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December 12th, 2017———————ChickFit

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Old Line CrossFit – ChickFit

Class Time: 10:30 am ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Percentage Worked Based off of 90% of 1 RM Shoulder Press

Shoulder Press (70% x 3 ; 80% x 3 ; 90% x ME )

3 @ 70%

Rest 1 min

3 @ 80%

Rest 2 min

ME @ 90%

Calculate 90% of your 1RM Shoulder Press- Percentage work based off of the 90% Weight

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9
Buy In —

1000 m row

with remaining time -as many rounds as possible

Option 1 :

10 KBS 35#

10 T2B

Option 2 :

10 KBS 25#

10 Knees to Elbow

Option 3 :

10 KBS 20#

10 Toes to Rig

** Score is rounds and reps completed**

** Row does not count towards reps**

December 11th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
1:00 Assault Bike
:30 Spiderman Stretch each leg
1:00 Assault Bike
20 Air Squats
1:00 Assault Bike
1:00 Squat Hold

Back Squat (1RM)

*take 25:00 to establish a new one rep max

Metcon (AMRAP – Reps)

Option 1

AMRAP x 7:00

Max Ring Muscle Ups

Option 2

AMRAP x 7:00


Max Bar Muscle Ups



Option 3

AMRAP x 7:00


3 Chest To Bar Pull Ups


3 Ring Dips



Option 4

AMRAP x 7:00


3 Pull Ups


3 Bar Dips



Optuon 5

AMRAP x 7:00


3 Banded Pull Ups or Ring Rows


3 Banded Dips

*additional options will be provided on site

December 11th, 2017———————ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm Up: Coach’s Choice

Weightlifting

Percentage Worked Based off of 90% of 1 RM Shoulder Press

Shoulder Press (70% x 3 ; 80% x 3 ; 90% x ME )

3 @ 70%

Rest 1 min

3 @ 80%

Rest 2 min

ME @ 90%

Calculate 90% of your 1RM Shoulder Press- Percentage work based off of the 90% Weight

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9
Buy In —

1000 m row

with remaining time -as many rounds as possible

Option 1 :

10 KBS 35#

10 T2B

Option 2 :

10 KBS 25#

10 Knees to Elbow

Option 3 :

10 KBS 20#

10 Toes to Rig

** Score is rounds and reps completed**

** Row does not count towards reps**

December 10th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
3:00 Bike

Then, 3 Rounds of

9 DB Push Press

7 Strict Pull Ups or Ring Rows

5 Burpee Broad Jumps

*rest 0:30

Split Jerk (4×5)

Every 2:00 x 8:00

5 reps @70% of 1RM

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 12:00


12 Shoulder to Overhead, 135/95#


9 Chest To Bar Pull Ups


6 Burpee Box Jumps, 30/24”

Option 2

AMRAP x 12:00


12 Shoulder to Overhead, 115/75#


9 Pull Ups


6 Burpee Box Jumps, 24/20”

Option 3

AMRAP x 12:00


12 Shoulder to Overhead, 95/65# or less


9 Banded Pull Ups
 or Ring Rows

6 Burpee Box Step Ups, 24/20”

*additional options will be provided on site

December 9th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
4:00 bike/row/ski
Then, w/ a PVC pipe:
15 Air Squats
15 Shoulder Rolls
10 Overhead Squats
10 Snatch Balance to Power Position
10 High Hang Power Snatch
10 Power Snatch

Metcon (Time)

Option 1

“Elizabeth’s Snatch”


For Time:


21-15-9


Power Snatch, 135/95#


Ring Dips

Option 2

“Elizabeth’s Snatch”


For Time:


21-15-9


Power Snatch, 115/75#


Bar Dips

Option 3

“Elizabeth’s Snatch”


For Time:


21-15-9


Power Snatch, 95/65# or less


Banded Dips

*additional options will be provided on site

RUCKFIT: 20171209

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Old Line CrossFit – RuckFit

RUCKFIT

AMRAP 50

In teams of 4, complete as many stations as possible in 50 minutes. 2 athletes row, ski, or bike 1000m while other 2 ​athletes perform max reps of the specified movement. After 1000m, switch and the other two athletes complete 1000m. 1 minute transition between stations.

1k Row

​Tire flips

–1 min transition–

1k Ski

90ft sandbag drag

–1 min transition–

1k Bike

Partner axle bar deadlifts

–1 min transition–

1k Row

Sandbag “Around-the-Worlds”

–1 min transition–

1k Ski

​​Burpees over sandbag

​–1 min transition–​

​1k Bike

Rope climbs

December 8th, 2017

By: 0

Old Line CrossFit – CrossFit

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

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. The lowest score wins! Athletes do a burpee penalty with their points. Complete these exercises after each round:
15 Air Squats
15 Push Ups
15 Shoulder Rolls (PVC)
15/12 Calorie Bike
Burpees (total # of penalty points)

Metcon (Time)

Option 1

2 Rounds For Time:

1K Row

30 Handstand Push Ups

30/25 Calorie Bike

*rest 3:00 between rounds

*score is total time

Option 2

2 Rounds For Time:

1K Row

15 Handstand Push Ups

30/25 Calorie Bike

*rest 3:00 between rounds

*score is total time

Option 3

2 Rounds For Time:

1K Row

30 Seated Dumbbell Press, AHAP

30/25 Calorie Bike

*rest 3:00 between rounds

*score is total time

**additional options will be provided on site

December 7th, 2017———————–ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 10:30am ( Michelle)

Warm Up : Coach’s Choice

Weightlifting

Percenatge work based off of 90% of 1RM Back Squat

Back Squat (65 % x 5; 75 % x 5 ; 85% x ME )

5 @ 65%

– Rest 1 min-

5 @ 75%

– Rest 2 min-

Max Effort @ 85%

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

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

Metcon

Metcon (Time)

3 Rounds for Time
Option 1:

15 Wall Balls 14#- 10ft target

100m Sled Push ( Empty)

15 Burpees

100m Sled Push ( Empty)

Option 2:

15 Wall Balls 10# -10ft target

100m Sled Push ( Empty)

15 Burpees

100m Sled Push ( Empty)

15 Wall Balls – As Heavy as Possible -10ft target

100m Sled Push ( Empty)

15 Burpees

100m Sled Push ( Empty)

** Score is Time Completed**

December 7th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
500m Row
Then, 2 Rounds of
5 Inchworms + 2 Push Ups
15 Banded Good Mornings
10 Leg Swings, each leg

Then, with an empty barbell
10 Romanian DeadLifts
10 DeadLifts
10 Snatch Grip Push Press
10 Overhead Squats
10 Squat Snatch

Squat Snatch (14×1)

Every 0:30 for 7:00

1 Squat Snatch, athlete chooses load

*use the same weight for all 14 reps

Metcon (Time)

Option 1

10 Rounds For Time (w/ a partner):

5 DeadLifts, 275/185# (not to exceed 60% 1RM)

10 Burpees

*partners alternate rounds

*if solo, perform 5 rounds w/ 1:00 rest between rounds

*12:00 time cap

**additional options will be provided on site

December 6th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
400m Run
Then, 2 Rounds of
5 Inchworms
10 Good Mornings
15 Air Squats
Then,
Front Rack Stretch

Front Squat (6×1)

Every 3:00 x 18:00

1 Front Squat, 85% 1RM (+5-10#)

Metcon (Time)

Option 1

For Time, w/ a partner:

100 Thrusters, 95/65#

50 Bar Muscle Ups

*15:00 time cap

Option 2

For Time, w/ a partner:

100 Thrusters,75/55#

75 Chest To Bar Pull Ups

*15:00 time cap

Option 3

For Time, w/ a partner:

100 Thrusters, 65/45# or less

100 Pull Ups, Banded Pull Ups or Ring Rows

*15:00 time cap

**additional options will be provided on site