Workouts

Happy Valentines Day IA fam and new friends! I love you all- Kelsea Partner WOD 30 Cal Row 30 Synchro Sit ups (both partners complete)30 Box Step Ups (hold DB in goblet position )30 Synchro DB Hang Snatch (both partners Complete) 25 min AMRAP  Athletes: Bring a friend today and have fun with this one.  Choose a load … Read more

For the LOVE of fitness: bring a friend TOMORROW for a beginner friendly partner WOD! Workout 2 minutes at each station for 3 rounds  Station 1: 30 Russian Swings + Max Double Unders Station 2: 20 Box Jumps + Max Cals on the RowerStation 3: 10 Dball Over the Shoulder + Max Cals on the Bike  … Read more

For the LOVE of fitness: bring a friend for a beginner friendly partner WOD on Friday February 14th! Strength In 12 minutesOverhead Squat 3/3/3/3 (build up in load)  Metcon 12 Burpees15 Overhead Squats2 Rounds  Rest 2 minutes   12 Burpee 15 Front Squat 2 Rounds Rest 2 minutes  12 Burpee 15 Back Squat 2 Rounds  18 min time cap Fitness: 75/55Performance: 95/65Open: … Read more

For the LOVE of fitness: bring a friend for a beginner friendly partner WOD on Friday February 14th! Workout 24 min EMOM  Min 1: DT (12 Deadlifts/9 Hang Cleans/6 Push Jerks) Min 2: 10 Toes to Bar Min 3 Rest  Fitness: 95/65 15 sit upsPerformance: 135/95Open: 155/105 (12 Toes to Bar) Athletes: On the barbell today with … Read more

For the LOVE of fitness! Bring a Friend on Friday, February 14 for a fun and beginner friendly partner workout. Strength Take 15 minutesBack Squats 5/5/5/5/5 (70-75% of 2RM across)  Metcon 25 Pull ups500 M Row 25 Goblet Squat 2 Rounds 14 min Time Cap  Fitness: 35/26 (400 M Row) (seated barbell pull-ups)Performance: 53/35Open: 70/53 (chest to bar) … Read more

Crossfit Federal Hill and Crossfit Harbor East Capacity Class 9am-10amOpen Gym 9am-12pm

Partner WOD 10 Front Squats 10 Burpees10 Rounds  10 Wall Ball10 Single Arm DB Hang Clean and Jerk 10 Rounds  10 Air Squats 10 Push ups10 Rounds  You go then your partner goes.  10 Rounds TOTAL (5 rounds for each partner)  Fitness: 75/55Performance: 95/65Open: 115/75  30 min Cap  Athletes: The first 10 rounds might take longer than 1 … Read more

Workout 1,000 M Row 25 Deadlifts 15 Strict HSPU 900 M Row 20 Deadlifts 15 Strict HSPU  800 M Row 15 Deadlifts 15 Strict HSPU  25 min Cap  Fitness: 185/125 (Seated DB Press) Performance: 225/155 (12 Strict HSPU) Open: 255/165 (15 Strict HSPU)  Athletes: If you choose to kip please be careful with lowering yourself to the mat and putting too much pressure on your … Read more

Strength Take 15 minutes to find a heavy load and hit this complex 5 times 1 Power Snatch + 1 Hang Snatch OR1 Squat Snatch + 1 Hang Squat Snatch  Metcon 0-412 Hang Snatch 15 Cal Bike 12 Toes to Bar  4-813 Hang Snatch 15 Cal Bike 13 Toes to Bar 8-1214 Hang Snatch 15 Cal Bike 14 Toes to Bar  12-1615 Hang Snatch15 … Read more

Workout 7 minutes on 1 minute off 500M Row 40 KB Swings 30 Double Front Rack DB Walking Lunges 20 Sit upsMax Push ups 4 Rounds  Fitness: 35/26 (400 M Row) Performance: 53/35 (500 M Row) Open: 53/35 (600 M Row) Athletes: For the DB choose a load where you can do the 30 lunges in two sets each round.  Your goal is … Read more