December 2nd, 2018
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Old Line CrossFit – CrossFit Class Times: 10am (Dionjra), 11:15am (Kelly), 11:45am (Kelly) Warm Up: 3 Rounds
 250m Row
 5 Dumbbell Thrusters 
15 Double or Single Unders Metcon (Time) Option 1 For Time:
 27-21-15-9
 Calorie Row
 Wall Balls, 20/14# 
-then-
 … Read More

December 1st, 2018
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Old Line CrossFit – CrossFit Class Times: 8am RuckFit (Jason), 9:30am (Kyle), 11am (Dionjra) Warm Up: 400m Run Then, 3 Rounds: 10 Air Squats 10 Push Ups 10 Lunges each leg Metcon (Time) Option 1 Partner “Bert” With a Partner, … Read More

RuckFit: December 1st, 2018
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Old Line CrossFit – RuckFit Metcon (AMRAP – Reps) In a two person team and a constantly running clock: AMRAP x 45:00 Buy In: Min 0-15:00 DeadLift, 1RM *each teammate will work up to a 1RM -then, with remaining time- … Read More

November 30th, 2018
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Old Line CrossFit – CrossFit Class Times: 5:30am (JP), 6am (Johnny), 9:30am (Kyle), 12pm (Kyle), 4pm (Jason), 5pm (Jason), 6pm (Jason) Warm Up: “Rowling” w/ coach Back Squat (5 Rep Max) *take 20:00 to establish a heavy 5 back squat … Read More

November 29th, 2018
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Old Line CrossFit – CrossFit Class Times: 6am (Johnny), 7am (Kyle), 9:30am (Michelle), 12pm (Amy), 4pm (Erika), 5pm (Erika), 6pm (Jason), 7pm (Jason) Warm Up: Line Drills W/ Coach Metcon (Time) Option 1 3 Rounds for Time: 2,000m Bike 600m … Read More

November 28th, 2018
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Old Line CrossFit – CrossFit Class Times: 5:30am (Kyle), 6am (Johnny), 9:30am (Amy), 12pm (Amy), 4pm (Nate), 5pm (Nate), 6pm (Jason), 7pm (Steph), 8pm ChickFit (Steph) Warm Up: 2 Rounds: 2 Minutes on a Machine With 5# Plates: 10 Front … Read More

November 27th, 2018
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Old Line CrossFit – CrossFit Class Times: 6am (Johnny), 7am (Kyle), 9:30am (Michelle), 12pm (Amy), 4pm (Jason), 5pm (Jason), 6pm (Fez), 7pm (Fez) Warm Up: 30 Easy/ :30 Hard on a Machine 10 Single Leg Deadlifts (one kettlebell) :30 Handstand … Read More

November 26th, 2018
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Old Line CrossFit – CrossFit Class Times: 6am, 6am Beginners, 7am, 9:30am, 12pm, 4pm, 5pm, 6pm, 6pm Beginners, 7pm, 8pm ChickFit Warm Up: 5 Minutes on a Machine (:30 easy/:30 hard) With an empty barbell: 10 Muscle Snatch 10 Overhead … Read More