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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)

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!!

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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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Monday | November 24th

CrossFit Peachtree posted on Facebook

WOD for Monday, November 24th, is... A1. 5x3 Paused Front Squats (3sec in the bottom) - Work up to 3RM Rest 60sec A2. 5x5 Strict Pullups + ME kipping C2B (do 5 strict pullups then right into max effort kipping C2B pullups, athletes can drop for no more than 5sec between the strict and kipping. To scale they can do 3 strict pullups and regular kipping) Rest 60sec B. For Time 3 Rounds 400m Run 21 KB Swings 70/53 12 Ring Dips C. Core (On Own Time) 3 Rounds 1min Weighted Plank 30 Barbell Side Bends (15 each side - light weight) 30 Strict Abmat situps (arms behind the neck or down by their side) *Holiday Schedule this week* Closed Thursday Friday Open Gym 1 - 4 Sat and Sun normal schedule.

CrossFit Soul shared an image on Facebook

#Repost @bicepslikebriggs with @repostapp.・・・Delayed flights, missed connections and an unexpected night in Dallas are no reason not to train ... @dannyxsoul told me I had to hit 90% of my lifts so that's exactly what I did #latenightlifting #teamsoul #teamPRGNX #CrossFit #crossfitgirls @crossfit @progenex @reebokfitness @roguefitness @purepharma #roadto2015

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A great weekend of work everyone!

CrossFit Soul shared an image on Facebook

Team Soul always doing big things! @dannyxsoul and @adri_galera in Mexico City for Crossfit Weightlifting and @soulsean holding it down at homebase for the Crossfit Gymnastics! #teamSOUL #Crossfit

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CHD thanksgiving potluck selfie "Like" if you love your gym

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Great job to Jess, Christine, Kaley, Meagan, Erin and Maxi for competing in Superfit in Charlotte, NC! This weekend!!!! And a very special thank you to Kyle Moore for traveling with them to cheer them on and represent CFPT!!!!

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Awesome! (Repost from @rxmotiv) #crossfitpulse #original #crossfit #mcdonough #flexfriday #georgia… http://t.co/ekt9ibcBbY

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Registration for the Gobble Jog ends tonight at midnight! Be sure to sign up under our team.

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CHD potluck in full swing

CrossFit Peachtree posted on Facebook

Attention Athletes. A women's purple Nike pull over was accidentally taken from the gym. If you mistakenly took it home, please bring back! Thanks!

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CHD thanksgiving potluck today!

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So funny yet..... Sooooooo TRUE!

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Hey CFW tomorrows post () has been published on CrossFit Woodbridge!! See you at the box!!

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Learn some strategies for mental preparation when competing. Read our newest blog post detailing useful tips and methods for releasing negativity and achieving an optimal competition mind-state. http://carolinacrossfit.com/2014/11/22/mental-preparation-crossfit-competition/

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Congrats to Alan for hitting a 305# deadlift for a 20# PR.

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And the action continues! Patrick Mitrovich , Dan Martinez , Ben Dawkins , Jonathan Caldwell ,Darreyl Witherington , and Tommy Sayle are competing in the SicFit games at Crossfit Steele Creek!! Kick butt!!!

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Happy Birthday Jay Franks! http://t.co/wZtbwZZCD7

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If you're interested in CrossFit, we invite you to come do our free intro OR if you are a member and have a friend that wants to try it, bring them in! This is a great opportunity for them to meet the coaches and see the facility. Come try us out and let us help you meet your goals! Contact: paul@carolinacrossfit.com or melissa@carolinacrossfit.com to get started.

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21,15, and 9 reps rounds for time of: • Squat Snatches 95#/65# • C2B Pull Ups

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Sat 22 Nov 2014 http://wp.me/p2SUDs-1hp

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Anybody out there a handy person? Good with HVAC or Refridgeration? We need some help! Drop us a PM.