Workouts

Partner WOD AMRAP 12 minutes50 Goblet Squats40/30 Cal Bike30 Toes to bar 4 Rope Climbs Rest 6 minutes **1 partner must be holding a side plank at all times** AMRAP 12 minutes50 KB Swings40/30 Cal Bike30 Sit ups4 Rope Climbs Fitness: 35/26Performance: 53/35Open: 70/53 (Toes to bar both rounds)  Athletes: Hitting a fun partner workout today!  The bike should … Read more

Strength Take 15 minutes to build to a heavy Complex 1 Clean Pull1 Power Clean1 Hang Clean  Metcon 50 Power CleansEvery minute on the minute 3 Bar Facing Burpees   15 min Cap  Fitness: 115/75Performance: 155/105Open: 175/115 Athletes: It has been a few weeks since we have worked on a complex.  Be sure to use the coaches for … Read more

Workout 5 Minutes on 1 minute off 5 Rounds _____Row100 M Farmers Carry10 Strict Pull upsMax Back Squats Fitness: 95/65 (400 M Row)Performance: 135/95 (500 M Row)Open: 155/105 (500 M Row) Score is total Back squats  Athletes: The Row should be about 2 minutes, farmers carry 1 minute and strict pull ups 1 minute, leaving you with 1 minute on Back … Read more

Strength Take 12 minutes to find a heavy 1 Rep Strict Press Metcon 800 M Run80 Doubles30 Push Press 400 M Run40 Doubles20 Push Press Fitness: 95/65Performance: 115/75Open: 135/95  18 min Cap  Athletes: We have done a fair amount of pressing over the last 6 weeks lets see if you can push a heavier load.  The … Read more

Crossfit Federal Hill Capacity Class 9amOpen Gym 10am-12pm Crossfit Harbor East Open Gym 1pm-3pm

Crossfit Teams of 325 min AMRAP ______ Calorie Row (Work/Rest/Rest)30 Alternating Dumbbell Snatches (Work/Work/Work)_______Double Unders (Work/Rest/Rest)10 Rope Climbs (Work/Rest/Rest) Fitness: 70 Cals/ 400 Single UndersPerformance: 90 Cals/200 DoublesOpen: 90 Cals/300 Doubles  Athletes: Fun partner work today.  (Work/Rest/Rest) Means one athlete is working while the others are resting. Work/Work/Work means all three athletes are working at the same time.  DRIVE Every … Read more

Metcon 400 M Run15 Power Cleans400 M Run15 Push Jerks2 Rounds Fitness: 115/75Performance: 155/105Open: 175/115 Core WOD “Mini Durante Core”10 Hollow Rocks10 Opposite hand to Opposite Foot V up (5 each side)10 Tuck ups:10 Hollow HoldRest 1 Min4 Rounds

Workout 5 min AMRAPBuy in: ______ Row12 Deadlifts8 Box Jump Overs Rest 5 minutes  5 min AMRAPBuy in: ______ Row10 Deadlifts6 Box Jump Overs Rest 5 minutes  5 min AMRAPBuy in: ______ Row8 Deadlifts4 Box Jump Overs Fitness: 25 Cals (135/95)(155/105)(175/115)Performance: 30 Cals (185/135) (205/145) (225/155)Open: 35 Cals (225/155) (245/165) (265/175) –Post Total Reps– (excluding the … Read more

Strength WOD Overhead Squat 7/7/7/5/5/5  (build up in load)  Metcon 7 Overhead Squats200 M Run7 Rounds 15 min Cap    Fitness: 95/65Performance: 115/75Open: 135/95 Athletes: Overhead Squats today! A great full body movement that will expose any weakness or mobility issue.  Do not avoid it, embrace it.  For the workout pick a load where you can do … Read more

Workout 10 Hang Clean and Jerk (Barbell)10 Toes to Bar5 Rounds  Rest 5 minutes  20 Single DB Hang Clean and Jerk (10 each arm)15 Sit ups5 Rounds  Fitness: (95/65) Hanging Leg RaisePerformance: 115/75Open: 135/95 Athletes: Today we hit two workouts with a rest between.  The first workout is with a barbell and the second is with … Read more