Sunday, September 7, 2014 Competitor Part A – Every 30sec for 16min PC and jerk 245/175 Part B – Front Squat 4×2 at 85% Part C – Weighted dip. 4×4 Heavy Part D – Strict HSPU 6-8×10 males 6-8 x6 females
Thursday, August 21, 2014 CrossFit Make Up a Missed WOD OR Part 1 – WOD: Partner Teams 100 Box Jump Overs (24/20) 200 Alt Plate Push Ups 100 Deadlifts (185/135) Scaled – step overs, knee push ups, 135/95 Competitor – 30/24, 225/155 CardioFit (12:15pm @ CFHE) 500m Row 50 Barbell Thrusters 1 mile Run Specialty (5pm @ CFHE. 6:30pm @ CFOM & CF695) Rope Climbs Competitor (7:30pm @ CFHE & CFOM) Part A – Push press 3×2 @ 80%, 4×2 @ 70%, 5×2 @ 60% Part B – Pendlay row 6×3 Part C – 6rds Every 3 min 10 Front Rack Lunge (115/75) 10 KB Swings (32/24) 5 S-2-O (145/105)
Monday 8/4 CrossFit Part 1 – Hero WOD: JT (10min cap) 21-15-9 HSPU Ring Dips Push Ups Scaled – 7-5-3 Wall Walks, Box or GHD dips Competitor – MU into Ring Dips Part 2 – Strength / Skill: 8min EMOM 5 Deadlifts (225/155) 100m Sprint Scaled – 185/95 Competitor – 275/185 CardioFit (12:15pm & 5pm @ CFHE) 3rds 500m Row 10 Burpees 20 Box Jumps or Step Ups 30 Sit Ups *20min cap Today’s Programming: Hero WOD “JT” – In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in July 2005. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” – Erin Taylor Strength/Skill – This 8min EMOM will leave you very little time for rest. Choose your Deadlift weight wisely because they need to be unbroken fatigue. Your 100m sprint should be an 85-95% effort each time. CardioFit – Today is the official start of our new class type! If you like non-stop, fast-paced CrossFit style workouts without the heavy weightlifting than CardioFit is the class for you! This is a high energy class that uses constantly varied body weight movements to burn fat, boost speed, and increase your power! It is perfect for the beginner athlete looking to shed body fat or the serious athlete looking to improve overall cardiovascular performance.
What a week for PRs!! (July 14-20, 2014) Congratulations to our members who put in all of the work and effort to get something done that they’ve never done before. Shawn: Clean 205#, Jerk 200#, Deadlift 415# Emily J: Push Jerk 135# Chelsea L: Power Clean 1RepMax 165# Paul G: Power Clean 195#, Push Jerk 185# Milly B: Power Clean 1RM 160# Bill G: Power Clean 215# Renee S: Ring Muscle Ups Casey B: Push Jerk 275# Katie G: Split Jerk 110# Sarah L: Handstand Push Ups in a WOD Helene J: Power Clean 115#, Hang Clean 115#, KB Snatch with 16kg in WOD, Push Jerk 125# Tyler P: 30 Handstand Push Ups Brian S: Clean 205# TJ L: Snatch 155#, Clean 225# Mike Schill: Push Jerk 245# Kenny L: Clean 155#, Push Jerk 145# Jill: Clean 135#, Snatch 105#, Push Jerk 145#, Deadlift 275# Twan: First Rx Workout Justin B: Hang Squat Snatch 220#, Split Jerk 285# Melina E: Squat Clean 115# Jeff C: 10 Unbroken Ring Muscle Ups Kala F: 16kg KB Snatch in a WOD Shannon S: Clean 125#, Jerk 140# Jerry Y: Snatch 165# Richard C: Power Clean 190# Jess P: Squat Clean 130# Luis: Squat Clean 165# Panda: Clean 125# Phil K: Power Clean 235# Kirsten: Clean 115# Divna: Power Clean 95# Tony J: Push Jerk 175# Carrie: Clean 135#, Split Jerk 155# Dan: Power Clean 205#, Squat Clean 195# Emily S: Snatch 80#
CFHE CLOSED THIS WEEKEND! CrossFit Harbor East will be hosting the CrossFit Movement & Mobility Certification this Saturday and Sunday from 9am – 5pm. Please make use of your other two great locations – CrossFit 695 and CrossFit Owings Mills!
Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!