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November 30th, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
10/8 Calorie Bike
10 Leg Swings, each leg
10/8 Calorie Bike
15 Shoulder Rolls, PVC
15 Good Mornings, Barbell
10/8 Calorie Bike
10 Muscle Cleans, Barbell
10 Strict Press, Barbell

Metcon (Time)

Option 1

In teams of three

For Time:

300/240 Calorie Assault Bike (270 for mixed gender teams)

200 Clean and Jerks, 115/75#

*in a team of 3, rotating every 0:30. One person accumulates max cals on the bike, one performs max clean and jerks, the other rests.

*keep this rotation going until all reps are complete.

*when one movement is complete, the three partners will continue 0:30 rotations on the remaining movement; one works while two rest

**additional options will be provided on site

November 29th, 2017————————-ChickFit

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Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

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**

November 29th, 2017

By: 0

Old Line CrossFit – CrossFit

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

Warm Up:
10 Paused Air Squats
10 Hip Circles each direction, each leg
5 inchworms + 2 push ups at the bottom of each inchworm
15 Air Squats

Back Squat (6×4)

Every 3:00 x 18:00

4 Back Squats, 80% 1RM (+5-10#)

*USE THE SAME WEIGHT FOR ALL SIX SETS!

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 12:00

6 Bench Press, 185/115#

12 KB Swings, 70/53#

36 Double Unders

Option 2

AMRAP x 12:00

6 Bench Press,135/85#

12 KB Swings, 53/35#

18 Double Unders

Option 3

AMRAP x 12:00

6 Bench Press, 95/55#

12 KB Swings, 35/25#

72 Single Unders

*additional options will be provided on site

RUCKFIT: 20171125

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Old Line CrossFit – RuckFit

RUCKFIT

Teams of 3

Three athletes perform MAX REPS at each of the six stations for seven minutes. One athlete works at a time; rotate as needed. Throughout the duration of the workout, one athlete will hold an empty barbell in the overhead position. If the bar is dropped, all three partners must perform 20 Synchronized Burpees.

7 min: Tire Flips

—1 min: Transition

7 min: Ski Erg, Max Calories

—1 min: Transition

7 min: Sandbag Burpees

—1 min: Transition

7 min: Rower, Max Calories

—1 min: Transition

7 min: DB Man-Makers

—1 min: Transition

7 min: Assault Bike, Max Calories

November 21st, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
400m Run
Then, 2 Rounds of
5 Inch Worms
10 Leg Swings, each leg
15 Goblet Squats

Back Squat (5×5)

Every 3:00 x 15:00

5 Back Squats, 75% 1RM (+5-10#)

*use the same weight for all 5 sets!

Metcon (AMRAP – Reps)

Option 1

AMRAP x 15:00

100 Double Unders

50 Ab Mat Sit Ups

25 Handstand Push Ups

25 KB Swings, 53/35#

Option 2

AMRAP x 15:00

2:00 Max Double Unders

50 Ab Mat Sit Ups

25 Seated Dumbbell Shoulder Press, AHAP

25 KB Swings,35/25#

Option 3

AMRAP x 15:00

200 Single Unders

50 Ab Mat Sit Ups

25 Push Ups

25 KB Swings, 25/15#

*additional options will be provided on site

November 21st, 2017—————————-ChickFit

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Old Line CrossFit – ChickFit

Class Time: 10:30 am ( Michelle)

Warm Up: Coach’s Choice

Weightlifting

Take 20 min to establish a 1RM

Squat Clean (1×1)

Metcon (Time)

For time :

21-15-9
Option 1 :

Hang Power Clean 85#

Front Squats 85#

Option 2:

Hang Power Cleans 65#

Front Squats 65#

Option 3 :

Hang Power Cleans 45#

Front Squats 45#

**Perform 200 Row in between sets- Workout ends with a 200m Row**

**Score is time completed**

November 20th, 2017

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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), 7pm (Fez), 8pm ChickFit (Steph)

Warm Up:
250m Row
15 Air Squats
250m Row
15 Kip Swings
250m Row
15 Thrusters, empty barbell

Metcon (Time)

Option 1

For Time:

“Jackie”

1K Row

50 Thrusters, 45/35#

30 Pull Ups

November 20th, 2017—————————-ChickFit

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Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm Up: Coach’s Choice

Weightlifting

Take 20 min to establish a 1RM

Squat Clean (1×1)

Metcon (Time)

For time :

21-15-9
Option 1 :

Hang Power Clean 85#

Front Squats 85#

Option 2:

Hang Power Cleans 65#

Front Squats 65#

Option 3 :

Hang Power Cleans 45#

Front Squats 45#

**Perform 200 Row in between sets- Workout ends with a 200m Row**

**Score is time completed**

November 19th, 2017

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Old Line CrossFit – CrossFit

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

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

Snatch Balance (Heavy 2)

*take 20:00 to establish a heavy double

Metcon (AMRAP – Reps)

Option 1

Partner WOD (2-person)

AMRAP x 9:00

P1: Max KB Snatches, 53/35#

P2: Max Toes To Bar

*partners may rotate as needed

*once partners have rotated between both movements, they MUST perform 15 synchronized burps before resuming the workout. This rotation will continue throughout the duration of the workout

*score is cumulative total of KB snatches and toes to bar

Option 2

Partner WOD (2-person)

AMRAP x 9:00

P1: Max KB Snatches, 35/25#

P2: Max Knees to Elbow

*partners may rotate as needed

*once partners have rotated between both movements, they MUST perform 15 synchronized burps before resuming the workout. This rotation will continue throughout the duration of the workout

*score is cumulative total of KB snatches and knees to elbow

Option 3

Partner WOD (2-person)

AMRAP x 9:00

P1: Max KB Snatches, 25/15#

P2: Max V-Ups or Toes To Rig

*partners may rotate as needed

*once partners have rotated between both movements, they MUST perform 15 synchronized burps before resuming the workout. This rotation will continue throughout the duration of the workout

*score is cumulative total of KB snatches and V-Ups or Toes To Rig

**additional options will be provided on site

November 18th, 2017

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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 of:
5 Inchworms
10 Romanian DeadLifts, w/ an empty barbell
10 Air Squats

Metcon (Time)

Option 1

For Time (w/ a partner):

8x200m Run (partners alternate every 200m)

-then-

10-20-30-40-50

DeadLifts, 115/75#

Hang Power Cleans, 115/75#

Shoulder to Overhead, 115/75#

-then-

8x200m Run (partners alternate every 200m)

*30:00 time cap

**additional options will be provided on site