CF WOD

10 wall balls
6 Burpees over the bar
4 Deadlifts

30 Rounds
35 min Cap

Fitness: 155/105
Performance: 185/125
Open: 225/155

You work then your partner works, alternating rounds

DRIVE

At the Orange posts:
10 push press
10 bent over rows
10 push ups

Burpee broad jumps down to other posts, run back

12 Min Amrap
2 min rest

At the Orange posts:
10 sit ups
20 second side plank (each side)
30 mountain climbers

Burpee broad jumps down to other posts, run back

12 Min Amrap

***Save the Date***
December 2nd- Rowing Clinic: 10:30am @ CFH, 1pm @ CFHE
December 3rd- Battle of Baltimore Registration goes live!
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s

What's up team!? I want to talk about a semi-radical shift in the way we at IA approach the WOD, specifically when it comes to rowing and other monostructural movements programmed (assault bike/ ski erg/ bike erg). Previously, we have written distances or calories similar to the way weighs are written, in a Male/Female format (i.e 20/15 - guys do 20 cals and girls do 15); however, we are going to change that up moving forward to provide athletes with a few more options! From now on you will see this work programmed into the Fitness/Performance/Open standards at the bottom of...

Strength WOD

Take 4 minutes at each station
Find a heavy Power Snatch
Find a heavy Snatch
Find a heavy Snatch grip deadlift

WOD

EMOM 14 minutes
Even: 7 Overhead Squats (bar starts on the ground)
Odd: Cals on the Rower

Fitness: 12 Cals
Performance: 15 Cals
Open: 18 Cals

 

Crossfit


Strength WOD
1:00 minute at each station with :30 second transition time.
DBall Carry (hug dball)
KB Farmers Walk
Low Plank
4 Rounds

CF WOD

40 KB Swings
30 Box Jumps
30 Pull ups
40 KB Swings
30 Box Jumps
20 Pull ups
40 KB Swings
30 Box Jumps
10 Pull ups

18 min Time Cap

Drive

20/15 Ski Cals
20 KB Swings
10 DB Bench Press
10 DB Front Squats

20 min AMRAP

***Save the Date***
December 2nd- Rowing Clinic: 10:30am @ CFH, 1pm @ CFHE
December 3rd- Battle of Baltimore Registration goes live!
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s

Strength WOD

Front Squats
5 @ 70%
5 @ 75%
5 @ 75%
5 @ 80%
5 @ 80-85%

WOD

5 DB Thrusters
5 DB Deadlifts
5 Sit ups
10 DB Thrusters
10 DB Deadlifts
10 Sit ups
…Climb the ladder for 10 minutes
***Save the Date***
November 28th- FREE Olympic Lifting class starting up at Fed
December 2nd- Rowing Clinic: 10:30am @ CFH, 1pm @ CFHE
December 3rd- Battle of Baltimore Registration goes live!
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s

This Sunday, December 2nd, come join Sam Lauber at Crossfit Federal Hill and/or Julia Eckert at Crossfit Harbor East for our first ever Rowing Clinic! Both Sam and Julia have extensive backgrounds in the area of rowing, and are excited to share their knowledge with you to help kick off the rowing challenge! Sam will be hosting his clinic Sunday morning at 10:30 am at CFH. While Julia's will be later in the day, 1pm at CFHE! Come learn from our two subject matter experts how to properly and efficiently accumulate your meterage! The clinic will run anywhere from 60-90m in length...

CROSSFIT

“The Ghost”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

DRIVE

1,000/800 M C2 Bike Sprint (Rest 2:00 minutes)
x 3
>> Then <<
5 Burpees
10 Alt DB Curls
10 Alt Arnold Press
20 Walking Lunges (hold dbs at side)
12 min AMRAP
***Save the Date***
November 28th- FREE Olympic Lifting class starting up at Fed
December 2nd- Rowing Clinic, more information posted soon
December 3rd- Battle of Baltimore Registration goes live!

Strength WOD

Take 12 minutes to
Find a heavy load in this complex
3 Power Cleans
3 Front Squats
3 Push Jerks

WOD

 ” Snake Bite “
21-15-9
Power Clean
Front Rack Lunge
Push Jerk
Fitness: 95/65
RX: 115/75
RX+: 135/95
18 min Time cap

DRIVE

Every 6 minutes for 24 minutes
500/400 M Row
25 Air Squats
20 Push ups
15 Pull ups
10 Sit ups
***Save the Date***
November 28th- FREE Olympic Lifting class starting up at Fed
December 2nd- Rowing Clinic, more information posted soon
December 3rd- Battle of Baltimore Registration goes live!

WOD

In teams of 2
60 KB Swings
50 Power Snatch
40 Burpees
30 OHS
2 Rope Climbs
3 Rounds
(One person works one person rests)
Fitness 75/55
Performance 95/65
Open 95/65

DRIVE

Every 90 seconds for 30 minutes (4 sets)
15 Burpees
20 Single Arm overhead walking lunges (10 each side)
20 Single Arm DB snatches (10 each side)
25 Ab Mat Sit ups
Max Pull ups or Ring Rows
The goal is to hit each interval with 10-20 seconds rest before the next movement.

OPEN GYM 12-6 at both locations
NOON & 4:30 class only

Strength

Every 90 Seconds for 15 Minutes
1 Clean Lift Off + 1 Power Clean + 1 Hanging Clean + 1 Split Jerk

WOD

15 Power Cleans
15 Push Jerks
150 Double Unders
15 Power Cleans
15 Push Jerks
Fitness 115/75
Performance: 155/105
Open: 185/125
***Save the Date***
November 23rd – Noon and 4:30 class only, as well as Open gym 1-6 at both locations
November 23rd– Rowing Challenge Begins, more info coming soon!
November 28th- FREE Olympic Lifting class starting up at Fed
December 2nd- Rowing Clinic, more information posted soon
December 3rd- Battle of Baltimore Registration goes live!