Thur. Dec. 31, 2009

Published in December 31st, 2009

Thanks to all our members for a great year at CrossFit Baltimore! Be safe out there tonight!!
Strength:
Deadlift 85% 5×2
WOD:
Deadlift 1-1-1-1-1-1-1

Wed. Dec. 30, 2009

Published in December 30th, 2009

Posted by ssimpson in News and Updates

No Comments

Strength:
Clean and Jerk 75% 3×3
WOD: “Nicole”
AMRAP 20 minutes of:
Run 400m
Max rep pull-ups
Post number pull-ups for each round

Tues. Dec. 29, 2009

Published in December 29th, 2009

Posted by ssimpson in News and Updates

No Comments

Holiday Schedule:
Thur. Dec. 31 7AM class only
Fri. Jan. 1 10AM class
Strength:
Bench Press - Test for max
WOD: AMRAP 20 minutes of:
1 Rope Climb
3 Overhead Squats 95/65lb
5 Handstand Push-ups

Mon. Dec. 28, 2009

Published in December 28th, 2009

Posted by ssimpson in News and Updates

No Comments

Holiday Schedule:
Thur. Dec. 31 7AM class only
Fri. Jan. 1 10AM class
Strength:
Rest Day
WOD: Run 10k

Sun. Dec. 27, 2009

Published in December 27th, 2009

Posted by ssimpson in News and Updates

No Comments

Strength:

Front Squat 85% 5×2
WOD:
Continuous Clean and Jerk where you do one the first minute, two the second minute, etc.. Continue until you can no longer complete the number of reps in that minute.

Sat. Dec. 26, 2009

Published in December 26th, 2009

Posted by ssimpson in News and Updates

No Comments

Strength:
Push Press 75% 3×3
WOD: “Cindy”
AMRAP 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Fri. Dec. 25, 2009

Published in December 25th, 2009

Posted by ssimpson in News and Updates

No Comments

Merry Christmas! Did you send your CrossFit holiday cards this year?

We are closed today, but will resume regularly scheduled classes over the weekend.

Thur. Dec. 24, 2009

Published in December 24th, 2009

Posted by ssimpson in News and Updates

No Comments

Holiday Schedule:
Thur. Dec. 24th - 7AM class only, we close at 4PM
Fri. Dec. 25th - No Classes
Thur. Dec. 31st - 7AM class only, we close at 4PM
Fri. Jan. 1st - 10AM Class
Strength:
Shoulder Press 75% 3×3
WOD: “DT”
5 Rds for time of:
12 Deadlifts 155/105lb
9 Hang Power Cleans 155/105lb
6 Push Jerks 155/105lb

Wed. Dec. 23, 2009

Published in December 23rd, 2009

Posted by ssimpson in News and Updates

No Comments

Holiday Schedule:
Thur. Dec. 24th - 7AM class only, we close at 4PM
Fri. Dec. 25th - No Classes
Thur. Dec. 31st - 7AM class only, we close at 4PM
Fri. Jan. 1st - 10AM Class
Strength: Rest Day
WOD: AMRAP 20 minutes of:
10 Wall Ball 20/14lb
10 GHD Sit-ups
10 Back Extensions

Tues. Dec. 22, 2009

Published in December 22nd, 2009

Posted by ssimpson in News and Updates

No Comments

Holiday Schedule:
Thur. Dec. 24th - 7AM class only, we close at 4PM
Fri. Dec. 25th - No Classes
Thur. Dec. 31st - 7AM class only, we close at 4PM
Fri. Jan. 1st - 10AM Class
WOD: “Lynne”
5 Rds for max reps of
Bodyweight Bench Press
Pull-ups

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