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August 27th, 2017

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Old Line CrossFit – CrossFit

Class Times:
10am (Johnny), 11:15am CF Kids (Melissa/Amy), 11:45am CF Kids (Melissa/Amy)

Warm Up:
Coaches Choice

Bench Press (Heavy 5)

*take 20:00 to establish a heavy 5 rep bench press

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 12:00

Buy In: 50/45 Calorie Assault Bike

*with remaining time, AMRAP of:

10 Overhead Squats, 115/75#

20 Hand-Release Push Ups

Option 2

AMRAP x 12:00

Buy In: 45/40 Calorie Assault Bike

*with remaining time, AMRAP of:

10 Overhead Squats, 95/65#

20 Hand-Release Push Ups

Option 3

AMRAP x 12:00

Buy In: 40/35 Calorie Assault Bike

*with remaining time, AMRAP of:

10 Overhead Squats, 75/55# (or lighter)

20 Hand-Release Push Ups

**additional options will be provided on site

August 26th, 2017

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Old Line CrossFit – CrossFit

Class Times:
8am RuckFit (Justin), 9:30am (Kyle), 11am (Johnny)

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

Metcon (AMRAP – Reps)

Partner WOD (2-person)

4 Rounds

Partner A: Max Calorie Row x 1:00

Partner B: Max Calorie Row x 1:00

Partner A: Max Burpees x 1:00

Partner B: Max Burpees x 1:00

Partner A: Max Clean/Jerks, 135/95 x 1:00

Partner B: Max Clean/Jerks, 135/95 x 1:00

*score is cumulative sum of total reps between both partners

**for odd numbered classes:

Option 1: odd person can perform solo

Option 2: 3-person team; partner b/c will work simultaneously and record the score of the person that completes the most reps

***additional options will be provided on site

August 25th, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
5:00 Assault Bike Ride (build in speed every minute)
-then-
1:00 Goblet Squat
10 Burpee Broad Jumps
10 Inchworms

Back Squat (Heavy 5)

*take 20:00 to work up to a heavy 5 back squat

Metcon (Time)

Option 1

For Time:

100 Double Unders

100 KB Swings, 53/35#

100 Double Unders

100 Goblet Squats, 53/35#

*15:00 time cap

Option 2

For Time:

50 Double Unders

100 KB Swings, 35/25#

50 Double Unders

100 Goblet Squats, 35/25#

*15:00 time cap

Option 3

For Time:

200 Single Unders

100 KB Swings, 25/15#

200 Single Unders

100 Goblet Squats, 25/15#

*15:00 time cap

**additional options will be provided on site

August 24th, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
400m Run
-then-
2 Rounds
10 Kip Swings
10 Shoulder Pass Throughs, PVC
10 Muscle Snatch, barbell

Metcon (AMRAP – Reps)

Option 1

EMOM x 10:00

6 Unbroken Power Snatches, 135/95#

*2:00 rest*

EMOM x 10:00

10 Toes To Bar

*2:00 rest*

EMOM x 10:00

10 Burpees

*score is total reps

_______________

Option 2

EMOM x 10:00

6 Unbroken Power Snatches, 60-70% 1RM

*2:00 rest*

EMOM x 10:00

10 Knees to Elbow

*2:00 rest*

EMOM x 10:00

10 Burpees

*score is total reps

_______________

Option 3

EMOM x 10:00

6 Unbroken Power Snatches, 50-60% 1RM

*2:00 rest*

EMOM x 10:00

10 Toes To Rig/KB, V-Ups or Abmat Sit Ups

*2:00 rest*

EMOM x 10:00

10 Burpees

*score is total reps

**additional options will be provided on site

August 24th, 2017———————ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 10:30am ( Michelle)

Warm Up:
Coach’s Choice

Weightlifting

Bench Press (Percentage Work; 80% of 1RM )

1 x 5

rest 30 sec

1 x 3

rest 30 sec

1 x 3

rest 30 sec

1 x 1

Rest 2 min

1 x ME

** Score is Reps Completed in Set of Max Effort **

Metcon

Metcon (AMRAP – Reps)

EMOM x 15
Min 1 : 5 Power Snatches

Min 2 : 10 Wall Balls

Min 3 : 15 Kettle Bell Swings

Option 1:

Power Snatches 75#

Wall Balls 14# 10′

Kettle Bell Swings 35 #

Option 2:

Power Snatches 55#

Wall Balls 12# 10′

Kettle Bell Swings 25 #

Option 3:

Power Snatches 55#

Wall Balls 10# 10′

Kettle Bell Swings 15 #

August 23rd, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
2 Rounds
300m Row
10 Sumo DeadLift High Pull, empty bar
10 Strict Press, empty bar

Metcon (Time)

Option 1

3 Rounds For Time:

25/20 Calorie Row

25 Sumo DeadLift High Pulls, 95/65#

25 Push Press, 95/65#

*barbell weight must be the same for both lifts

Option 2

3 Rounds For Time:

25/20 Calorie Row

25 Sumo DeadLift High Pulls, 75/55#

25 Push Press, 75/55#

*barbell weight must be the same for both lifts

Option 3

3 Rounds For Time:

25/20 Calorie Row

25 Sumo DeadLift High Pulls, 65/45# (or lighter)

25 Push Press, 65/45# (or lighter)

*barbell weight must be the same for both lifts

**additional options will be provided on site

Cash Out:

GHD Hip Extensions, 3×25

Hollow Rocks, 3×1:00

August 23rd, 2017———————ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm Up:
Coach’s Choice

Weightlifting

Bench Press (Percentage Work; 80% of 1RM )

1 x 5

rest 30 sec

1 x 3

rest 30 sec

1 x 3

rest 30 sec

1 x 1

Rest 2 min

1 x ME

** Score is Reps Completed in Set of Max Effort **

Metcon

Metcon (AMRAP – Reps)

EMOM x 15
Min 1 : 5 Power Snatches

Min 2 : 10 Wall Balls

Min 3 : 15 Kettle Bell Swings

Option 1:

Power Snatches 75#

Wall Balls 14# 10′

Kettle Bell Swings 35 #

Option 2:

Power Snatches 55#

Wall Balls 12# 10′

Kettle Bell Swings 25 #

Option 3:

Power Snatches 55#

Wall Balls 10# 10′

Kettle Bell Swings 15 #

August 22nd, 2017

By: 0

Old Line CrossFit – CrossFit

Class Times:
6am (Justin), 9:30am (Amy), 10:30am ChickFit (Amy), 12pm (Kyle), 4pm (Kyle), 4:30pm (Jason), 5pm (Kyle), 5:30pm (Jason), 6pm (Liz), 7pm (Liz)

Warm Up:
200m Run
15 Leg Swings, each leg
200m Run
15 Push Ups
200m Run
15 Pull Ups

Metcon (AMRAP – Rounds and Reps)

Option 1

Partner WOD (2-person)

AMRAP x 40:00

800m Run (partners alternate every 200m)

20 Burpee Pull Ups (alternate as needed)

*score is total rounds/reps; each completed 200m run is worth on rep

**additional options will be provided on site

August 22nd, 2017—————————-ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 10:30 am ( Michelle)

Warm Up:
Coach’s Choice

Weightlifting

Deadlift (Percentage Work; 80% of 1RM )

1 x 5

Rest 30 sec

1 x 3

Rest 30 Sec

1 x 3

Rest 30 Sec

1 x 1

Rest 2 min

1 x Max Effort

** Score is Reps Completed in Set of Max Effort**

Metcon

Metcon (Time)

Descending Ladder
50-40-30-20-10-Double Unders

25-20-15-10-5-Toes to Bar

*Run 100 m between each set

Option 1 :

Double Unders

Toes To Bar

Option 2:

Double Under Attempts

Knees to Elbow

Option 3:

100-80-60-40-20 Single Unders

V- Ups or Weights Sit Ups

*Additional Scaling Options Available on Site**

August 21st, 2017

By: 0

Old Line CrossFit – CrossFit

Class Times:
5am, 6am, 9:30am, 12pm, 4pm, 4:30pm, 5pm, 5:30pm, 6pm, 7pm, 8pm ChickFit

Warm Up:
400m Run
1:00 Pigeon Stretch (each leg)
1:00 Seated Forward Fold
1:00 Squat Hold
15 Air Squats
10 Inchworms

Hang Clean (Heavy 2 Rep)

*take 20:00 to work up to a heavy 2 rep hang squat clean; reps must be unbroken (tap-and-go)

Metcon (Time)

Option 1

For Time:

10-8-6-4-2

Squat Cleans, 205/125#

Handstand Push Ups

*15:00 time cap

Option 2

For Time:

10-8-6-4-2

Squat Cleans, 80% 1RM

Handstand Push Ups or Double Push Ups

*15:00 time cap

Option 3

For Time:

10-8-6-4-2

Squat Cleans, 70% 1RM

Push Ups

*15:00 time cap

**additional options will be provided on site