• Fri 15DEC 2017
    3 Comments
    Open WOD 14.4

    Open WOD 14.4

    Strength/Gymnastics EMOM x 10 minutes Odd:  2 DB Manmakers  Even:. 5-7 Strict Pull-ups *increase weight for Manmakers as able.   WOD “Open WOD 14.4” AMRAP 14 Minutes 60 Calorie Row 50 Toes to Bar 40 Wallballs (20/14) 30 Cleans (135/95) 20 Ring Muscle-ups   *With 8 rowers there will be a delayed start for the second

  • Thu 14DEC 2017
    12 Comments
    Claws Out

    Claws Out

    Strength Back Squat 10-10-10-10 Build to a Heavy Set   WOD Claws Out 100 Double Unders 150 ft Bear Crawl (6 widths) 35 KBS (53/35) 75 Double Unders 100 ft Bear Crawl (4 widths) 25 KBS 50 Double Unders 50 ft Bear Crawl (2 widths) 15 KBS   Extra Burn 3 Rounds (NFT) 15/12 Calorie Bike

  • Wed 13DEC 2017
    13 Comments
    Tough Enough

    Tough Enough

    Core Work Core Essentials 3 Rounds (NFT) 12 Toes to Bar 30 Sec L-Sit Hold 6 Barbell Roll-outs 1 Minute Plank   WOD Tough Enough 5-7-9-7-5 Deadlifts (275/185) HSPU Ring Dips   After Party Accumulate 2 minutes of Wall Sit   Pictured Here On Dec 3rd, Maritime CrossFit participated in the Expert Turkey Run presented by

  • Tue 12DEC 2017
    17 Comments
    Bobble Head

    Bobble Head

    Strength Hang Squat Snatch 3-3-3-3-3 (70-75% across)   WOD Bobble Head 500m Row 15 Lateral Burpees Over Rower 30 Power Snatch (95/65) 30 C2B Pull-ups 30 OHS (95/65) 15 Lateral Burpees Over Barbell 50 Double Unders   Extra Gymnastics 3 Rounds (NFT) 10 Commando Pull-ups 10 Diamond Push-ups *Commando Pull-ups… with one hand overhand and one underhand

  • Mon 11DEC 2017
    15 Comments
    Shake Weight

    Shake Weight

    Strength 3 Position Clean & 1 Jerk  (50-60-65-70-75%) Hang Squat Clean [above knee], Low Hang Squat Clean [below knee], Squat Clean [from Floor], Jerk. *Pause at position before beginning lift. *Lift every 2 minutes as a group   WOD Shake Weight 4 Rounds 10 Push Press (95/65) 20 Wallballs (20/14) 10 Box Jumps (24/20)  

  • Sun 10DEC 2017
    1 Comment
    Open Gym & CrossFit Kids

    Open Gym & CrossFit Kids

    Note: There will not be a H.I.I.T. Class this morning.   Open Gym 10:00am – 12:00pm   CrossFit Kids 12:15pm  

  • Sat 09DEC 2017
    3 Comments
    Hustle & Bustle

    Hustle & Bustle

    Last Call! Please pick up your gear in the Lost & Found before the end of class today! All remaining items on the hooks at the entrance and in the cubbies at the entrance will be donated to charity.  😀    Team WODs Hustle & Bustle Teams of 3   Part 1: 2100m Row (Switch

CrossFit Journal: The Performance-Based Lifestyle Resource Shop Now Rogue Fitness