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December 6th, 2017———————–ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:00 pm ( DAVE!!!!)

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 5th, 2017—————————–ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 10:30 am ( Michelle)

Warm Up : Coach’s Choice

Weightlifting

Percenatge worked based off of 90% of 1RM

Shoulder Press (65% x 5; 75% x 5, 85% x ME )

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 (5 Rounds for reps)

5 Rounds for Max Reps
Option 1

1 Min Row – Max Calories

30 sec ME Power Cleans 75#

30 sec ME Shoulder to Overhead 75#

1 Min Rest

Option 2

1 Min Row – Max Calories

30 sec ME Power Cleans 55#

30 sec ME Shoulder to Overhead 55#

1 Min Rest

Option 2

1 Min Row – Max Calories

30 sec ME Power Cleans 45#

30 sec ME Shoulder to Overhead 45#

1 Min Rest

**Score is Total Reps Completed**

December 5th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
250m Row
Then, 2 Rounds of
15 Air Squats
15 Kip Swings
30 Double Unders
Then,
250m Row

Metcon (Time)

Option 1

5 Rounds For Time:

50 Double Unders

40 Air Squats

20 Toes To Bar

10 Clean/Jerks, 135/95#

*35:00 time cap

*2:00 rest between rounds, score is total time

Option 2

5 Rounds For Time:

25 Double Unders

40 Air Squats

20 Knees to Elbow

10 Clean/Jerks, 115/75#

*35:00 time cap

*2:00 rest between rounds, score is total time

Option 3

5 Rounds For Time:

100 Single Unders

40 Air Squats

20 V-Ups, Toes to Rig or Ab Mat Sit Ups

10 Clean/Jerks, 95/65# or less

*35:00 time cap

*2:00 rest between rounds, score is total time

**additional options will be provided on site

December 4th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
1:00 Bike (easy)
20 Air Squats
1:00 Bike (moderate)
10 Leg Swings (each leg)
1:00 Bike (fast)
1:00 Squat Hold

Back Squat (7×3)

Every 3:00 x 21:00

3 Back Squats, 85% 1RM (+5-10#)

*use the same weight for all 7 sets

Metcon (AMRAP – Reps)

Option 1

AMRAP x 9:00

Buy In: 500m Row

-with remaining time, AMRAP of-

20 Wall Balls, 20/14#

10 KB Snatches, 70/53#

*score is cumulative total of WBs and KB Snatches

Option 2

AMRAP x 9:00

Buy In: 500m Row

-with remaining time, AMRAP of-

20 Wall Balls, 14/10#

10 KB Snatches, 53/35#

*score is cumulative total of WBs and KB Snatches

Option 3

AMRAP x 9:00

Buy In: 500m Row

-with remaining time, AMRAP of-

20 Wall Balls, 10/6#

10 KB Snatches, 35/25#

*score is cumulative total of WBs and KB Snatches

**additional options will be provided on site

December 4th, 2017—————————–ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 8:00pm (Steph)

Warm Up : Coach’s Choice

Weightlifting

Percenatge worked based off of 90% of 1RM

Shoulder Press (65% x 5; 75% x 5, 85% x ME )

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 (5 Rounds for reps)

5 Rounds for Max Reps
Option 1

1 Min Row – Max Calories

30 sec ME Power Cleans 75#

30 sec ME Shoulder to Overhead 75#

1 Min Rest

Option 2

1 Min Row – Max Calories

30 sec ME Power Cleans 55#

30 sec ME Shoulder to Overhead 55#

1 Min Rest

Option 2

1 Min Row – Max Calories

30 sec ME Power Cleans 45#

30 sec ME Shoulder to Overhead 45#

1 Min Rest

**Score is Total Reps Completed**

December 3rd, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
With a PVC:
20 Shoulder Rolls
20 Overhead Squats
Then, 2 Rounds of
10 KB Snatches
10 Burpee Broad Jumps
10 Ab Mat Sit Ups

Snatch Grip Push Press + Snatch Balance + Overhead Squat (Heavy Single)

*take 15:00 to establish a heavy single of the complex

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 12:00

6 Hang Power Snatch, 135/95#

12 Toes To Bar

18 Box Jumps, 24/20″

Option 2

AMRAP x 12:00

6 Hang Power Snatch, 115/75#

12 Knees to Elbow

18 Box Jumps, 20″ or less

Option 3

AMRAP x 12:00

6 Hang Power Snatch, 95/65# or less

12 V-Ups, Toes To Rig or Ab Mat Sit Ups

18 Box Step Ups, 24/20″

*additional options will be provided on site

December 2nd, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
Coaches Choice

Metcon (Time)

Option 1

“End of Watch”

6 Rounds For Time (w/ a partner):

11 Clean/Jerks, 135/95#

16 Burpees Over Bar

17 Box Jumps, 24/20″

*additional options will be provided on site

RUCKFIT: 20171202

By: 0

Old Line CrossFit – RuckFit

RUCKFIT

AMRAP 45

Teams of 2. One athlete works at a time; alternate as needed. Perform descending (10-9-8-7-6-5-4-3-2-1) reps of each movement in the couplet. Work together to move QUICKLY through each and complete as many couplets as possible in 45 minutes. 2 minutes transition after each set. Barbell weight can be adjusted for each movement.

10-9-8-7-6-5-4-3-2-1

Russian KBS

Weighted Box Stepups

———-

Box Jumps

Shoulder-to-Overhead

———-

Burpees over the bar

​Power Cleans

———-

Pullups

​Thrusters

———-

GHDs

​Deadlifts

———-

HSPU

Front Squats

December 1st, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
“Team Rowling”
Athletes will partner up and grab a rower. The object is to be the first team to row 1,000m. The catch is, you must stop the rower every 100m mark. (100, 200, 300 etc.). If partner 1 stops right on the 100m mark, the team with switch rowers and partner 2 will continue. If partner 1 stops the rower under or over the 100m mark, BOTH teammates must do the meters worth of BURPEES. For example, if one partner were to stop the rower at 503m, both partners need to complete 3 burpees before the other partner can continue rowing.

Front Squat (5×2)

Every 3:00 x 15:00

2 Front Squats, 80% 1RM (+5-10#)

*USE THE SAME WEIGHT FOR ALL FIVE SETS

Metcon (Time)

Option 1

5 Rounds For Time:

5 Squat Cleans, 185/135#

7 Bar Muscle Ups

21 Ab Mat Sit Ups

*18:00 time cap

Option 2

5 Rounds For Time:

5 Squat Cleans, 135/95#

14 Chest to Bar Pull Ups

21 Ab Mat Sit Ups

*18:00 time cap

Option 3

5 Rounds For Time:

5 Squat Cleans, 95/65#

14 Pull Ups or Ring Rows

21 Ab Mat Sit Ups

*18:00 time cap

**additional options will be provided on site

Metcon (AMRAP – Rounds and Reps)

Competitors Class:

If possible, complete the 4:30 class…however, this is not required. The range of motion requirements and further WOD details will be discussed prior to class start.

Rx

AMRAP x 12:00

30ft Handstand Walk

15 Wall Balls, 20/14#

30ft Handstand Walk

15 KB Snatches, 53/35#

*handstand walks will be scored in three 10ft sections

Scaled/Masters

AMRAP x 12:00

30ft Overhead Walking Lunges, 45/35# Bumper Plate

15 Wall Balls, 14/10#

30ft Overhead Walking Lunges, 45/35# Bumper Plate

15 KB Snatches (each arm), 35/25#

*lunges will be scored in three 10ft sections

Suggested Warm Up:

Rx

3 Rounds

Rd 1:

5 Wall Walks

10 Wall Balls, 14/10#

10 KB Snatches, 35/25# (each arm)

Rd 2:

1 Wall Walk + 20 Shoulder Taps (10 each side)

10 Wall Balls, 20/14#

10 KB Snatches, 53/35# (each arm)

Rd 3:

Handstand Walk, 20-40ft

10 Wall Balls, 30/20#

10 KB Snatches, 70/53# (each arm)

Scaled/Masters:

3 Rounds

Rd 1:

10 Walking Lunges (each leg)

10 Wall Balls, 10/6#

10 KB Snatches, 25/15# (each arm)

Rd 2:

10 Overhead Walking Lunges, 25/15# (each leg)

10 Wall Balls, 14/10#

10 KB Snatches, 35/25# (each arm)

Rd 3:

10 Overhead Walking Lunges, 45/35# (each leg)

10 Wall Balls, 20/14#

10 KB Snatches, 53/35# (each arm)

November 30th, 2017————————-ChickFit

By: 0

Old Line CrossFit – ChickFit

Class Time: 10:30 am ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Take 20 Minutes to Establish 1RM

Back Squat (1 x 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8
Option 1 :

15 Goblet Squat 35#

10 Ab Mat Sit Ups

5 Strict Press Press 55#

Option 2 :

15 Goblet Squat 25#

10 Ab Mat Sit Ups

5 Strict Press 45#

Option 3 :

15 Goblet Squat 20#

10 Ab Mat Sit Ups

5 Strict Press 35#

** Score is Total Rounds and Reps Completed**

** Additional Scaling Options Available on Site**