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June 23rd, 2017 (Cycle 17-1, Week 13 of 16, Day 89) – Wave Week 3.4

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
25 Cal Ski Erg (brisk pace)
-then-
2 Rounds
0:30 T-Spine Smash
5 Snatch Grip Strict Press
5 Snatch Grip Push Press
5 Overhead Squats
1 Muscle Snatch from hips
1 Muscle Snatch from top of knees
1 Muscle Snatch from mid-shin
0:30 Barbell Ankle Stretch
-then-
25 Cal Assault Bike (brisk pace)

Power Snatch (3 Rep)

*take 20 minutes to establish your heavy 3 rep power snatch, tap and go

Metcon (AMRAP – Reps)

Option 1

AMRAP x 18:00

5 Handstand Push Ups

15 Box Jump Overs, 24/20″

10 Handstand Push Ups

15 Box Jump Overs, 24/20″

15 Handstand Push Ups

15 Box Jump Overs, 24/20″

Etc.

*score is total reps

Option 2

AMRAP x 18:00

5 A-Frame Push Ups

15 Box Jump Overs, 24/20″

10 A-Frame Push Ups

15 Box Jump Overs, 24/20″

15 A-Frame Push Ups

15 Box Jump Overs, 24/20″

Etc.

*score is total reps

Option 3

AMRAP x 18:00

5 Strict Press, 40/30% Body Weight

15 Box Step Overs, 24/20″

10 Strict Press, 40/30% Body Weight

15 Box Step Overs, 24/20″

15 Strict Press, 40/30% Body Weight

15 Box Step Overs, 24/20″

Etc.

*score is total reps

**additional options will be provided on site

June 22nd, 2017 (Cycle 17-1, Week 13 of 16, Day 88) – Wave Week 3.4

By: 0

Old Line CrossFit – CrossFit

Class Times:
6am (Kyle), 9:30am (Kyle), 10:30am ChickFit (Liz), 12pm (Liz), 4:30pm (Erika), 5:30pm (Erika), 7:30pm (Dave)

Warm Up:
1000m Row (moderate pace)
-then-
Crossover Symmetry, Activation Protocol
-then-
2 Rounds
12 Band Pull Aparts
12 Hand-Release Push Ups
-then-
20 Calorie Assault Bike Sprint

Metcon (AMRAP – Reps)

Max Effort Dips

Every Other Minute x 10:00

Odd Minutes:

Option 1: Ring

Option 2: Bar

Option 3: Ring/Bar w/ feet on bench/box

Option 4: Box w/ feet on bench/floor

*score is total reps

**if possible, choose Rx+ option and do weighted ring dips

Metcon (AMRAP – Reps)

Partner WOD (2-person)

EMOM x 10:00

Odd Min: Partner A Max Calorie Row

Even Min: Partner B Max Calorie Row

-1 min rest-

EMOM x 10:00

Odd Min: Partner A Max Calorie Assault Bike

Even Min: Partner B Max Calorie Assault Bike

*score is cumulative total of calories between both partners

**additional options will be provided on site

June 21st, 2017 (Cycle 17-1, Week 13 of 16, Day 87) – Wave Week 3.4

By: 0

Old Line CrossFit – CrossFit

Class Times:
5am (Justin), 6am (Mike), 9:30am (Mike), 12pm (Liz), 4:30pm (Jason/Nate), 5:30pm (Jason/Nate), 7pm (Steph), 8pm ChickFit (Steph)

Warm Up:
500m Ski Erg
-then-
20 Cal Assault Bike
-then-
2 Rounds
10 Heavy Russian KB Swings
10 Banded Good Mornings

Front Squat (3 Rep)

*take 20 minutes to establish a heavy 3 rep front squat

Metcon (AMRAP – Reps)

Option 1

“Death By” Power Cleans

Min 1: 1 Power Clean, 135/95#

Min 2: 2 Power Cleans, 135/95#

Min 3: 3 Power Cleans, 135/95#

Etc.

*the workout ends once you fail to complete the required number of reps

*score is total completed reps

**additional options will be provided on site

June 20th, 2017 (Cycle 17-1, Week 13 of 16, Day 86) – Wave Week 3.4

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
1000m Row (0-250m (slow), 250m-500m (moderate), 500m-750m (brisk), 750m-1000m (sprint)
-then-
3 Rounds
0:30 Pull Up Bar Dead Hang
10 Ring Rows
0:30 Box Shoulder Stretch (hands shoulder width apart)
10 DB Strict Press

Metcon (AMRAP – Reps)

Max Effort Pull Ups

Every Other Minute x 10:00

Odd Minutes:

Option 1: Chest to Bar

Option 2: Chin Above Bar

Option 3: Ring Rows (feet on box)

Option 4: Ring Rows (feet on floor)

*score is total reps

Metcon (Time)

Option 1

For Time:

50-40-30-20-10

Abmat Sit Ups

One Arm Strict KB Press, 35/25#

*alternate arms for strict press as needed

**additional options will be provided on site

June 20th, 2017 ——————-ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 10:30am ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Push Jerks

3 reps every 3 minutes ( 3 sets)

Percentage Work Based off of 1 RM Push Jerk

Push Jerk (1×3, 1×3, 1×3)

3 @ 70%

3 @ 80%

3 @ 85%

Perform 1 negative pull up between each round

*Score is Heaviest Weight Used**

Metcon

Metcon (Time)

For Time:

Turkish Get Up

10-8-6-4-2

Handstand Push Ups

5-4-3-2-1
Option 1:

Turkish Get Up 25#

Hand Stand Push Ups

5-4-3-2-1

Option 2:

Turkish Get Up 15#

A- Frame Push Up

Option 3:

Turkish Get Up – Ab Mat in Hand

Strict Press- As Heavy as Possible

June 19th, 2017 (Cycle 17-1, Week 13 of 16, Day 85) – Wave Week 3.4

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
1000m Row (Moderate Pace)
-then-
3 Rounds
10 Heavy Russian KB Swings
10 Jumping Good Mornings, Empty Barbell
10 Thrusters, Empty Barbell

Power Clean (Heavy 3 Rep)

*take 20 minutes to work up to a heavy 3 rep power clean; tap and go

Metcon (Time)

Option 1

For Time:

40 Weighted Alternating Pistol Squats, 35/25# KB

-1:00 rest-

40 Wall Balls, 30/20# (10ft)

-1:00 rest

40 Box Jumps, 30/24″

*16:00 time cap

*final time includes rest

Option 2

For Time:

40 Alternating Pistol Squats

-1:00 rest-

40 Wall Balls, 20/14# (10ft)

-1:00 rest

40 Box Jumps, 24/20″

*16:00 time cap

*final time includes rest

Option 3

For Time:

40 Scaled Alternating Pistol Squats or Box Step Ups (weighted step ups if possible)

-1:00 rest-

40 Wall Balls, 14/10# (or lighter) 10ft

-1:00 rest

40 Box Jumps, 20″ or lower

*16:00 time cap

*final time includes rest

**additional options will be provided on site

June 19th, 2017——————-ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8pm ( Steph)

Warm Up: Coach’s Choice

Weightlifting

Push Jerks

3 reps every 3 minutes ( 3 sets)

Percentage Work Based off of 1 RM Push Jerk

Push Jerk (1×3, 1×3, 1×3)

Perform 1 negative pull up between each round

*Score is Heaviest Weight Used**

Metcon

Metcon (Time)

For Time:

Turkish Get Up

10-8-6-4-2

Handstand Push Ups

5-4-3-2-1
Option 1:

Turkish Get Up 25#

Hand Stand Push Ups

5-4-3-2-1

Option 2:

Turkish Get Up 15#

A- Frame Push Up

Option 3:

Turkish Get Up – Ab Mat in Hand

Strict Press- As Heavy as Possible

June 18th, 2017 (Cycle 17-1, Week 12 of 16, Day 84) – Wave Week 2.4

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
3 Rounds
0:30 T-Spine Smash
0:30 Box Shoulder Stretch
0:30 Barbell Ankle Stretch
-then-
20 Calorie Row Sprint
-then-
3 Rounds (PVC Pipe or light barbell)
5 Snatch Grip Push Press
5 Overhead Squats
5 Pressing Snatch Balance

Pause Overhead Squats (1 Rep)

Every Other Minute x 12:00

1 Pause Overhead Squat, 90% 1RM OHS

*five second pause in the bottom

*USE THE SAME WEIGHT FOR ALL SIX SETS; SHOULD BE HEAVY

Metcon (AMRAP – Reps)

Option 1

AMRAP x 9:00

1-1, 2-2, 3-3, etc.

Bar Muscle Ups

Toes To Bar

Option 2

AMRAP x 9:00

1-1, 2-2, 3-3, etc.

Chest to Bar Pull Ups

Knees to Elbow

Option 3

AMRAP x 9:00

1-1, 2-2, 3-3, etc.

Pull Ups

Hanging Knee Raises

Option 4

AMRAP x 9:00

1-1, 2-2, 3-3, etc.

Ring Rows

Abmat Sit Ups

**additional options will be provided on site