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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)

CrossFit Harbor East posted on Facebook

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

CrossFit Harbor East posted on Facebook

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)

CrossFit Harbor East posted on Facebook

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.

CrossFit Harbor East shared an image on Facebook

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#

CrossFit Harbor East shared an image on Facebook

Just want to give a great big welcome to another great group of individuals this week! Foundations was awesome once again, a lot of enthusiastic people with lots of great questions. Welcome to our community!! Here are some action shots from this weeks group!!

CrossFit Harbor East posted on Facebook

Thursday 7/10 Make Up a Missed WOD Or Cash in: 400m Run 9-15-21-15-9 Pull Ups Turkish get up (24/16) scaled – 16/12 competitor – 32/24

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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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Free workout at noon every Saturday for prospective clients. No need to sign up in advance - just show up!

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Emily is putting in work with sand bag thrusters! #getit #workout #workhard #cfinvoke #cfiathlete #cfibootycamp #relentlesslife #crossfit #strong #barbellbabes #fitness #fitlife

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TELL ALL YOUR FRIENDS! http://outlawcrossfit.com/2014/10/15/bring-a-friend-promotion/

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The community keeps you coming back! Check out our community at our FREE intro class this Saturday at 10:50 am!! Tag a friend who wants to try crossfit. #CrossfitRTP #Crossfit #DurhamNC #Community #TeamPlayer

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Barbell for boobs. Sunday, October 19 at 3:00pm Deload week, will max next week. Thurs Squat Clean and Jerk (5x5 @ 60%) Touch and go Speed and technique stay light Metcon (AMRAP - Reps) 12 min Amrap 3-6-9-12… slamball 30/20 box jump 24/20

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Our 6am class took on a 20 minute AMRAP loaded with lots of fun movements today! 14 Oct 2014 WEDNESDAY 10.15.14 W.O.D. WEDNESDAY 10.15.14 W.O.D. Explosive Strength Skill: Seated Box Jumps (Max Height) ** Sit on box at knee height WOD: 20min AMRAP 50 Wallballs (20,14) 50 Dubs (x3) 40 Box Jumps (24,20) 40 T2B 30 C2B 30 Burpees 20 Power Cleans (135,95) 20 Push Jerks (135,95) 10 Snatches (135,95) 10 MUs

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Woohoo! These dumbbells now have clearly labelled homes and are also much easier to find to use. By our powers combined we can keep these organized! Jordan, Meg, and Perrin are the heroes responsible for this little project! #captainplanet

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