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CrossFit Harbor East posted on Facebook

Thursday, July 21, 16

Make up a Missed WOD
Or

WOD:
30 Deadlifts (body weight)
10 Rds of “Cindy”*
30 Deadlifts (body weight)
*5 pull ups
10 push ups
15 air squats

Scaled – 50% of body weight
Rx – As written
Competitor – 50 Deadlifts, c-2-b, HR Push Ups

CrossFit Harbor East posted on Facebook

Tuesday, July 5, 16

Skill WOD:
Muscle Up/C-2-B/Pull Up
3×10
1min Rest btwn rounds

WOD:
17min AMRAP
40 Push ups
10 Deadlifts (225/155)
30 Push Ups
20 Deadlifts (225/155)
20 Push Ups
30 Deadlifts (225/155)
10 Push Ups
40 Deadlifts (225/155)

Scaled – 185/135
Rx – As written
Competitor – 275/205

Cardio WOD:
4rds
1 Suicide + 5 Clean & Jerks (135/95)

CrossFit Harbor East posted on Facebook

Tuesday, June 21, 2016
Skill WOD:
Muscle Up/C-2-B/Pull Up
3×8
1min Rest btwn rounds

WOD:
7 Rds
10 Wallballs (20/14)
5 HSPU

Scaled – 14/10, strict press
Rx – As written
Competitor – strict HSPUs

Cardio WOD:
10rds
100m Sprint
10 Jump Squats

CrossFit Harbor East posted on Facebook

Thursday June 2, 2016
WOD:
30 V Ups
30 Power Cleans (135/95)
30 Box Jump Overs (24/20)
30 Shoulder to Overhead (135/95)
30 Wallballs (20/14)
30 KB Snatches (24/16)
30 KB Lunges (24/16)

Scaled – 95/65, 14/10, 16/12
Rx – As written
Competitor – 165/105, 32/24

Accessory Work:
3 Rounds
12 Partner Leg Throw Downs
15 Sit Up w/ Wallball pass
:45 Plank hold

CrossFit Harbor East posted on Facebook

Saturday May 14, 2016 Benchmark WODs: “Annie” 50-40-30-20-10 Double Unders Ab mat sit ups 5min Rest “Diane” 21-15-9 Deadlift (225/155) HSPUs Scaled – 2-to-1 single Unders, 185/135, strict press or 1/2 wall walks Rx – As written Competitor – Strict HSPUs

CrossFit Harbor East posted on Facebook

Monday April 25, 2016 Strength/Skill: Strict Press 3×10 *Heavy as possible WOD: 12min AMRAP 200m Run 30 T-2-B 200m Run 30 Clean & Jerk (135/95) 200m Run 30 Pull Ups Scaled – k-2-e, 95/65 Rx – As written Competitor – 155/115 Accessory Work: 4 Rounds 10 Alligator Rolls* 10 Burpee to Squat Jump* 10 Push Up to Grasshopper touch on each side * Hollow rock position with back on floor. Roll into superman position using core only, roll back into hollow rock = 1. *Burpee is only down to extended arms, not chest to floor. Jump feet directly into a low squat, hands up in front, then push feet back out to burpee.

CrossFit Harbor East posted on Facebook

Sunday April 24, 2016 WOD: 10 Rounds for weight, not time; 2 Deadlifts 2 Hang Cleans 3 Front Squats 1 Jerk *Score = Heaviest Complex completed Accessory Work: 200 Double Unders for time Scaled – 100 Double Under attempts

CrossFit Harbor East posted on Facebook

Tuesday April 5, 2016 Strength/Skill: Back Rack Lunge 3×10 each leg (heaviest load possible) Partner WOD: 2 Rounds 1min Max Calorie Row – Partner 1 1min Max Calorie Row – Partner 2 1min Max KB Snatch (24/16) – Partner 1 1min Max KB Snatch (24/16) – Partner 2 1min Max GHD Sit Up – Partner 1 1min Max GHD Sit Up – Partner 2 1min Max Burpees – Partner 1 1min Max Burpees – Partner 2 1min Max T-2-B – Partner 1 1min Max T-2-B – Partner 2 1min Max Double Under – Partner 1 1min Max Double Under – Partner 2 *Score = Total Reps Scaled – 16/12, ab mat sit ups, k-2-e, single unders Rx – As written Competitor – 32/24

CrossFit Harbor East posted on Facebook

Tuesday March 22, 2016 Strength/Skill 10min EMOM Min 1 – 3 Hi-hang Snatch Min 2 – 3 Hang Snatch Min 3 – 3 Low Hang Snatch (just above knee) Min 4 – 3 Hang Snatch (just below knee) Min 5 – 3 Snatch (from floor) WOD: 12min AMRAP 4 Gym Sprints 5 T-2-B 3 Hang Snatch (115/75) Scaled – 75/45, k-2-e Rx – As written Competitor – 185/135

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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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CrossFit S3 posted on Facebook

S3 Conditioning Tuesday: For Time: 20 Push Press (135/95)(95/65)(75/55) 40 Box Jumps (24/20)(20/16) 60 KBS (1.5/1.0)(1.25/.75) 80 Walking Lunges (Total) 100/80 Calorie Row

No Excuses CrossFit shared an image on Facebook

#MondayMotivation #Workout #Exercise #HappyHour

CrossFit S3 posted on Facebook

Remember NO Conditioning Class Tonight At 6 PM Tell A Friend!

Carolina CrossFit shared an image on Facebook

#Repost @steven_l_k (via @repostapp) ・・・ @carolinacrossfit at the top as always!!! #CarolinaCrossFit #tablerock #allthewayup

CrossFit S3 posted on Facebook

S3 Conditioning Monday: 6 Rounds: 5 Manmakers (40/25)(35/20) 10 Burpees 15 Ab Mat Situps 30 Double Unders (60 Singles+10 DB Hops) 400 M Run

North End CrossFit posted an article
North End CrossFit posted an article
CrossFit Rife posted an article
CrossFit S3 shared a link on Facebook

Don't forget to sign up for the annual AMRAP 4 Autism event!: http://crossfits3.com/2016/07/weekly-update-july-25th-july-31st/

CrossFit S3 posted an article
CrossFit Rubicon shared an image on Facebook

Monday, 160725

No Excuses CrossFit posted an article
CrossFit Woodbridge posted an article
CrossFit Woodbridge posted an article
CrossFit Woodbridge posted an article
CrossFit Fairfax posted on Facebook

Monday, 07/25/2016 Part I: 12 minute alt. EMOM- -ODDS: 30 ft. handstand walk or 30 sec. static hold against the wall -EVENS: 20 seconds cumulative L-hold from a pull up bar Part II: -5 Ground-to-Overhead (135/95) -7 lateral burpees -9 wall ball shots (20/14)

Carolina CrossFit shared an image on Facebook

Monday July 25th, 2016 Hip flexor mobility + A. Back squat, build to a tough set of 6 B. Alternating DB step-ups, 3 x 16 total; 2:00 rest + 12:00 AMRAP: 21 wall balls 15 box jumps 9 bike cals

CrossFit Intense posted on Facebook

Has your conditioning fizzled in the heat of summer? There's no better way to get back into a workout regimen than by joining our 5:30 am Intense Boot Camp every Monday, Wednesday and Thursday. This is a great class for beginners and experienced people alike. See you tomorrow morning at 5:30!!!

Brickhouse CrossFit shared a link on Facebook

Programming for the week of July 25. Get some!

CrossFit Intense posted on Facebook

Monday Strict Press 5 x 75% + 5 lbs 3 x 85% + 5 lbs 1 x 95% + 5 lbs 21-15-9 Reps for Time: Push Press 135/85# Russian KBs 70/53# *minus 1 for every 10# reduced on PP and for each KB down. Example: Male doing a 115# PP and 53# KBs is a minus 3.

Ballston CrossFit shared a link on Facebook

CrossFit Chesapeake shared an image on Facebook

Thanks again to @metabolicnutrition for supporting the 2nd Annual FitKid Classic!! Each athlete will receive a stress Metabolic Man or a Muscle Arm in their athlete bag! Be sure to register your younger athlete today... simply go to www.crossfitchesapeake.com under Announcements. #unleashyoursuperhero #metabolicman #metabolicnutrition #fitkidclassic #cfc #crossfitchesapeake #crossfitchesapeakebuildschampions #crossfitchesapeakekids #cfckids #crossfitkids #crossfit #beastintraining #likeagirl #startemyoung #fitkids #fitfriends #fitfamily #fitness #beawesome

CrossFit Shadyside shared an image on Facebook

Thanks to CrossFit BPM for the great energy,wod, and people!

Ballston CrossFit shared an image on Facebook

Congrats to foundations C90 on their graduation day!

Outlaw CrossFit shared a link on Facebook

Repost from @cmjones85. "Suns out athletes and Jeeps out!! @outlawcrossfit #murph #noweightvestneeded"

Ballston CrossFit shared an image on Facebook

Partner WOD day!

CrossFit Rosslyn shared an image on Facebook

Davina knocking out 53 Double Unders in a row! All after our Saturday Partner WOD. Nice! #crossfitrosslyn #crossfitters #teamcfr

CrossFit Rosslyn shared an image on Facebook

#whiteboard scores from today's #wod.

CrossFit South Arlington shared an image on Facebook

Reminder: note road closures for tonight's Crystal City Twilighter.

Outlaw CrossFit shared a link on Facebook

Saturday, July 23, 2016

CrossFit Prime shared an image on Facebook

Saturday means partner AMRAP for 30 mins or more. It's been really hot this week so do whatever you have to do to stay cool. Don't need anyone passing out mid wod. #crossfit #crossfitprime #holycrapitshot #popthattop #itsgettinghotinhere #stayhydrated #h2o

Breaking Point Fitness CrossFit Ridge Ave shared an image on Facebook

CrossFit Old Town shared a link on Facebook

CrossFit Old Town - CrossFit View Public Whiteboard Metcon (Time) 400m run 25 deadlift 25 lat burpee 800m run 25 deadlift 25 burpees 1 mile loop225/155 https://crossfitoldtown.com/saturday-65/

CrossFit Prime posted an article
CrossFit Focus shared an image on Facebook

Joining the Focus family is Mike Testa. Welcome, Mike!

CrossFit King of Prussia posted an article
CrossFit Pittsburgh posted an article
CrossFit Athletics posted an article
Fearless Athletics CrossFit South Philly shared an image on Facebook

Hey everyone! Just a reminder: In House Comp / Anniversary BBQ Tomorrow!! Athlete Check-In: 8am Competition Start Time: 9am BBQ Party!: 2pm **Athletes, if you're competing, be sure to hydrate tonight! It's going to 100+ degrees tomorrow!** See you all there!

CrossFit Main Line posted an article
Raleigh CrossFit posted an article
Raleigh CrossFit posted an article
CrossFit Wake Forest shared an image on Facebook

7/23/2016 WOD: Split Jerk : 1 Rep Max Then: For time: 50 Double Unders 10 Clean & Jerks, 135/95 lbs 40 Double Unders 8 Clean & Jerks, 135/95 lbs 30 Double Unders 6 Clean & Jerks, 135/95 lbs 20 Double Unders 4 Clean & Jerks, 135/95 lbs 10 Double Unders 2 Clean & Jerks, 135/95 lbs

CrossFit Novem posted an article
CrossFit King of Prussia shared a link on Facebook

Raleigh CrossFit shared a link on Facebook

You have to start in order to realize your own potential. "I have no previous athletic background, haha. However, I was pretty competitive flute player in back in the day, so I was kind of used to performing in large groups of silent people." - Colleen

Raleigh CrossFit posted an article
CrossFit Delaware Valley shared an image on Facebook

Now dip baby dip!

CrossFit Gastonia shared a link on Facebook

CrossFit Gastonia shared an image on Facebook

Lunch break

Oak City CrossFit shared an image on Facebook

Autoimmune condition, 16 years old, competing in the 2016 CrossFit games...we are interested and motivated. #OCCFeels #FridayFeels http://games.crossfit.com/article/little-things (Shared from Reebok CrossFit Games)

Raleigh CrossFit shared an image on Facebook

"It's not accessory work, it's successory work." - Greg Everett #MakeRaleighStronger

CrossFit 215 shared an image on Facebook

It's basically the weekend! Take advantage of this gorgeous weather and get outside these next couple days. Vitamin D is good for the soul, people!

CrossFit Durham shared a link on Facebook

3 ways to deal with injuries during your athletic career:

CrossFit Main Line posted an article
21 CrossFit posted an article
CrossFit Gastonia shared an image on Facebook

Tempos and Pauses #gastoniacrossfit #crossfit #pauses #tempos

CrossFit Invoke posted an article
CrossFit Delaware Valley shared an image on Facebook

Next week's programming. Enjoy!

Raleigh CrossFit shared an image on Facebook

We've got some barbell work for ya today. "Airforce" wraps up our week of #RaleighCrossFitBenchmarks. #MakeRaleighStronger