Workouts

WOD 6 Overhead Squats (95#/65#) 12 Pull ups 6 Min AMRAP Rest 2 Min 6 Power Cleans (95#/65#) 12 Burpees 6 Min AMRAP We are so official now! We actually have a sign. CrossFit Federal Hill will be one of the premier CrossFit gyms in Baltimore. Big Rob Orlando cleaning some serious weight–in this video

Strength WOD Push Jerk 4/4/3/3/2/2 (no split) WOD 7 Front Squats (135#/95#) 14 Hand release push ups 7 min AMRAP Good front squat form.  Remember to keep your elbows high and rest the bar on your shoulders. Front Squat Video Demo

WOD Run 400 M 20 Burpees 20 KB Swings (53#/35#) 5 Rounds Flat back, big chest.  Take note of the good KB form. KB Swing Technique Video

Strength WOD Hang Power Cleans 5/4/4/3/3 WOD 30 Push Press (115#/85#) 30 Box Jumps (24’/20′) 30 Pull Ups 20 Push Press 20 Box Jumps 20 Pull ups 10 Push Press 10 Box Jumps 10 Pull ups For Time Hang Power Clean progression.   Excellent picture of three  positions you should be hitting every time you clean. … Read more

WOD 30 Overhead Squat (#95/#65) 30 Burpee 30 KettleBell Swing (60#/53#) 30 Handstand Push up 30 Front Squat (95#/65#) 30 Box Jump (24’/20′) 30 Sit ups 30 Toes to Bar 30 Back Squat (95#/65#) -For Time- This is a chipper you do each movement for the prescribed amount of reps one time through Masters Chipper … Read more

We are almost open! When we do we will offer open gym on Sundays for athletes to come in a work on their weakness or make up a WOD from the week.

Strength WOD Front Squats 5/5/5/4/4 WOD “10 Minute Cindy” 5 Pull ups 10 Push ups 15 Air Squats Front Squat Basics

Strength WOD Push Jerk 5/5/3/3/2/1 No split WOD 21 Burpees 21 Deadlifts (225#/185#) 18 Burpees 18 Deadlifts 15 Burpees 15 Deadlifts Deadlift Form– CrossFit Ocean City, MD

Happy Thanksgiving!  Go eat some turkey and enjoy the day!   A healthy Whole9 Thanksgiving  

MWOD Couch Stretch 1 min each leg Shoulder Distraction 1 min each arm   WOD 7 Pull ups 7 Burpees 7 Thrusters (95#/65#) AMRAP 14 Min Couch Stretch