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December 18th, 2017

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Old Line CrossFit – CrossFit

Class Times:
6am (Johnny), 9:30am (Amy), 12pm (Amy), 4pm (Jason), 4:30pm (Dave), 5pm (Jason), 5:30pm (Dave), 6pm (Erika), 7pm (Fez), 8pm ChickFit (Steph)

Warm Up:
500m Row
Then, 2 Rounds of
5 Inchworms + 2 Push Ups
15 Double Unders or 30 Single Unders
10 Kip Swings

Then, with a barbell
10 Good Mornings
10 Snatch Grip Push Press
10 Overhead Squats
10 Squat Snatches

Squat Snatch (1RM)

*take 20:00 to establish a 1RM squat snatch

Metcon (Time)

Option 1

2 Rounds For Time:

75 Double Unders

25 Pull Ups

15 Overhead Squats, 135/95#

*rest 1:30

Time Cap = 12:00

Option 2

2 Rounds For Time:

35 Double Unders

25 Banded Pull Ups

15 Overhead Squats, 115/75#

*rest 1:30

Time Cap = 12:00

Option 3

2 Rounds For Time:

150 Single Unders

25 Ring Rows

15 Overhead Squats, 95/65# or less

*rest 1:30

Time Cap = 12:00

**additional options will be provided on site

December 17th, 2017

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Old Line CrossFit – CrossFit

Class Times:
10am (Johnny), 11:15am CF Kids (Fez), 11:45am CF Kids (Fez), 12:15am Yoga (Katie)

Warm Up:
750m Row
Then, 3 Rounds of
9 DB Push Press
7 Heavy Russian KB Swings
5 Burpee Broad Jumps

Split Jerk (5×4)

Every 2:00 x 10:00

4 Split Jerks, 75% 1RM

*use the same weight for all 5 sets

Metcon (AMRAP – Rounds and Reps)

Option 1

5 Rounds

AMRAP x 3:00

4 Hang Power Cleans, 135/95#

4 Burpees Over Bar

*1:00 rest between rounds

*begin each round where you left off

*score is total rounds/reps

**additional options will be provided on site

December 16th, 2017

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Old Line CrossFit – CrossFit

Class Times:
8am RuckFit (Jason), 9:30am (Jason), 11am (Dave)

Warm Up:
400m Run
Then, 3 Rounds,
10 Air Squats
10 Good Mornings (PVC)
5 Inch Worms + 2 Push Ups

Metcon (Time)

Option 1

For Time, With a partner:

2,000m Row

100 Wall Balls (20/14#)

100 Deadlifts (225/155#)

100 Wall Balls (20/14#)

100/80 Calorie Assault Bike

*additional options will be provided on site

December 15th, 2017

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Old Line CrossFit – CrossFit

Class Times:
6am (Johnny), 9:30am (Liz), 12pm (Liz), 4:30pm (Jason), 5:30pm (Jason), 6:30pm Beginners Class (Dave), 7pm Competitors Class (Jason)

Warm Up:
“Rowling”
Description: Athletes row, starting at 0m, to 100m. The object is to get the rower to stop exactly at the 100m mark. If they do so, they get 0 points for that round. Anything over or under 100m is points. For example, a 103m would be 3 points, and a 96m would be 4 points. Athletes play 5 rounds. Complete these exercises after each round:
15 Air Squats
15 Push Ups
15 Shoulder Rolls (PVC)
200m Run
Burpees (total # of Points)

Metcon (AMRAP – Rounds and Reps)

Option 1

20 Minute AMRAP:

200m Run

8 Strict Pull Ups

16 Push Press (95/65#)

32 Double Unders

Option 2

20 Minute AMRAP:

200m Run

8 Banded Strict Pull Ups

16 Push Press (75/55#)

16 Double Unders

Option 3

20 Minute AMRAP:

200m Run

8 Ring Rows

16 Push Press (55/35#) or less

64 Single Unders

**KIPPING PULL UPS IS NOT AN OPTION, NO EXCEPTIONS!**

*additional options will be provided on site

Metcon (Time)

Competitors Class:

**If possible, take the 4:30pm class prior to the 7pm comp class. Be warmed up and ready for the event briefing at 7pm sharp. The event specifics, range of motion requirements, logistics, etc. will be discussed during the event briefing.**

Rx:

For Time (w/ a partner):

15 Synchronized Thrusters

15 Synchronized Bar Facing Burpees

30 Partner DeadLifts

15 Synchronized Bar Facing Burpees

15 Synchronized Thrusters

*Thruster Weight

M/M: 115#

F/F: 75#

M/F: 115/75#

*DeadLift Weight

M/M: 315#

F/F: 225#

M/F: 265#

Scaled/Masters:

For Time (w/ a partner):

15 Synchronized Thrusters

15 Synchronized Bar Facing Burpees

30 Partner DeadLifts

15 Synchronized Bar Facing Burpees

15 Synchronized Thrusters

*Thruster Weight

M/M: 95#

F/F: 65#

M/F: 95/65#

*DeadLift Weight

M/M: 275#

F/F: 185#

M/F: 225#

Solo Rx:

For Time:

15 Thrusters, 115/75#

15 Bar Facing Burpees

30 DeadLifts, 185/135#

15 Bar Facing Burpees

15 Thrusters, 115/75#

Solo Scaled/Masters:

For Time:

15 Thrusters, 95/65#

15 Bar Facing Burpees

30 DeadLifts, 155/105#

15 Bar Facing Burpees

15 Thrusters, 95/65#

RUCKFIT: 20171216

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Old Line CrossFit – RuckFit

RUCKFIT

AMRAP 45

Teams of 2, one works at a time. Perform the movements in a descending ladder and, after the Bear Complex, starting working back up. Get as far as you can in 45 minutes.

100 Partner wallball situps

90 KB Swings

80 Wall balls

70 Deadlifts

60 Sandbag Burpees

50 Goblet Squats

40 S2OH

30 Strict Pullups

20 DBall Over the shoulder

10 Bear Complex​

December 14th, 2017

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Old Line CrossFit – CrossFit

Class Times:
6am (Robert), 9:30am (Michelle), 10:30am ChickFit (Michelle), 12pm (Amy), 4pm (Kyle), 4:30pm (Johnny), 5pm (Kyle), 5:30pm (Johnny), 6pm (Kyle), 7pm (Kyle)

Warm Up:
2 Rounds
2:30 Assault Bike or 600m Run
20 Air Squats
Then,
0:45 banded front rack stretch, each arm

Front Squat (1RM)

*take 25:00 to establish a one rep max

Metcon (AMRAP – Reps)

Option 1

AMRAP x 10:00, w/ a partner:

10-20-30-40-50…etc

Assault Bike Calories

Goblet Squats, 70/53#

Option 2

AMRAP x 10:00, w/ a partner:

10-20-30-40-50…etc

Assault Bike Calories

Goblet Squats, 53/35#

Option 3

AMRAP x 10:00, w/ a partner:

10-20-30-40-50…etc

Assault Bike Calories

Goblet Squats, 35/25# or lighter

*additional options will be provided on site

December 14th, 2017——————ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 10:30 am (Michelle )

Warm Up : Coach’s Choice

Weightlifting

Back Squat (70% x 3 ; 80% x 3 ; 90 % x 3 )

AS A GROUP:

3 @ 70%

Rest 1 min

3 @ 80%

Rest 2 min

ME @ 90%

Calculate 90% of your 1RM Back Squat Percentage work based off of the 90% Weight

** Score is Heaviest Weight Used and Reps Completed**

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 10 minutes of:

55 pound Shoulder to overhead, 5 reps

55 pound Deadlift, 10 reps

15 Box jumps, 20″ box

December 13th, 2017

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Old Line CrossFit – CrossFit

Class Times:
6am (Johnny), 9:30am (Amy), 12pm (Amy), 4pm (Jason), 4:30pm (Nate), 5pm (Jason), 5:30pm (Nate), 6pm (Jason), 6:30pm Beginners (Kyle), 7pm (Steph), 8pm ChickFit (Steph)

Warm Up:
400m Run
Then, 2 Rounds,
15 Shoulder Rolls (PVC)
15 Good Mornings (PVC)
15 Push Ups

Metcon (Time)

Option 1

For Time, With a partner:

50-40-30-20-10

Bench Press (155/95#)

Dumbbell Snatch (70/53#)

Option 2

For Time, With a partner:

50-40-30-20-10

Bench Press (135/75#)

Dumbbell Snatch (53/35#)

Option 3

For Time, With a partner:

50-40-30-20-10

Bench Press (115/55#) or less

Dumbbell Snatch (35/25#) or less

*additional options will be provided on site

December 13th, 2017——————ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm Up : Coach’s Choice

Weightlifting

Back Squat (70% x 3 ; 80% x 3 ; 90 % x 3 )

AS A GROUP:

3 @ 70%

Rest 1 min

3 @ 80%

Rest 2 min

ME @ 90%

Calculate 90% of your 1RM Back Squat Percentage work based off of the 90% Weight

** Score is Heaviest Weight Used and Reps Completed**

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 10 minutes of:

55 pound Shoulder to overhead, 5 reps

55 pound Deadlift, 10 reps

15 Box jumps, 20″ box

December 12th, 2017

By: 0

Old Line CrossFit – CrossFit

Class Times:
6am (Robert), 9:30am (Michelle), 10:30am ChickFit (Michelle), 12pm (Jason), 4pm (Kyle), 4:30pm (Jason), 5pm (Kyle), 5:30pm (Jason), 6pm (Fez), 7pm (Fez)

Warm Up:
300m Row
Then, 2 Rounds:
15 Air Squats
15 Push Ups
15 Russian Kettlebell Swings (Pick Weight)
Then,
300m Row

Metcon (AMRAP – Reps)

Option 1

4 Rounds

1:00 Max Row Calories

Rest 1 Minute

1:00 Max Ab Mat Sit Ups

Rest 1 Minute

1:00 Max Kettlebell Swings, (70/53#)

Rest 1 Minute

1:00 Max Burpees

Rest 1 Minute

*score is total reps/calories

**additional options will be provided on site