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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!!

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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Beaverton CrossFit posted an article
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CrossFit West Santa Cruz shared a link on Facebook

Don’t Try At Home http://wp.me/puz1A-5aN

CrossFit West Santa Cruz posted an article
Telegraph CrossFit shared a link on Facebook

Thursday 10/23/2014 WOD http://www.telegraphcrossfit.com/thursday-10232014/

Telegraph CrossFit posted an article
CrossFit Oakland shared a link on Facebook

http://www.crossfitoakland.com/november-slots-available-for-strong-school/

CrossFit All Terrain posted an article
CrossFit Oakland posted on Facebook

Thursday is a Recovery Day.

CrossFit Ashland posted an article
saulj posted on Facebook

World Series Game 2 Giants vs. KC Royals is on at 5:07. Work out and cheer 'em on! Go Giants!

San Carlos CrossFit shared an image on Facebook

Kids Fitness is a program designed specifically to meet the special neurological, cognitive and motor needs of children. One of the most important aspects of our Kids Fitness classes is that they are FUN! Kids will look forward to coming to class, and will learn that “exercise” is interesting, fun, and worth doing. Our classes are designed to get kids moving properly and under control. They will enhance their coordination and agility, increase flexibility, build strength, power and confidence. All movements are age appropriate and the 45min workouts have been designed specifically by our trainers for children. Age ranges are from 8 -13 year olds. This program is offered on a monthly basis.

Morgan Hill CrossFit shared a link on Facebook

Week21 day3 http://wp.me/p3Bc8L-p9

Morgan Hill CrossFit shared a link on Facebook

Week21 day3 http://wp.me/p3Bc8L-p8

CrossFit Sandpoint shared an image on Facebook

Our next Foundations session starts November 3rd! The course will run four weeks on Mondays and Thursdays at 6:30pm for a total of 8 sessions. Foundations is designed to introduce beginning CrossFit athletes to the movements and lifts that we utilize in our normal classes. If you’re looking to get started with CrossFit, this is a tremendous way to start. You will learn the basics, and you will gradually build up to the intensity that we utilize in our daily classes. This will allow for a safe and thorough start to your CrossFit life. In addition, we feel that starting with a group of beginners is less intimidating than jumping in with people who may have been doing CrossFit for years. If you haven't heard of CrossFit, or want to know more about what it is, this article does a tremendous job of describing what you can expect: http://www.nerdfitness.com/blog/2012/03/01/a-beginners-guide-to-crossfit/ Please feel free to email info@crossfitsandpoint.com with any questions or concerns. If you’d like to sign up, you can register and pay at the link below. The cost is $100. https://crossfitsandpoint.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=9736A264-25F5-48A4-BA81-249F2F994347

United Barbell shared a link on Facebook

Less than 3 weeks until the "Fight Gone Bad" United for Youth event goes down at United Barbell! Make sure you register to reserve your space!

United Barbell shared a link on Facebook

Survey Results

San Carlos CrossFit shared an image on Facebook

To the man that has the best sound effects, best sayings, best facial hair, and who picked the best day ever to be born on a big happy birthday goes out to the one and only, Tommy Ward. Tommy, I hope you have a great birthday. #Crossfit #Hgx

CrossFit 209 Sport shared a link on Facebook

https://m.facebook.com/story.php?story_fbid=928875053808844&id=574926115870408

CrossFit Los Gatos posted an article
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Kristy Parrish published the post How Do I Choose the Right Workout Program? on Tabata Times
[pullquote align="right"]Whatever it is you choose to do, make sure it works, ask why it works, and...
Berkeley CrossFit posted an article
Berkeley CrossFit posted an article
CrossFit Oakland posted on Facebook

Wednesday's WOD: TIER 1 A. 3 x 3 Snatch Grip Deadlift B. Death by 7 Ball Slams + Burpee TIER 2 A. 3 x 3 Snatch Grip Deadlift B. Death by 5 Wall Balls @ 20#/14# + Double-Unders TIER 3 A. 3 x 3 Snatch Grip Deadlift B. Death by Handstand Push-Ups * Part B has a 15-minute time cap. * For Part B, Tier 1 starts each round with 7 ball slams and increases the number of burpees each round by 1 rep; Tier 2 starts each round with 5 wall balls and increases the number of double-unders by 10 each round (starting at 10 in the first round).

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/whiteboard/ Who's on top?

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/daily-wod/

CrossFit Oakdale shared a link on Facebook

http://cfoakdale.com/2014/10/22/weightsmovements-for-the-rx-division-of-the-franniversary/

CrossFit Potrero Hill shared a link on Facebook

WOD- Wednesday, Oct 22 This FRIDAY! Paleo Potluck and Pumpkin Carving! Bring a dish and a pumpkin. 6-9pm No class or open gym this Saturday for the Scream Team competition! Find a partner (guy/guy and gal/gal) to compete with! 3 events, all level …

CrossFit Sweatshop posted an article
CrossFit Potrero Hill posted an article
Corey's Gym posted an article
Morgan Hill CrossFit shared a link on Facebook

week21 day2 http://wp.me/p3Bc8L-p7

Morgan Hill CrossFit shared a link on Facebook

week21 day2 http://wp.me/p3Bc8L-p6

cfsausalito shared an image on Facebook

Congratulations to C/S athletes Galo Arias and Sharon Squire for completing the Warrior Dash over the weekend and to C/S athlete Alicia Asensio for running the Nike Women's Half Marathon on Sunday! We love seeing you all express your fitness in different competitive environments -- so proud of you!

CrossFit Modesto shared an image on Facebook

Happy Tuesday! We'd like to welcome Nestor to our community. You know the drill: if you see him, introduce yourself and say hello. Thanks for joining us, Nestor!

CrossFit Modesto posted on Facebook

ANNOUNCEMENTS -- PLEASE MAKE A NOTE OF THESE IN YOUR CALENDARS! - CrossFit Modesto will be closed ALL DAY October 31st (Halloween) and November 1st for the Hock Hocheim Knife Seminar. - WODTOBERFEST takes place on October 29th at 5:30 PM and will be the *ONLY* class in the pm (NO 12pm or 4:30pm classes)

American River Crossfit shared a link on Facebook

10/21/2014 http://wp.me/sGeX1-10212014

CrossFit Envy posted on Facebook

Prehab/activation: SMR - rhomboids / low back Banded hip flexor stretch 2x10 hip thrusts 2x10 scap retraction on rings -then- 5 x 250m row sprints - rest 2 mins between attempts, post best and worst time -then- AMRAP in 12 minutes: 15 push-presses (75/55) 12 back rack in place walking lunges (75/55) 9 pull-ups

CrossFit Envy posted on Facebook

Competitors Program Week 1, Day 2: 5x5 @ 75-80% weighted ring dip -alternating with- 5 attempts for max time in an L-sit -then- With a 15 minute running clock: Run 1200m* Followed by max rounds of: (1,2,3...) Hang Power Clean (175/120) (1,2,3...) Burpee over the box jump (24"/20") *do the long 800m course, then around the building twice -then- Every 30 seconds for 8 intervals: 1x20yd prowler sprint (176/108) or use a weight that allows you to sprint 20 yards in under 10 seconds. Then, rest 3 minutes and repeat once more.

CrossFit HEALDSBURG posted on Facebook

Competence speaks through confidence and it is easy to carry others along when you believe in yourself. - Mark Twight

CrossFit Bios shared a link on Facebook

South Tahoe CrossFit shared an image on Facebook

Ski and Snowboard Conditioning Boot Camp is in full swing! We know who'll be ready for the snow!

CrossFit West Petaluma shared a link on Facebook

Good Ol’ Fashioned Strength Day http://blog.genesispetaluma.com/?p=2997

South Tahoe CrossFit shared a link on Facebook

CrossFit Avalanche shared an image on Facebook

Check out Derek getting low. Over 50lbs lost and an amazing gain in range of motion!

CrossFit Genesis posted an article
CrossFit Avalanche shared an image on Facebook

The paleo challenge day 1. Can you guess who's paleo bank this is?

Jefferson State CrossFit posted on Facebook

Just watched Julie Noyes complete 3 touch and go power cleans with her previous max! -Stoots

CrossFit Anywhere shared an image on Facebook

Our #MCM goes to Blair and Rob as they prep to crush the competition at Iron October 2 this Saturday! Come out to cheer them, and our other competitors on at CrossFit Iron Mile in Natomas from 9-4!

CrossFit Feather River shared an image on Facebook

This Saturday the 25th is the Yuba Sutter United Way Spooktacular 5k/10k Run! Race starts at 9am and there will be prizes awarded for best costumes! Let's get out there and represent CFFR!! https://www.yuba-sutterunitedway.org/civicrm/event/info?reset=1&id=15

South Tahoe CrossFit shared an image on Facebook

Even though it's only October, we are already thinking about Decking our Halls!!! Mark your calendars!!! STCF Christmas Party is slated for Friday, December 12! You will NOT want to miss this shindig!

CrossFit Valley View posted on Facebook

This week is a special one! Why you ask?! Well because Our Box owner, Jennifer Correia, the one that brought CrossFit to Los Banos, is clebrating her Birthday this Sunday the 26th and guess what 30 burpees are due! so jump on her ass to get them done and hey, why not have her step it up a bit and make it for time????

CrossFit Valley View shared an image on Facebook

Starting off the day right

CrossFit 530 posted on Facebook

CrossFit 530 is closing. Friday will be the last day of business. All billing has stopped and will be refunded on a prorated basis. We sincerely thank everyone for their contribution to our CrossFit community over the last several years and wish you all health and happiness.

mqprunty published the post Why I Compete on
I wasn't quite sure where to go with this article...I first started with – “Why YOU Should...
South Tahoe CrossFit shared an image on Facebook

#crossfit #stcf #mental #southtahoecrossfit #neverquit #mexturesapp

John Mariotti published the post 3 reasons you get hurt at CrossFit on
There is a huge amount of bad press about CrossFit hurting people. I hear about Doctors and...
CrossFit Genesis shared a link on Facebook

October 20, 2014 Workout of the Day #holdthebar #alivetribe #workout #roseville

CrossFit Folsom Lake shared an image on Facebook

Lateral box jumps? Yikes!! Switching it up a little today :-)