Author Archives: ryan.thompson
Memorial Day Murph
he whole Baltimore area is invited!!! Just a fun day to hang out and have the crossfit community celebrate this day together. Every Gym/Box is welcome, and every friend you have can come and join.
Please go to the HEAT/TIME …
Sunday
Announcements
**ANNOUNCEMENT**
MEMORIAL DAY (Monday, May 27): Memorial Day Murph begins at 9:00am. ALL REGULAR CLASSES ARE CANCELED.
BWI – Group Class WOD
Metcon (Time)
10 Rounds
10 T2B
10 Kb Swings 1.5/1 pood
…
Saturday
Announcements
**ANNOUNCEMENT**
MEMORIAL DAY (Monday, May 27): Memorial Day Murph begins at 9:00am. ALL REGULAR CLASSES ARE CANCELED.
BWI – Group Class WOD
Metcon (Time)
In Teams of 4
for time:
30 Wall Ball Shots Per member (can not partition)…
Saturday Strength
Announcements
**ANNOUNCEMENT**
MEMORIAL DAY (Monday, May 27): Memorial Day Murph begins at 9:00am. ALL REGULAR CLASSES ARE CANCELED.
BWI – BWI Strength
Back Squat (2×5, 1×5+ )
@ same weight as Tuesday
Incline Bench Press (4 x 3)
add 5# …
Friday
Announcements
**ANNOUNCEMENT**
MEMORIAL DAY (Monday, May 27): Memorial Day Murph begins at 9:00am. ALL REGULAR CLASSES ARE CANCELED.
BWI – Group Class WOD
Warm-up
Not For Time. Work on Technique
Pistols (3 x 8 )
Alternating
Muscle-ups (3 x 5-8
…
Thursday
BWI – Group Class WOD
Weightlifting
Deadlift (6×5)
rest 45 seconds
Handstand Push-ups (6 x AMRAP)
rest 45 sec; Push Ups is sub
Metcon
Metcon (6 Rounds for calories)
rest as needed between rounds. No more than 5 minutes rest.…
Strength Thursday
BWI – BWI Strength
Back Squat (3 x 5)
Bench Press (4 x 3)
Metcon
Glute/Ham Raise (3 x 10)
Weighted Dips (3 x 6-10)
Farmer’s Carry (3 x 50′)
Metcon
Sled Drag (4 x 40m)
…
Thursday
Announcements
**ANNOUNCEMENT**
MEMORIAL DAY (Monday, May 27): There will ONLY be a 9:30am class. ALL OTHER CLASS TIMES ARE CANCELLED.
BWI – Group Class WOD
Weightlifting
Deadlift (6×5)
rest 45 seconds
Handstand Push-ups (6 x AMRAP)
rest 45 sec; Push …
Strength Thursday
Announcements
**ANNOUNCEMENT**
MEMORIAL DAY (Monday, May 27): There will ONLY be a 9:30am class. ALL OTHER CLASS TIMES ARE CANCELLED.
BWI – BWI Strength
Back Squat (3 x 5)
Bench Press (4 x 3)
Metcon
Glute/Ham Raise (3 x 10)
…
Connect
Our Other Projects
Recent Comments