Wednesday 1.23.19

Teresa, Becky and Brittany

Back Squat
5x5
12 minutes to complete

"South Beach"
500 m Row
50 Abmat Sit ups
30 DB Squats (50#/35#)

News

CrossFit Striking Clinic with Coach Chris
Saturday, Feb. 16th 11am-1pm
This class is for adults only and will be limited to 40 participants - sign up sheet is at the front desk!

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

Tuesday 1.22.19

Ben M.

"Bayfront"
5 Rounds
4 Power Cleans (185#/125#)
12 HSPU
40 Double Unders

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

Monday 1.21.19

Kaleigh

"Gosling"
3 sets
Set 1 - 3 min AMRAP
set 2 - 5 min AMRAP
set 3 - 8 min AMRAP
AMRAP of the Following:
25 Wall Balls (20#/14)
25 T2B
25 KB SDHP (53#/35#)
25 Box Jumps (24"/20")
25 DB Snatches
25 Burpees

Restart from Beginning
Rest 2 min between sets
Score is total reps

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

Sunday 1.20.19

Erinn

"Cyclone"
8 Rounds
5 Deadlifts (225#/155#)
8 Pull ups
20 Double Unders

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

Saturday 1.19.19

Michael Grant

"Jazz"
15 min AMRAP - Partner WOD
10 Cal Row or Bike (each)
10 Burpees (together)
10 DB Box Step (50#/35#)(each)
10 Burpees (together)

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

Friday 1.18.19

Mel

"Viper"
3 Rounds
50 Double Unders
40 Wall Balls (20#/14#)
15 C2B

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

Thursday 1.17.19

Jay and Lance

"Ice"
4 Rounds
1 min of:
Bike
DB Box Step ups (50#/35#)(2DBs)
KBS (50#/35#)
Rest

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

Wednesday 1.16.19

Matt Shrout

Clean/Hang Clean
8 rounds 
12 minutes to complete

"Havoc"
5 min AMRAP
25 Squats
10 T2B

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

Tuesday 1.15.19

Mike Newman

Open 13.2
10 min AMRAP
5 Push Jerks (115#/75#)
10 Deadlifts (115#/75#)
15 Box Jumps (24"/20")

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

Monday 1.14.19

Bruce and Piper

"Zap"
3 Rounds
200m Row
25 Burpees over the bar (lateral)
25 Power Snatches (75#/55#)

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here