Monday 9.11.17

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

Karen

 

"Lutz"
20 min AMRAP
5/4 cal Bike
10 Clean and Jerks (95#/65#)
20 Box Step ups

News

Starting Monday, 9/11 we will be having an additional open gym Mon-Thur from 3:30-4:30pm and Friday from 4-5pm.

Fall Nutrition Challenge coming soon
Monday, October 23rd- Sunday, November 19th

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Sunday 9.10.17

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

Carson

 

"Orioles World Champs"
12 min AMRAP
20 DB Snatches (50#/35#)
10 Burpee Box Jump Overs (24"/20")

News

We will be hosting Open Gym THIS Sunday from 8-9am. This will be a great time to come in and practice WODs for the Charm City Throwdown with your partner.

Fall Nutrition Challenge coming soon
Monday, October 23rd- Sunday, November 19th

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Saturday 9.9.17

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

Coach Joshua

 

"Risky Business"
18 min AMRAP - Optional Partner WOD
100m Run (together)
5 DB Clusters (50#/35#)(each)
2 Muscle ups (each)

News

We will be hosting Open Gym THIS Sunday from 8-9am. This will be a great time to come in and practice WODs for the Charm City Throwdown with your partner.

Fall Nutrition Challenge coming soon
Monday, October 23rd- Sunday, November 19th

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Friday 9.8.17

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

Kate

 

"Billie Jean"
15 min AMRAP
4 Strict HSPU
5 Deadlifts (225#/155#)
10 Box Jumps (24"/20")

News

We will be hosting Open Gym THIS Sunday from 8-9am. This will be a great time to come in and practice WODs for the Charm City Throwdown with your partner.

Fall Nutrition Challenge coming soon
Monday, October 23rd- Sunday, November 19th

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Thursday 9.7.17

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

Kaleigh

 

"Microsoft Word"
4 Rounds
20 Wall Balls (20#/14#)
10 Power Clean (115#/75#)
400m Run
Rest 2 min between rounds

News

Fall Nutrition Challenge coming soon
Monday, October 23rd- Sunday, November 19th

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Wednesday 9.6.17

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

Pat

 

Strength
8 Rounds
Snatch/Hang Snatch
New round every minute

"The Breakfast Club"
21-15-9
Power Snatches (95#/65#)
T2B

News

Labor Day Schedule - 8am and 9am classes

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Tuesday 9.5.17

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

Sunday Crew

 

"McNugget"
10 Rounds
1 min of
Bike (cal)
Burpees
Row (cal)
Note - Score is least number of each movement added together

News

Labor Day Schedule - 8am and 9am classes

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Monday 9.4.17

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

Devon and Jordan

 

"34 is so much more"
34 Box Jumps (24"/20")
34 Push ups
34 Hang Power Cleans (95#/65#)
34 Squats
34 Push Presses (95#/65#)
34 Wall Balls (20#/14#)
34 Burpees
34 Double unders
34 Cal Row

News

Labor Day Schedule - 8am and 9am classes

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Sunday 9.3.17

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

Caroline

 

"Zipper"
12 min AMRAP
3 Squat Clean (155#/105#)
10 Pull ups
200m Run

News

Labor Day Schedule - 8am and 9am classes

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Saturday 9.2.17

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

Tracey

 

"Funnel Cake"
 
20 minute AMRAP
Partner WOD
5 Calorie Row or Bike each
10 Snatches (95#/65#) each
15 Burpees each

News

Labor Day Schedule - 8am and 9am classes

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Friday 9.1.17

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

Dan

 

"Deep Fried Everything"
5 Rounds
12/10 cal Row
10 Push ups
15 Pull ups
20 Air Squats
Rest 1 minute between rounds

News

Labor Day Schedule - 8am and 9am classes

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Thursday 8.31.17

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

Justina

 

CrossFit Games Open 15.3
14 minute AMRAP
7 Muscle ups
50 Wall Balls (20#/14#)
100 Double Unders

Scale muscle ups with burpee pull ups

Compare to 2.5.17

News

Labor Day Schedule - 8am and 9am classes

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Wednesday 8.30.17

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

Gerry

 

Clean
10 x 1
New rep every minute

"Ferris Wheel"
EMOM x 12
Odd - 3 Power Cleans
Even - up to 10 / 8 Strict HSPU

News

Labor Day Schedule - 8am and 9am classes

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Tuesday 8.29.17

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

Julius

 

"Ring Toss"
3 Rounds
800m Run
15 Push Jerks (115#/75#)
15 Burpee Box Jump Overs (24"/20")

News

Labor Day Schedule - 8am and 9am classes

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Monday 8.28.17

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

Jim T.

 

"Cotton Candy"
12 min AMRAP
3 Deadlifts (225#/155#)
3 Wall Balls (20#/14#)
3 T2B
* Add 3 reps each movement each round

News

Labor Day Schedule - 8am and 9am classes

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Sunday 8.27.17

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

12:30pm class

 

"Satellite"
10 min AMRAP
5 Clean and Jerks (115#/75#)
30 Double Unders

News

Labor Day Schedule - 8am and 9am classes

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Saturday 8.26.17

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

Shelton

 

"Asteroid"
20 min AMRAP - Partner WOD
100m Run (together)
5 Sandbag Cleans (each)
10 Burpee Box Jump Overs (24"/20")(each)

News

Labor Day Schedule - 8am and 9am classes

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Friday 8.25.17

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

Joann

 

"Meteor Shower"
4 Rounds
1 min of:
DB Snatch (50#/35#)
Burpees
Bike
Rest 1 min Between Rounds

News

Labor Day Schedule - 8am and 9am classes

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Thursday 8.24.17

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

Chris W.

 

"Shooting Star"
500m Row
8 Squat Cleans (185#/125#)
16 Box Jumps (24"/20")
24 C2B
16 Box Jumps (24"/20")
8 Squat Cleans (185#/125#)
500m Row

News

Labor Day Schedule - 8am and 9am classes

Charm City Throwdown - Saturday September 16th. Come out to support your fellow Outsiders! Spectator fee is $10 at the door.


Wednesday 8.23.17

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

Dave O.

 

"Comet"
20 min AMRAP
100m Run
4 OHS (95#/65#)
8 Push ups

News

Charm City Throwdown - Saturday September 16th! Come out to support your fellow Outsiders!


Tuesday 8.22.17

by Admin | August 21, 2017 | WODs and News | 0 Comment

Chris R.

 

Snatch/Hang Snatch
8 Rounds
New round every minute

"Eclipse"
40 / 25 Cal Bike
10 / 8 Muscle ups or Burpee Pull ups

News

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


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