Tuesday 7.17.18

by Admin | July 16, 2018 | WODs and News | 0 Comment

 Nick Hollander

 

Clean
1 rep every 30 seconds for 10 minutes

"Eraser"
EMOM x 10
Odd- up to 3 Wall Climbs or 40" HS Walk
Even - up to 30 seconds hanging L-sit hold

News

The 800 gram challenge is underway! Read more about the challenge here. 

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Olympic Lifting Seminar - Clean and Jerk 8/4, Snatch 8/11 from 10:30-12:30 both dates.  More info to come.

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Monday 7.16.18

by Admin | July 15, 2018 | WODs and News | 0 Comment

 5:30am crew

 

"Emmitt"
3 Rounds
4 min AMRAP
21 Wall Balls (20#/14#)
15 T2B
9 Deadlifts (225#/155#)
Rest 4 min between Rounds

Goal - Try to match your score each round
Score is worst round

News

The 800 gram challenge starts today! Read more about the challenge here. 

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Olympic Lifting Seminar - Clean and Jerk 8/4, Snatch 8/11 from 10:30-12:30 both dates.  More info to come.

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Sunday 7.15.18

by Admin | July 14, 2018 | WODs and News | 0 Comment

 Bill

 

"Somewhere on a Beach"
5 Rounds
15 Power Cleans (95#/65#)
15 Box Jumps
15 KBS (53#/35#)

News

Take the 800 gram challenge with us! This will start next Monday, 7/16 and consist of eating 800 grams of fruits and vegetables per day. Read more about the challenge here. Brief info session/Q&A this Sunday, 7/15 at 8am!

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Olympic Lifting Seminar - Clean and Jerk 8/4, Snatch 8/11 from 10:30-12:30 both dates.  More info to come

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Saturday 7.14.18

by Admin | July 13, 2018 | WODs and News | 0 Comment

Tim

 

"Stone Roll"
20 min Partner WOD - Partner WOD
200m Run (Together)
5 Sandbag Cleans (115#/75#) (each)
3 Muscle ups or Bupee Pull ups (each)

News

Take the 800 gram challenge with us! This will start next Monday, 7/16 and consist of eating 800 grams of fruits and vegetables per day. Read more about the challenge here. Brief info session/Q&A this Sunday, 7/15 at 8am!

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Olympic Lifting Seminar - Clean and Jerk 8/4, Snatch 8/11 from 10:30-12:30 both dates.  More info to come

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Friday 7.13.18

by Admin | July 12, 2018 | WODs and News | 0 Comment

Patty Anne

 

"All Summer Long"
3 Rounds
5 Squat Cleans (185#/125#)
20 HSPU
800m Run

News

Take the 800 gram challenge with us! This will start next Monday, 7/16 and consist of eating 800 grams of fruits and vegetables per day. Read more about the challenge here. Brief info session/Q&A this Sunday, 7/15 at 8am!

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Thursday 7.12.18

by Admin | July 11, 2018 | WODs and News | 0 Comment

Ashley G.

 

"Water"
12 min AMRAP
12 Box Jumps (24"/20")
12 Push Press (95#/65#)
12 Abmat Sit ups

News

Take the 800 gram challenge with us! This will start next Monday, 7/16 and consist of eating 800 grams of fruits and vegetables per day. Read more about the challenge here.

Bring a friend day is Today!

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Wednesday 7.11.18

by Admin | July 10, 2018 | WODs and News | 0 Comment

Brian S.

 

"Beachin'"
5 Rounds
20 Wall Balls (20#/14#)
20 Pull ups
40 Double Unders

News

Take the 800 gram challenge with us! This will start next Monday, 7/16 and consist of eating 800 grams of fruits and vegetables per day. Read more about the challenge here.

Bring a friend day is Thursday, 7/12!

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Tuesday 7.10.18

by Admin | July 9, 2018 | WODs and News | 0 Comment

Matt D.

 

Front Squats
5-5-3-3-3+

18POINTZERO
DB Snatches (50/35#)
Burpees over the DB (Lateral)

Compare to 1.23.18

News

Bring a friend day is Thursday, 7/12!

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Monday 7.9.18

by Admin | July 8, 2018 | WODs and News | 0 Comment

Al W.

"McNugget"
10 Rounds
1 minute of
Bike
Burpees
Row
Note - Score is the least number of each movement added together

Compare to 12.8.17

News

Bring a friend day is Thursday, 7/12!

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Sunday 7.8.18

by Admin | July 7, 2018 | WODs and News | 0 Comment

Coach Stan

 TABATA Something Else
TABATA Interval of the following:
Pull ups
Push ups
Abmat Sit up
Squats
*TABATA interval is 8 rounds of :20 on and :10 off
**TABATA score is the least number of reps performed in any of the eight intervals.

News

Bring a friend day is next Thursday, 7/12!

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Saturday 7.7.18

by Admin | July 6, 2018 | WODs and News | 0 Comment

Mike Newman

 

"Amber Waves"
17 min AMRAP - Partner WOD
100m Run (each)
6 Thrusters(115#/75#)(each)
3 Bar Muscle ups or Burpee Pull ups (Each)

News

Bring a friend day is next Thursday, 7/12!

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Friday 7.6.18

by Admin | July 5, 2018 | WODs and News | 0 Comment

Josh Nicoll

 

"Yankee Doodle"
6 Rounds
200m Run
7 Clean and Jerks (115#/75#)
7 Burpee Box Jumps

News

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Thursday 7.5.18

by Admin | July 4, 2018 | WODs and News | 0 Comment

Steve 

 

Snatch
3-3-2-2-1-1-1
12 minutes to complete

"Land of the Free"
5 min AMRAP
10 DB Snatches (50#/35#)
10 T2B

News

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Guy Night - Barbells and Bourbon was a huge sucess!!  Thanks to all whole who came out.  Ladies you are up next!  Stay tuned!!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Wednesday 7.4.18

by Admin | July 3, 2018 | WODs and News | 0 Comment

Coach Will

 

"Franklin"
3 Rounds
22 KBS (53#/35#)
22 Box Jumps (24"/20")
400m Run
22 Burpees
22 Wall Balls (20#/14#)

Rx+
Whitten
For Time, Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

News

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

July 4th Schedule
7.4.18 - Classes at 8:30am and 9:30am
7.5.18 - Normal Schedule

Guy Night - Barbells and Bourbon was a huge sucess!!  Thanks to all whole who came out.  Ladies you are up next!  Stay tuned!!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Tuesday 7.3.18

by Admin | July 2, 2018 | WODs and News | 0 Comment

Michael G.

 

"Sea to Shining Sea"
4 Rounds
15 HSPU
5 Front Squats (185#/125#)
200m Row
Rest 2 min between rounds

News

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

July 4th Schedule
7.3.18 - No 6:30pm Class
7.4.18 - Classes at 8:30am and 9:30am
7.5.18 - Normal Schedule

Guy Night - Barbells and Bourbon was a huge sucess!!  Thanks to all whole who came out.  Ladies you are up next!  Stay tuned!!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Monday 7.2.18

by Admin | July 1, 2018 | WODs and News | 0 Comment

Lily

 

"Stars and Stripes"
16 min Amrap
10 Push Jerks (95#/65#)
10 Pull ups
30 Double Unders

News

July 4th Schedule
7.3.18 - No 6:30pm Class
7.4.18 - Classes at 8:30am and 9:30am
7.5.18 - Normal Schedule

Guy Night - Barbells and Bourbon was a huge sucess!!  Thanks to all whole who came out.  Ladies you are up next!  Stay tuned!!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Sunday 7.1.18

by Admin | June 30, 2018 | WODs and News | 0 Comment

Barbells and Bourbon Night

 

"Fit Fan"
90 sec AMRAP of:
Rowing (cal)
Air Squats
25 yard runs
Push ups
Burpees
Rest 3:30 between Movements
Compare to 8.31.17

News

July 4th Schedule
7.3.18 - No 6:30pm Class
7.4.18 - Classes at 8:30am and 9:30am
7.5.18 - Normal Schedule

Guy Night - Barbells and Bourbon was a huge sucess!!  Thanks to all whole who came out.  Ladies you are up next!  Stay tuned!!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Saturday 6.30.18

by Admin | June 29, 2018 | WODs and News | 0 Comment

Julie

 

"Pointers"
Buy in - 800m Run (together)
Then 5 Rounds
5 Snatches (each)(135#/95#)
10 Pull ups (each)
15 Wall Balls (20#/14#)(each)
Then
Cash out - 800m Run (together)

News

July 4th Schedule
Classes at 8:30am and 9:30am on 7/4
No 6:30pm class on 7/3

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Friday 6.29.18

by Admin | June 28, 2018 | WODs and News | 0 Comment

Coach Will

 

"Bulldog"
17 min AMRAP
5/4 Cal Bike
10 Burpees
10 Squats
100m Run

News

July 4th Schedule
Classes at 8:30am and 9:30am on 7/4

Guy Night - Barbells and Bourbon - this Friday, 6.29.18 from 6 - 8pm.  $10 if you want BBQ.  Sign up at front desk or email stan@outsiderscrossfit.com

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Thursday 6.28.18

by Admin | June 27, 2018 | WODs and News | 0 Comment

Larry

 

"Golden Retrievers"
12 min AMRAP
5 Deadlifts (255/175#)
10 T2B
10 Box Jumps (24"/20")

News

July 4th Schedule
No 6:30pm on Tuesday July 3rd
Classes at 8:30am and 9:30am on 7/4

Guy Night - Barbells and Bourbon - this Friday, 6.29.18 from 6 - 8pm.  $10 if you want BBQ.  Sign up at front desk or email stan@outsiderscrossfit.com

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Wednesday 6.27.18

by Admin | June 26, 2018 | WODs and News | 0 Comment

Joyce

 

Clean/Jerk Complex
Clean
Hang Clean
Push Jerk
Split Jerk
Complete all 4 reps without dropping

"German Shepard"
EMOM x 10
Odd - Up to 10 Strict HSPU
Even - Up to 30 sec Hollow Rocks

News

July 4th Schedule
Classes at 8:30am and 9:30am on 7/4

Guy Night - Barbells and Bourbon - this Friday, 6.29.18 from 6 - 8pm.  $10 if you want BBQ.  Sign up at front desk or email stan@outsiderscrossfit.com

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Tuesday 6.26.18

by Admin | June 25, 2018 | WODs and News | 0 Comment

Jack and Coach Stan

 

"Labrador"
4 Rounds
200m Run
8 DB Thrusters (50#/35#)
8 C2B
Rest 3 min

News

Guy Night - Barbells and Bourbon - this Friday, 6.29.18 from 6 - 8pm.  $10 if you want BBQ.  Sign up at front desk or email stan@outsiderscrossfit.com

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Monday 6.25.18

by Admin | June 24, 2018 | WODs and News | 0 Comment

Ash

 

Open 15.3
14 min AMRAP
7 Muscle ups
50 Walls Balls (20#/14#)
100 Double Unders

News

Guy Night - Barbells and Bourbon - 6.29.18 from 6 - 8pm.  $10 if you want BBQ.  Sign up at front desk or email stan@outsiderscrossfit.com

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Sunday 6.24.18

by Admin | June 23, 2018 | WODs and News | 0 Comment

Ron

 

"Snow Cone"
5 rounds
30 Double Unders
15 Clean & Jerks (95#/65#)
10 T2B

News

Guy Night - Barbells and Bourbon - 6.29.18 from 6 - 8pm.  $10 if you want BBQ.  Sign up at front desk or email stan@outsiderscrossfit.com

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Saturday 6.23.18

by Admin | June 22, 2018 | WODs and News | 0 Comment

Amy

 

"Sleep Over"
15 min AMRAP - Partner WOD
200m Run (together)
10 Deadlifts (225/155#)(Partner 1)
4 MU or bupree Pull ups (Partner 1)
10 Deadlifts (225/155#)(Partner 2)
4 MU or bupree Pull ups (Partner 2)

News

Guy Night - Barbells and Bourbon - 6.29.18 from 6 - 8pm.  $10 if you want BBQ.  Sign up at front desk or email stan@outsiderscrossfit.com

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Friday 6.22.18

by Admin | June 21, 2018 | WODs and News | 0 Comment

Steve

 

"Amusement Park"
4 Rounds
400m Run
7 Snatch (115#/75#)
14 Pistol Squat

News

Some fun summer events are in the works. Stay tuned!


Thursday 6.21.18

by Admin | June 20, 2018 | WODs and News | 0 Comment

Albert

 

Strength
Bench Press
5-5-3-3-3+

"Summer Camp"
12 DB Thrusters (50#/35#)
60 Pull ups
12 DB Thrusters (50#/35#)

News

Some fun summer events are in the works. Stay tuned!


Wednesday 6.20.18

by Admin | June 19, 2018 | WODs and News | 0 Comment

Justina

 

"Pool Day"
25 min AMRAP
10 Wall Balls (20#/14#)
15 KB SDHP (53#/35#)
20 Box Step ups (24"/20")

News

Some fun summer events are in the works. Stay tuned!


Tuesday 6.19.18

by Admin | June 18, 2018 | WODs and News | 0 Comment

Chris R.

 

Back Squats
5-5-3-3-3+

"Sleep in"
EMOM x 10
Odd - 3 Wall Climbs or 20" HS Walk
Even - up to 30 sec Hollow Rock

News

Some fun summer events are in the works. Stay tuned!