Monday 8.21.17

by Admin | August 20, 2017 | WODs and News | 0 Comment

Karen Walsh

 

"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

Compare to 2.7.17

News

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Sunday 8.20.17

by Admin | August 19, 2017 | WODs and News | 0 Comment

Elena

 

"Red Zone"
14 minute AMRAP
5 Push Jerks (115#/75#)
10 Burpees over the bar (lateral)
5 Front Squats (115#/75#)

News

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Saturday 8.19.17

by Admin | August 18, 2017 | WODs and News | 0 Comment

Rebekah

 

"Inside Drill"
17 minute AMRAP
200m Run (together)
3 Sandbag Cleans (110#/80#)(each)
4 Muscle ups or Burpee Pull ups (each)

News

There will be no CrossFit Endurance this Saturday (8/19). All other classes are on as usual.

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Friday 8.18.17

by Admin | August 17, 2017 | WODs and News | 0 Comment

Marie

 

"Goal Line"
40 / 25 cal Bike
40 Pull ups
40 Thrusters (75#/55#)
400m Run
40 KB SDHP (53#/35#)
40 Burpees

News

There will be no CrossFit Endurance this Saturday (8/19). All other classes are on as usual.

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Thursday 8.17.17

by Admin | August 16, 2017 | WODs and News | 0 Comment

Russell

 

Clean
10 x 2 
New set every minute

"Two Minute Drill"
500m Row
30 DB Snatches (50#/35#)
30 Box Jump Overs (24"/20")

News

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Wednesday 8.16.17

by Admin | August 15, 2017 | WODs and News | 0 Comment

Kristyn and Brent

 

"Seven on Seven"
3 Rounds
800m Run
10 Front Squats (155#/105#)
15 HSPU

News

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Tuesday 8.15.17

by Admin | August 14, 2017 | WODs and News | 0 Comment

Ashley Greenberg

 

"Hoot and Holler"
20 min AMRAP
10 Wall Balls (20#/14#)
15 KBS (53#/35#)
30 Double Unders

News

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Monday 8.14.17

by Admin | August 13, 2017 | WODs and News | 0 Comment

Muscle up practice

 

DT
5 Rounds
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push jerks (155#/105#)

Compare to 1.26.16

News

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Sunday 8.13.17

by Admin | August 12, 2017 | WODs and News | 0 Comment

Joey

 

"Christian"
15 min AMRAP
5 Burpees
10 Medball Cleans (20#/14#)
15 KBS (53#/35#)

News

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Saturday 8.12.17

by Admin | August 11, 2017 | WODs and News | 0 Comment


Today is the day - CrossFit Triathlon in support of the Lung Cancer Alliance

Suggested minimum donation - $20 at the door

CrossFit Triathlon
2k Row
1.5 mile bike
1 mile run

News

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Friday 8.11.17

by Admin | August 10, 2017 | WODs and News | 0 Comment

4:30pm class

Power Snatch
10 x 2
New set every minute

"Fikowski"
21-15-9
Power Snatch (95#/65#)
Box Jumps (24"/20")

News

SAVE THE DATE: 
This Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Thursday 8.10.17

by Admin | August 9, 2017 | WODs and News | 0 Comment

Kaleigh


"Toomey"
16 min AMRAP
10 Pull ups
25' Walking Lunge
10 DB Push Press (50#/35#)
25' Walking Lunge

News

Remider! Bring a friend day is this Thursday!!

SAVE THE DATE: 
This Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Wednesday 8.9.17

by Admin | August 8, 2017 | WODs and News | 0 Comment

Leslie


"Fraser 17"
5 rounds of:
In 2 min complete
8/6 Cal Bike (45 sec cap)
40 Double Unders
Max Wall Balls (20#/14#)
Rest 1 min between Rounds
Score is number of Wall Balls

News

Remider! Bring a friend day is THIS Thursday!

SAVE THE DATE: 
This Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Tuesday 8.8.17

by Admin | August 7, 2017 | WODs and News | 0 Comment

Matt J.


Strength
EMOM x 12 min
Odd - 5 Strict Press (from ground)
Even - Up to 10 / 8 Strict Pull ups

"Wasatch"
100 Burpees

News

SAVE THE DATE: 
This Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Monday 8.7.17

by Admin | August 6, 2017 | WODs and News | 0 Comment

Nick M.


"Coliseum"
5 Rounds
400m Run
5 Front Squats (155#/105#)
10 T2B

News

SAVE THE DATE: 
This Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Sunday 8.6.17

by Admin | August 5, 2017 | WODs and News | 0 Comment

Chris R.


"Garard"

12 min AMRAP
5 Thrusters (95#/65#)
20 Double Unders

News

The CrossFit Games wrap up today! Follow this link on how to watch the action: https://games.crossfit.com/article/how-watch-2017-games/games/2017

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Saturday 8.5.17

by Admin | August 4, 2017 | WODs and News | 0 Comment

Matt


"Koski"

20 min AMRAP - Optional Parter WOD
200m Run (together)
5 DB Hang Squat Cleans (50#/35#)(each)
10 DB Facing Burpees (each)

News

The CrossFit Games are this weekend! Follow this link on how to watch the action: https://games.crossfit.com/article/how-watch-2017-games/games/2017

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Friday 8.3.17

by Admin | August 3, 2017 | WODs and News | 0 Comment

Coach Travis Squats

 

"Fikowski"

8 Rounds
100m Run
8 T2B
8 Push Press (115#/75#)


News

The CrossFit Games are underway! Follow this link on how to watch the action: https://games.crossfit.com/article/how-watch-2017-games/games/2017

SAVE THE DATE: 


Thursday 8.3.17

by Admin | August 2, 2017 | WODs and News | 0 Comment

5:30am crew
 

3 Position Snatch
1 high hang snatch
1 hang snatch
1 snatch

"Vellner"
EMOM x 10
Odd - Up to 5/4 Muscle ups
Even - Up to 40 Double Unders

News

The CrossFit Games start tomorrow! Follow this link on how to watch the action: https://games.crossfit.com/article/how-watch-2017-games/games/2017

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Wednesday 8.2.17

by Admin | August 1, 2017 | WODs and News | 0 Comment

Sarah
 

"Greene"
4 Rounds of:
4 min AMRAP:
20 Walls Balls (20#/14#)
15 Box Jumps (20#/14#)
10 Power Cleans (95#/65#)
Rest 2 min between rounds
Restart where you finished previous round

News

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Tuesday 8.1.17

by Admin | July 31, 2017 | WODs and News | 0 Comment

Chris Buzby
 

"Holte"
5 Rounds
400m Run
10 Deadlifts (225#/155#)
15 Pull ups

News

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Monday 7.31.17

by Admin | July 30, 2017 | WODs and News | 0 Comment

Heather
 

"Fit FAn"
90 sec AMRAP of:
Rowing (cal)
Air Squats
25 yard runs
Push ups
Burpees
Rest 3:30 between Exercises

News

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Sunday 7.30.17

by Admin | July 29, 2017 | WODs and News | 0 Comment

Rick
 

"Odd Couple"
10 min AMRAP
5 Power Cleans (155#/105#)
5 Push Jerks (155#/105#)
50 Double Unders

News

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Saturday 7.29.17

by Admin | July 28, 2017 | WODs and News | 0 Comment

Ben H.
 

"Moving"
12 Rounds (Partner) or 6 Rounds (single)
10 Thrusters (95#/65#)
10 Burpees over the bar (lateral)
4 Muscle ups or Burpee Pull ups

News

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Friday 7.28.17

by Admin | July 27, 2017 | WODs and News | 0 Comment

5:30 am class
 

"Footloose"
14 min AMRAP
10 T2B
10 Box Jumps (30"/24")
2 Squat Snatch (155#/105#)

News

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Thursday 7.27.17

by Admin | July 26, 2017 | WODs and News | 0 Comment

Teresa and Bodhi
 

"Karate Kid"
3 Rounds
1 min of:
DB Hang Squat Cleans (50#/35#)
Burpees
Bike (cal)
Rest 2 min between Rounds

News

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Wednesday 7.26.17

by Admin | July 25, 2017 | WODs and News | 0 Comment

Justina
 

"Toy Story"
10 rounds
100m Run
5 Deadlifts 225#/155#
5 C2B Pull ups

News

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance.
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Tuesday 7.25.17

by Admin | July 24, 2017 | WODs and News | 0 Comment

Abbie
 

"Money Pit"
EMOM x 16
16 minutes
Odd - 2 Squat Cleans
Even - 5 Strict HSPU

Conditioning
500 m Row

News

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. More details to come.

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Monday 7.24.17

by Admin | July 23, 2017 | WODs and News | 0 Comment

Sandy
 

"Cloud Computing"
25 min AMRAP
25 Wall Balls
20 Box Step ups (24"/20")
15 Dumbbell Snatches (50#/35#)

Compare scores to 5.23.17

News

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. More details to come.

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Sunday 7.23.17

by Admin | July 22, 2017 | WODs and News | 0 Comment

Josh Weaver
 

"Cane Corso"
5 Rounds
200m Run
10 Power Snatches (115#/75#)
10 Burpees over the Bar (lateral)

News

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. More details to come.

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE