Federal Hill is closed for Battle of Baltimore. Harbor East has a normal weekend schedule. Federal Hill will re-open Sunday morning for Capacity and Open Gym.


Partner WOD


50 Push Press 
40 Synchro Sit up
30 Pull ups
20 Synchro Burpees
30 min AMRAP 

Fitness: 95/65
Performance: 115/75
Open: 135/95 (chest to bar)

Athletes: A fun long partner workout today.  Try to get through this three times.  Work back and fourth on the push press and pull ups, for the sit ups and burpees you do them as a team each accumulating 40/20 reps. 


DRIVE


EMOM 25min

Min 1-  Max Single unders
Min 2-  Max Air Squats
Min 3- 20 DB Hang Clean and Jerk 
Min 4- :20 Side Plank on each side
Min 5- 15 KBS


Federal Hill is closed tomorrow for Battle of Baltimore! Come out and support! Harbor East will have a normal weekend schedule and Federal Hill will re-open Sunday morning for Capacity and Open Gym.


Strength


Every 30 seconds for 10 minutes 
1 Hang Squat Clean (same weight across) 


Metcon


30 Wall Balls 
15 Deadlifts 
15 Hang Power Cleans
3 Rounds 
 
Fitness: 115/75 (14/10)
Performance: 135/95 (20/14)
Open:  155/105 (20/14) 

Athletes: Working our oly lifting today to start.  The coach will give you 6-8 minutes to warm up to a good hang squat clean weight.  Focus on speed under the bar and catching in a good position.  For the second piece Choose a hang clean weight that you can complete 15 reps in 2-3 sets with.  Your grip will be smoked after the deadlifts. 


Battle of Baltimore is Saturday at Federal Hill! Harbor East will have a normal schedule this weekend and Federal Hill will re-open for Capacity Class and Open Gym on Sunday morning.


Strength


Every 3 minutes for 15 minutes 
14 Double KB Front Rack Walking Lunge 
8-10 Strict Pull ups 
6-8 Dips  (rings or stationary) 


Partner WOD


____ Cal Row 
Partner must hold low plank

**Switch whenever you want

Fitness: 130 Cal Row 
Performance: 140 Cal Row
Open: 150 Cal Row 

Athletes: The strength work is a little different today. Push the load on the KBs and adjust the reps on the pull ups and dips to fit the stimulus- to get you stronger in those positions. For the workout hold a strong position in the low plank and work in big sets of Cals on the rower. 


Battle of Baltimore is Saturday at Federal Hill! Harbor East will have a normal schedule this weekend and Federal Hill will re-open for Capacity Class and Open Gym on Sunday morning.


Workout


10 Box Jumps
20 Russian Swings 
30 DB Push Press (hold 2 DBs Press one) 
3 Rounds 

50 Cal Bike 

10 Box Jumps
15 Russian Swings 
20 DB Push Press (hold 2 DBs Press one) 
3 Rounds 

Fitness: 50 Cals (35/26)
Performance: 55 Cals (53/35)
Open: 60 Cals (70/53)

25 min cap

Athletes: The swings and the push press should be approached with speed and technique. Use your legs, hips and glutes for both movements. Choose DBs that you can do the first set of 30 unbroken (15 per side) For the bike push the pace to get off in 3-4 minutes. 


Battle of Baltimore is Saturday (2/1) at Federal Hill! Members come watch and support for free! Harbor East will have a normal weekend schedule and Federal Hill will re-open Sunday for Capacity and Open Gym.


Strength


Take 15 minutes
Back Squats (build in load try to end with 65-70% of 2 RM) 
8/8/8/8


Metcon


1,000 M Row 
60 Goblet Squats
50 Toes to Bar 

12 min Cap 

Fitness: 800 M Row (35/26) 
Performance: 1,000 M Row (53/35)
Open: 1,000 M Row (60 toes to bar) (70/53) 

Athletes: getting started with our back squat cycle this week. Put an emphasis on range of motion and position as the reps are high and load is low. For the workout row at a pace that you can hold and jump off into goblet squats. Push the load the goblet squats. The toes to bar should be in sets of 10 for the first few rounds. 

2020 Battle of Baltimore Heat Sheet

7:00 – Athlete Check-In

8:00 – Brief WOD1 and Floater WOD1

WOD #1 Hold Tight (13 min Time Cap)

8:15 WOD1 Heat 1 Scaled

Scaled Teams 1-4
60% of the time it hurst every time
Aggressively Average
AMNAPs
Another Day at the Bar

8:31 WOD1 Heat 2 Scaled
Scaled Teams 5-8
Brandy and the Funky Bunch
Grown and Snatchy
Mighty Morphin’ Power Snatches
Oh Snap 

8:47 WOD1 Heat 3 Scaled
Scaled Teams 9-12
We Got Snacks
We’re the snacks
We’re at the Wrong Bar
Will WOD for Tacos

Over at 9:00 – 8 Minutes to transition to Masters – 9:08 

9:08 WOD1 Heat 1 Masters
Masters Teams 1-3
2 Locals and an Outsider
Aches and Gainz
All the Ibuprofen

9:24 WOD1 Heat 2 Masters
Masters Teams 4-6
G Squared Plus T
Rack and Sacks
Revamped Masters

9:40 WOD1 Heat 3 Masters
Masters Teams 7-9
Two Bayne’s One Phil
Two Men and a Lady
We’ll get back to you on this one

Over at 9:56 – 8 minutes to transition to RX- 10:04

10:04 WOD1 Heat 1 RX
Teams 1-4
2 dicks and a chick
2 Men and a Baby
3-2-1 NO!!!
The Doc and Her Scrubs

10:20 WOD1 Heat 2 RX
Rx Teams 5-8
Buns and Guns
CFH Sunday Dinners
CrossFit Hierarchy
Lower Slower 

10:36 WOD1 Heat 3 RX
Rx Teams 9-12
Magic Johnsons
Old Liners
Our Team’s hotter than your team
Afternoon Delight

10:52 WOD 1 Heat 4 RX
Rx Teams 13-15
To Be Determined…
Too Old For This
Treat Yo Self!!!!

Over at 11:05 – Briefing for WOD 2 and Floater2 (and transitioning) 

WOD #2 Lift Big Move Fast (8 min Time Cap) 

11:12 WOD2 Heat 1 Scaled
Scaled Teams 1-4

11:24 WOD2 Heat 2 Scaled
Scaled Teams 5-8

11:36 WOD2 Heat 3 Scaled
Scaled Teams 9-12

Over at 11:44– 10 Minutes to transition to Masters – 11:54

11:54 WOD2 Heat 1 Masters
Masters Teams 1-3

12:06 WOD2 Heat 2 Masters
Masters Teams 4-6

12:18 WOD2 Heat 3 Masters
Masters Teams 7-9

Over at 12:26 – 10 Minutes to transition to RX – 12:36

12:36 WOD1 Heat 1 RX
Rx Teams 1-4

12:48 WOD1 Heat 2 RX
Rx Teams 5-8

1:00 WOD1 Heat 3 RX
Rx Teams 9-12

1:12 WOD1 Heat 4 RX
Rx Teams 12-15

1:20 – 1:40 Briefing for WOD3 and Floater3 (and transitioning)

Workout # 3 To The Max (12 min Time Cap) 


AT THIS POINT WE WILL PROBABLY RESEED THE TEAMS so the times will change slightly, but we provided this to give you a full idea of the day. 

1:40 WOD3 Heat 1 Scaled
Scaled Teams 1-4

1:55 WOD3 Heat 2 Scaled
Scaled Teams 5-8

2:10 WOD3 Heat 3 Scaled
Scaled Teams 9-12

Over at 2:22 – 8 Minutes to transition to Masters – 2:30

2:30 WOD3 Heat 1 Masters
Masters Teams 1-3

2:45 WOD3 Heat 2 Masters
Masters Teams 4-7

3:00 WOD3 Heat 3 Masters
Masters Teams 7-9

Over at 3:12 – 8 minutes to transition to RX- 3:20

3:20 WOD3 Heat 1 RX
Rx Teams 1-4

3:35 WOD3 Heat 2 RX
Rx Teams 5-8

3:50 WOD3 Heat 3 RX
Rx Teams 9-12

4:05 WOD3 Heat 4 RX
Rx Teams 12-15

Last heat over at 4:17

FINALS – Top 5 Teams from each Division – Start Time 4:30

TEAM NUMBER AND TEAM NAME

Team # Athlete Name Division Affiliate

1

60% of the time it hurts every time Scaled PUSH 511

2

Aggressively Average Scaled CROSSFIT FEDERAL HILL

3

AMNAPs Scaled INDUSTRY ATHLETICS

4

Another Day at the Bar Scaled CROSSFIT BALTIMORE

5

Brandy and the Funky Bunch Scaled (INDEPENDENT)

6

Grown & Snatchy Scaled 410 CROSSFIT

7

Mighty morphin’ power snatches Scaled PUSH511

8

O Snap Scaled CROSSFIT SALISBURY

9

We Got Snacks Scaled CROSSFIT CATONSVILLE

10

We’re the snacks Scaled CROSSFIT CATONSVILLE

11

We’re at the Wrong Bar Scaled 410 CROSSFIT

12

Will WOD for Tacos Scaled CROSSFIT HIERARCHY

1

2 Locals and an Outsider Masters 35+ CROSSFIT FEDERAL HILL

2

Aches & Gainz Masters 35+ CROSSFIT CATONSVILLE

3

All the Ibuprofen Masters 35+ CROSSFIT EVERLASTING

4

G Squared Plus T Masters 35+ 410 CROSSFIT

5

Rack & Sacks Masters 35+ CROSSFIT HARBOR EAST

6

Revamped Masters Masters 35+ CROSSFIT REVAMPED

7

Two Baynes, One Phil Masters 35+ (INDEPENDENT)

8

Two Men and a Lady Masters 35+ TTC

9

We’ll get back to you on this one Masters 35+ CROSSFIT FEDERAL HILL

1

2 dicks and a chick RX (INDEPENDENT)

2

2 Men and a Baby RX COLUMBIA CROSSFIT COVE

3

3-2-1 NO!! RX TOP TIER COLUMBIA

4

The Doc and Her Scrubs RX CROSSFIT FEDERAL HILL

5

Buns and Guns RX GROUNDED CROSSFIT

6

CFB Sunday Dinners RX CROSSFIT BALTIMORE

7

CrossFit Hierarchy RX CROSSFIT HIERARCHY

8

Lower Slower RX CROSSFIT SALISBURY

9

Magic Johnsons RX CROSSFIT 301 ELITE

10

Old Liners RX OLD LINE CROSSFIT

11

Our team’s hotter than your team RX CROSSFIT FEDERAL HILL

12

Afternoon Delight RX CROSSFIT COVE – COLUMBIA

13

To Be Determined… RX CROSSFIT FEDERAL HILL

14

Too Old For This RX CROSSFIT INIQUUS

15

Treat yo self!!!!! RX CROSSFIT FEDERAL HILL


Battle of Baltimore is Saturday 2/1 at Federal Hill! Members can come support and watch for free.

Harbor East will have a normal schedule this weekend and Federal Hill will be open, regular hours, on Sunday 2/2.


Strength


Take 12 minutes to build to a heavy complex:

Fitness: 3 Power Snatch + 4 Hang Snatch + 5 Back Squats
Performance/Open: 5 Power Snatch+4 Hang Squat Snatch + 3 OHS 


Metcon


10 Power Snatch 
10 Burpees over the Bar
3 Rounds 

Directly into,

10 Hang Snatch 
10 Burpees  
3 Rounds 

Fitness: 75/55
Performance: 95/65
Open: 115/75

Athletes: We start with a longer complex today.  The focus should be to hold a good position during each lift.  For the second piece choose a load that you can move in large sets.  The first set of 10 should be two sets of 5 and 5.  


DRIVE


“Baby Barbara” 

3 Rounds
20 Ring Rows
30 Push Ups
40 Sit ups 
50 Squats
3min Rest 

**During the rest hop on a c2 bike put the damper at 2/3 and pedal slowly.  Try to breath through your nose and prep for the next round.


Partner WOD


60 Cal Row 
60 Thrusters 
60 Cal Row 
60 Clean and Jerks 
50 Cal Row 
50 Thrusters 
50 Cal Row 
50 Clean and Jerks 

Fitness: 95/65
Performance: 115/75
Open: 135/95

Time cap 30 minutes

Athletes: Have fun with this one! One partner works and one partner rests.  Choose a load for the thruster that can be done in big sets- 10+ reps.  The goal is to complete each chunk of reps in 3-4 mintues. 


DRIVE


1,000/800 M Row 
20 Burpees
20 Ring Rows
30 Sit ups
30 Walking Goblet Lunges 
3 Rounds


“Hit the Deck” 


30 Dball Over the Shoulder 
90 Wall Balls

Directly into

25 Pull ups
75 Air Squats 
2 Rounds 

Directly into 

20 Burpees
60 Double Unders
3 Rounds 

Athletes: Hit the deck is an IA workout that we like to repeat every now and then.  Be sure to log your score- total time.  3 workouts that present different challenges.  Overall it requires pacing and the ability to keep the sets small and attainable so you do not burn out.