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Wednesday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) 2:00 on Bike, Ski, Row, or Run (athlete choice!) Then… AMRAP x 4 MINUTES 4 DB Romanian DL (control down, quick up) 4 DBL DB Ground to OH (speed up the … Read More

August 21st, 2019

Old Line CrossFit – CrossFit Class Times: 5:30am (Tori), 6am (Johnny), 9:30am (Kyle), 12pm (Kyle), 4pm (Nate), 5pm (Nate), 6pm (Jenn), 7pm (Steph), 8pm ChickFit (Steph) Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 10 Air Squats (with a :01 … Read More

Thursday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 6 Push-ups 6 Up-Down + Broad Jumps 6 Inch worms (no push-up, slow and controlled!) Strength Metcon (No Measure) 3 SETS 20 Alt. V-ups 40 Russian Twists … Read More

Tuesday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) 200m Team Jog Then… 2-3 Rounds, EZ Effort 7 KB Deadlift 7 DBL KB Russian Swing 7 Up Downs 7/7 Single Arm KB Strict Press (other KB is held in Front … Read More

August 20th, 2019

Old Line CrossFit – CrossFit Class Times: 6am (Johnny), 7am (Kyle), 9:30am (Michelle), 12pm (Dionjra), 4pm (Jason), 5pm (Jason), 6pm (Fez), 7pm (Fez) Warm-up Warm-up (No Measure) 4 ROUNDS FOR TIME* (12 MIN CAP) 200m Row 7/7 SA DB Split … Read More

Monday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) 1 ROUND → Moderate Effort Across… 30/20 Cal Bike 30 Air Squats (first 10, :01 pause at top/bottom) 20 Push-ups (first 5, :01 pause at top/bottom) 20 Jumping Jacks 10 Strict … Read More

August 19th, 2019

Old Line CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 8/6 Cal Bike 8 Plate Ground to Overhead With :02 Pause At The Top 8 V-ups -THEN- 3 ROUNDS 25″ Waiter Walk (Each Arm) 15 PVC Pass … Read More

Sunday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) EMOM X 8 MINUTES MIN 1 – Row MIN 2 – Push-ups MIN 3 – Row MIN 4 – Ring Rows *After the warm-up have grab a band for our strength … Read More

August 18th, 2019

Old Line CrossFit – CrossFit Class Times: 10am (Dionjra), 11:15am CF Kids (Kelly), 11:45am CF Kids (Kelly) Warm-up Warm-up (No Measure) Partner Style, Mirror One Another Through the Full Warm-up… AMRAP x 10 MINUTES 400m Run (run together) 10 Air … Read More

Saturday

Old Line CrossFit – ChickFit Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 25 Jumping Jacks 10 Up Down 25 Mountain Climbers 10 Up Down 25 Single Unders Strength Metcon (Weight) 3 SETS 12 Supinated Barbell Bent Over Row 16 … Read More