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


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