Sunday 6.11.17

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

Ben Epstein

"Pool Party"

4 Rounds
3 min AMRAP
10 Push Press (95#/65#)
10 Medball Cleans (20#/14#)
10 Abmat Sit ups
Rest 1 min Between Rounds
Pick up where you left off

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Saturday 6.10.17

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

Karen Walsh

 

"Deck Party"
20 min AMRAP - Optional Partner WOD
100m Run (each)
5 DB Hang Squat Cleans (each)(50#/35#)
3 Muscle ups or Burpee Pull ups (each)

News

No CrossFit Endurance class this Saturday 6/10. 8:30am and 9:30am classes as well as mobility class are on as usual. 

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Friday 6.9.17

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

Don with the thumbs up as he starts Murph

 

Filthy Fifty
50 Box jumps (24"/20")
50 Jumping pull-ups
50 KBS (35#/35#)
Walking Lunge 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Good Mornings (45#/35#)
50 Wall ball shots (20#/14#)
50 Burpees
50 Double unders

News

No CrossFit Endurance class this Saturday 6/10. 8:30am and 9:30am classes as well as mobility class are on as usual. 

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Thursday 6.8.17

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

Chris Bowen

 

"Long Days"
15 minute AMRAP
100m run
10 KBS (53#/35#)
10 Goblet Squats (53#/35#)

News

Bring a friend day is tomorrow (Thursday 6/8)!!

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Wednesday 6.7.17

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

Ben and Elena

 

Snatch/Hang Snatch
8 rounds
New round every minute

"O's Game"
"O's Game"
EMOM x 12
Odd - 3 Power Snatches
Even - Up to 50 Double Unders

News
Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Tuesday 6.6.17

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

Jim and Mikey Timmerman

 

"Pool Day"
5 Rounds
200m Run
7 Squat Cleans (135#/95#)
7 Bar Facing Burpees
Rest 2 min between rounds

News
Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Monday 6.5.17

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

Ed

 

"Cookout"
20 min AMRAP
5 Push Jerks (115#/75#)
10 Box Jumps (24"/20")
15 Pull ups

News
Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Sunday 6.4.17

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

Shannon

 

"Vampire"
15 min AMRAP
100m Run
5 Thrusters (115#/75#)
3 Muscle ups*
*scale with Burpee Pull ups

Compare to 10.30.16

News
Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Saturday 6.3.17

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

Justina

 

"McGinnis"
Partner WOD
8 100m Run (Alternate)
Then: 7 Rounds
15 KBS (53#/35#)*
15 Power Cleans (95#/65#)*
15 Box Jumps (24"/20")*
*Switch Partners every movement
Then
8 100m Run (Alternate)

News
Running Specialty Program with Coach Joshua
Starts today!!!

Car Wash Saturday June 3rd (today)
Come WOD and get your car washed while you workout
Proceeds go to support local missions trip of members and their families

Friday 6.2.17

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

Chris and Colette

 

"Outsiders Monti"
5 Rounds
1 min:
Bike
Burpee Broad Jumps
Wall Balls
Rest

News
Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up

Car Wash Saturday June 3rd
Come WOD and get your car washed while you workout
Proceeds go to support local missions trip of members and their families