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May 27th, 2018

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Old Line CrossFit – CrossFit

Class Times:
10am (Jason), 11:15am CF Kids (Melissa), 11:45am CF Kids (Melissa)

Warm Up:
2:00 Assault Bike Ride

Then, 3 Rounds

10 Weighted Walking Lunges (dumbbells)

10 Dumbbell Push Press

Metcon (Time)

Option 1

For Time:


30 Push Jerks, 115/75#


30 Alternating Pistol Squats


20 Push Jerks, 135/95#


20 Alternating Pistol Squats


10 Push Jerks, 155/105#


10 Alternating Pistol Squats


-then-


10 Rope Climbs, 15ft


*25:00 time cap

**additional options will be provided on site

May 26th, 2018

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Old Line CrossFit – CrossFit

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

Warm Up:
400m Run
Then, 3 Rounds:
10 Leg Swings Each Leg
10 Air Squats
5 Inchworms

Metcon (AMRAP – Reps)

Option 1

With a Partner

14 Minute AMRAP:

400m Run (partners take turns running 200m)

50 Wall Ball (20/14#)

50 Pull Ups
*200m = 1 rep

Rest 2:00

14 Minute AMRAP:

40/32 Calorie Row

50 Burpees

50 Kettlebell Snatch (70/53#)

*One person works while the other rests


**score is cumulative total of reps

***additional options will be provided on site

May 25th, 2018

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Old Line CrossFit – CrossFit

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

Warm Up:
600m Run
Then, 2 Rounds:
10 Kip Swings
10 Shoulder Rolls
:30 Handstand Hold

Snatch (Heavy Single)

*take 15:00 to establish a heavy single snatch (power or squat)

Metcon (Time)

Option 1

For time:

1 Mile Run

Then,

5 Rounds:

12 Strict Handstand Push Ups

12 Toes to Bar

*20:00 time cap

**additional options will be provided on site

May 24th, 2018

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Old Line CrossFit – CrossFit

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

Warm Up:
400m Run
Then, 2 Rounds of
10 Air Squats
10 Lunges, each leg
10 Push Ups
:30 Banded Front Rack Stretch

Front Squat (Heavy Single)

*take 15:00 to establish a heavy single front squat

Metcon (Time)

Option 1

With A Partner, For Time:

200/160 Calorie Row

100 Burpees Over Bar

50 Power Cleans, 225/155#

*in order to click Rx, both partner must perform the workout Rx

*20:00 time cap

**additional options will be provided on site

May 24th, 2018————————ChickFit

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Old Line CrossFit – ChickFit

Class Time: 10:30am ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Front Squat (EMOM x 10 – 2 Reps ( Total 20 Reps ) )

Every Minute on the Minute – 2 Reps

80% of 1 RM Front Squat

Metcon

Metcon (Time)

For Time:
Row 500m

-Then-

21-15-9

Deadlift

Push Up

-Then-

Row 500m

Option 1 :

Deadlift – 125#

Push Up on Toes

Option 2 :

Deadlift – 105#

Push Up on Knees

Option 2 :

Deadlift – 85#

Push Up on Elevated Surface

**Score is Time Completed**

** Additional Scaling Options Available on Site**

May 23rd, 2018

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Old Line CrossFit – CrossFit

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

Warm Up:
3 Rounds:
10 Single Unders Right Leg
10 Single Unders Left Leg
10 Single Unders
10 Double Unders
10 Shoulder Rolls (pvc)
10 Overhead Squats (pvc)

Metcon (AMRAP – Reps)

Option 1

4 Rounds, each minute for Max Reps:

1 Minute Box Jumps

1 Minute Rest

1 Minute Double Unders

1 Minute Rest

1 Minute Kettlebell Swings

1 Minute Rest

1 Minute Overhead Squats

1 Minute Rest

*athlete chooses box height and weight for KBS and OHS

*score is total reps

**additional options will be provided on site

May 23rd, 2018————————ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm Up: Coach’s Choice

Weightlifting

Front Squat (EMOM x 10 – 2 Reps ( Total 20 Reps ) )

Every Minute on the Minute – 2 Reps

80% of 1 RM Front Squat

Metcon

Metcon (Time)

For Time:
Row 500m

-Then-

21-15-9

Deadlift

Push Up

-Then-

Row 500m

Option 1 :

Deadlift – 125#

Push Up on Toes

Option 2 :

Deadlift – 105#

Push Up on Knees

Option 2 :

Deadlift – 85#

Push Up on Elevated Surface

**Score is Time Completed**

** Additional Scaling Options Available on Site**

May 22nd, 2018

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
2 Rounds:
200m Run
5 Inchworms
10 RDL (empty barbell)
:20 Handstand Hold

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*additional options will be provided on site

May 21st, 2018—————–ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:00pm

Warm Up: Coach’s Choice

Weightlifting

Push Press (EMOM x 10 – 2 Reps ( Total 20 Reps) )

80% of 1 RM Push Press

Metcon

Metcon (Time)

8 Rounds for Time
Option 1 :

5 Front Squats 75#

5 Bar Facing Burpees Over the Bar

Option 2 :

5 Front Squats 55#

5 Bar Facing Burpees Over the Bar

Option 3 :

5 Front Squats 35#

5 Bar Facing Burpees Over the Bar

Run 200 meters after Each Round

** Score is time Completed **