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CrossFit Harbor East posted on Facebook

Friday, February 13, 2015

CrossFit
Strength/ Skill:
“Gladiator Cycle” Week 5
Deadlift – 3×5 @ 60% of 1RM
Bench Press – 3×5 @ 60% of 1RM

WOD:
4rds
10 Deadlifts (275/185)
10 T-2-B

Scaled – 185/135, k-2-e
Competitor – 315/205

CrossFit Harbor East posted on Facebook

Monday, January 26, 2015

Strength:
“Gladiator Cycle” Week 3
Front Squat – 3×5 at 85%
Hang Clean – 5×1 at 85%

WOD:
2014 CrossFit Open Week 3
8min AMRAP
10 Deadlifts (135/95)
15 Box Jumps (24/20)
15 Deadlifts (185/135)
15 Box Jumps (24/20)
20 Deadlifts (225/155)
15 Box Jumps (24/20)
25 Deadlifts (275/185)
15 Box Jumps (24/20)
30 Deadlifts (315/205)
15 Box Jumps (24/20)
35 Deadlifts (365/225)
15 Box Jumps (24/20)

*Rx and scaled – Box Jump or Step Up is “ok”.

CrossFit Harbor East shared a link on Facebook

MARK YOUR CALENDARS! We are thrilled to host “The Ability WOD” on Saturday, February 21st! This event focuses on opening up the CrossFit Community to persons with disabilities. It is open to anyone, $20 to participate and being held at CrossFit Harbor East. See the website for further details! Www.abilitywod.org “Our goal with the Ability WOD is to raise the nation’s awareness and understanding for those with disabilities, and to promote physical activity and everything that comes along with it – self-esteem, camaraderie, and purpose. That takes both funding and individuals willing to go the extra mile for a worthy population. We hope you will join us in making that goal a reality by taking part in our event and adopting this mission as your own.”

CrossFit Harbor East posted on Facebook

Thursday, January 8, 2015 ***BRING A FRIEND FOR FREE TODAY*** CrossFit Make Up a Missed WOD Or PARTNER WOD: Relay style. Each partner completes 4rds of; 10 KB Swings (24/16) 15 Ab mat Sit Ups 20 Barbell Thrusters 12 OH Plate Lunges (45/25) Scaled – 16/12, Air Squats, 25/10 Competitor – 32/24 Competitor Part A. – Squat Week 5, Day 1 Part B. – Rear neck spilt jerk. Singles, working up in loads. 5-7 sets Part C. – 7rds Row (250/230) Rest 2 min

CrossFit Harbor East posted on Facebook

Tuesday, December 9, 2014 CrossFit Strength/ Skill: Wendler Push Press Cycle Week 2 Warm Up 3 reps at 80% of 1RM 3 reps at 85% of 1RM 3 reps at 90% of 1RM WOD: 16min AMRAP 10 Push Up 10 Wallballs (20/14) 5 T-2-B *Ever 3 minutes, 4 Front Squats (135/95) Scaled – 14/10, k-2-e, 95/65 Competitor – 185/135 CardioFit 16min AMRAP 10 Push Up 10 Wallballs 5 Toes-2-Bar *Ever 3 minutes, 4 Burpees Competitor Part A – Snatch deadlift, pause below the knee, above the knee, hi hang. The full snatch. Part B – SRDL x2 + snatch deadlift x1 Part C – 3rds 8 unbroken hang snatches Rest 90sec

CrossFit Harbor East posted on Facebook

Tuesday, November 18, 2014 CrossFit Part 1 – WOD: 20min EMOM 7 Burpees 5 T-2-B scaled – k-2-e competitor – add 1 Bar MU to the end of each round Part 2 – Strength/Skill 3 sets of max unbroken DUs 3 sets of max unbroken strict pull ups (no more than 30sec between sets) scaled – SUs (100 max each set), 3 sets of 5 negative pull ups CardioFit 20min EMOM 7 Burpees 5 Knees to Elbow Competitor Part A – Snatch Every 90sec working u in loads to a heavy single Part B – Snatch RDL 3×6 (heavy) Part C – Lunge stance press 4×4 (alt legs each set) Part D – Row Intervals: 300m/280m (every 3 minutes)

CrossFit Harbor East posted on Facebook

Thursday, October 30, 2014 CrossFit Make Up a Missed WOD OR Part 1 – WOD: 15min EMOM Min 1 – 20 Wallballs (20/14) Min 2 – 15 Box Jumps (24/20) Min 3 – 12 KB Snatches (24/16) *score = total minutes completed scaled – 14/10, step ups, 16/12 competitor – 12’/10′, 30/24, 32/24 Part 2 – Strength/ Skill: Squat Clean Ladder (135/95) EMOM increase 10# (total) until failure *score = max weight scaled – 95/65 competitor – 185/135 Competitor Part A – Squat. 50-55-60%. All by 3. 3 sets Part B1 – Pendlay row 4×3 Part B2 – L sit for 20sec x4 Part C – 10 rounds Row 300m 8 HSPUs

CrossFit Harbor East posted on Facebook

Tuesday, October 14, 2014 CrossFit Part 1 – WOD 30min EMOM Min 1 – 30 DUs Min 2 – 10 V Ups Min 3 – 14 KB Swings (24/16) Min 4 – 3 Rope Climbs Min 5 – 11 Box Jumps (24/20) *Score = Total minutes completed scaled – SUs, 16/12, Pull from floor to standing, step ups competitor – GHD sit ups, 32/24, 30/24 Competitor (6:30pm at CFHE, 7:30pm at CFOM) Part A – Snatch Deadlift x2. Snatch X1 Part B – Hang Muscle Snatch, OHS, Klokov press. Technique work. Light loads. 4 sets Part C – 14min EMOM Even: 7 pull ups Odd: 3 Squat Snatch (155/115)

CrossFit Harbor East posted on Facebook

Saturday, September 27, 2014 CrossFit WOD: 50-40-30-20-10 Box Jumps (24/20) Burpees Scaled – step ups Competitor Part A – 20 fs @ bw. from the floor. Goal is sub 1 min Part B – For time: 500m row 20 thrusters 95/65# 20 burpees to plate 10 muscle ups Part C – Weighted pull ups. 3×2 heavy Part D – Every 90 sec: 3 tng heavy DL 6 burpees over bar 15 ub dbls For 7 sets (00, 1:30, 3, 4:30, 6, 7:30, 9 min marks)

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General Information

NameCrossFit Harbor East
OwnerBrandon Chasen
Websitewww.crossfitharboreast.com
Phone(410) 375-4155
Emailcoaches@crossfitharboreast.com
Address1500 Thames St
Baltimore, MD 21231

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