Workouts

CF WOD 10 wall balls 6 Burpees over the bar 4 Deadlifts 30 Rounds 35 min Cap Fitness: 155/105 Performance: 185/125 Open: 225/155 You work then your partner works, alternating rounds DRIVE At the Orange posts: 10 push press 10 bent over rows 10 push ups Burpee broad jumps down to other posts, run back … Read more

What’s up team!? I want to talk about a semi-radical shift in the way we at IA approach the WOD, specifically when it comes to rowing and other monostructural movements programmed (assault bike/ ski erg/ bike erg). Previously, we have written distances or calories similar to the way weighs are written, in a Male/Female format … Read more

Strength WOD Take 4 minutes at each station Find a heavy Power Snatch Find a heavy Snatch Find a heavy Snatch grip deadlift WOD EMOM 14 minutes Even: 7 Overhead Squats (bar starts on the ground) Odd: Cals on the Rower Fitness: 12 Cals Performance: 15 Cals Open: 18 Cals  

Crossfit Strength WOD 1:00 minute at each station with :30 second transition time. DBall Carry (hug dball) KB Farmers Walk Low Plank 4 Rounds CF WOD 40 KB Swings 30 Box Jumps 30 Pull ups 40 KB Swings 30 Box Jumps 20 Pull ups 40 KB Swings 30 Box Jumps 10 Pull ups 18 min … Read more

Strength WOD Front Squats 5 @ 70% 5 @ 75% 5 @ 75% 5 @ 80% 5 @ 80-85% WOD 5 DB Thrusters 5 DB Deadlifts 5 Sit ups 10 DB Thrusters 10 DB Deadlifts 10 Sit ups …Climb the ladder for 10 minutes ***Save the Date*** November 28th- FREE Olympic Lifting class starting up at Fed … Read more

This Sunday, December 2nd, come join Sam Lauber at Crossfit Federal Hill and/or Julia Eckert at Crossfit Harbor East for our first ever Rowing Clinic! Both Sam and Julia have extensive backgrounds in the area of rowing, and are excited to share their knowledge with you to help kick off the rowing challenge! Sam will … Read more

CROSSFIT “The Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest DRIVE 1,000/800 M C2 Bike Sprint (Rest 2:00 minutes) x 3 >> Then << 5 Burpees 10 Alt DB Curls 10 Alt Arnold Press 20 Walking Lunges (hold dbs at side) 12 min AMRAP … Read more

Strength WOD Take 12 minutes to Find a heavy load in this complex 3 Power Cleans 3 Front Squats 3 Push Jerks WOD  ” Snake Bite “ 21-15-9 Power Clean Front Rack Lunge Push Jerk Fitness: 95/65 RX: 115/75 RX+: 135/95 18 min Time cap DRIVE Every 6 minutes for 24 minutes 500/400 M Row … Read more

WOD In teams of 2 60 KB Swings 50 Power Snatch 40 Burpees 30 OHS 2 Rope Climbs 3 Rounds (One person works one person rests) Fitness 75/55 Performance 95/65 Open 95/65 DRIVE Every 90 seconds for 30 minutes (4 sets) 15 Burpees 20 Single Arm overhead walking lunges (10 each side) 20 Single Arm … Read more

OPEN GYM 12-6 at both locations NOON & 4:30 class only Strength Every 90 Seconds for 15 Minutes 1 Clean Lift Off + 1 Power Clean + 1 Hanging Clean + 1 Split Jerk WOD 15 Power Cleans 15 Push Jerks 150 Double Unders 15 Power Cleans 15 Push Jerks Fitness 115/75 Performance: 155/105 Open: … Read more