuckFit (Jason), 9:30am (Jason), 11am (Dave) Warm-up Warm-up (No Measure) 3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down Dog 8 Tempo Good Mornings … Read More

Saturday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) AMRAP x 5 MIN… 30 Single Unders 10 KB Deadlifts 10 American KB Swings 10 Air Squats Strength Metcon (3 Rounds for weight) 3 SETS 7 TNG Deadlift (Heavy) 1:00 Hollow … Read More

August 30th, 2019

Old Line CrossFit – CrossFit Class Times: 5:30am (Tori), 6am (Dave), 9:30am (Kyle), 12pm (Kyle), 4pm (Jason), 5pm (Jason), 6pm (Jason) Warm-up (No Measure) EMOM x 8 MINUTES Min 1: :50 Row (Increasing Pace) Min 2: 5/5 Single KB Arnold … Read More

August 29th, 2019

Old Line CrossFit – CrossFit Class Times: 6am (Johnny), 7am (Amy), 9:30am (Michelle), 12pm (Dionjra), 4pm (Erika), 5pm (Erika), 6pm (Jason), 7pm (Jason) Warm-up Warm-up (No Measure) Play a Game! Then… 1 ROUND of… 20 Jumping Jacks 40 Mountain Climbers … Read More

Thursday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 200m Row :30 Sprint on Bike Extended Warm-up Warm-up (No Measure) 3 SETS 40′ Jog 20′ High Knees 20′ Butt Kickers 20′ Leg Swings 20′ Karaoke 20′ … Read More

Wednesday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) Chipper Style Warm-up… 12/10 Cal Bike or Row 12 Air Squats (:01 Pause in Bottom) 12/10 Cal Bike or Row 12 Strict Hanging Knee Raise 12/10 Cal Bike or Row 12 … Read More

August 28th, 2019

Old Line CrossFit – CrossFit Class Times: 5:30am (Tori), 6am (Johnny), 9;30am (Amy), 12pm (Kyle), 4pm (Jason), 5pm (Jason), 6pm (Jason), 7pm (Steph), 8pm ChickFit (Steph) Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck … Read More