CrossFit Frederick Gym, Frederick, MD

SATURDAY 053009

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

 

Quinn and Emma have found a new use for the jump rope.  Apparently, it makes for a great teething ring, or something like that.

For tomorrow, Sunday, May 31st, we would like to say HAPPY BIRTHDAY to Dan (please see below)!!!

FRIDAY 052909

For Time:

250 Double Unders

         or

250 Tuck Jumps

Post Time to Comments

THURSDAY 052809

Five rounds for time:

25 Glute-Ham Sit-ups
30 Back Extensions

Post time to comments.

WEDNESDAY 052709

9 rounds for time.

11 Sumo-Deadlift High Pulls, 95#/65#
11 Box Jumps, 24" box

Posti time to comments.

 

The ladies at 9:30's class enjoying their Thrusters with yesterday's WOD. 

TUESDAY 052609

"Jackie"

For time:

row 1000m
50 Thrusters, 45lb. bar
30 Pull-ups

Post time to comments.

 

Sorry for the lack of clarity with this picture.  This is Mel.  She is M.I.A.  Send her to us if you see her.

MONDAY 052509

Run 10K for time.

Post time to comments.

 

Here is Lynn, front, and Mary, next to Lynn, rowing instead of doing double-unders or tuck jumps.  Great job, Girls!!!

We want to say HAPPY belated BIRTHDAY to Kathy S!!! Her birthday was on May 24th. 

SATURDAY 052309

Complete as many rounds as possible in 20 minutes of:

Glute-ham situps, 5 reps
Ring Dips, 10 reps
Ball Slams, 20# ball, 15 reps

Post rounds completed to comments.  Compare to 021109.

 

We would like to announce to everyone, that we have found a new use for the common bench press.  We use this as a table for feeding babies.  If you don't have a mop handy, use your dog or someone else's.  Here is Kristina with little Emma and let us not forget, Harlie, enjoying lunch. 

Other uses for the bench press, tying our shoes, resting our bottoms, taking a nap, and a coat rack, to name a few.  What do you use your bench press for? 

WE ARE CLOSED ON MONDAY!!!  Enjoy your Memorial Day weekend!!!

FRIDAY 052209

"Diane"

21-15-9 for time:

Deadlift, 225lbs.
Handstand Push-ups

Post time to comments. Compare to 020509. 

 

Ian getting ready for the Motorcross season.  He rowed 1000m in 3:47.  Yes, he is in full gear for this photo.

HAPPY BIRTHDAY, Lynn!!!

THURSDAY 052109

For time:

Row 1000m, damper setting 2
Rest 2 minutes
Row 1000m, damper setting 4
Rest 2 minutes
Row 1000m, damper setting 6
Rest 2 minutes
Row 1000m, damper setting 8
Rest 2 minutes
Row 1000m, damper setting 10

Try to keep a difference of no more than 1 minute between efforts.

Post time for each effort to comments.

WEDNESDAY 052009

10 rounds for time of:

10 Burpee Pull-ups (exactly the way it sounds)
Run 400m

Post time to comments. 

 

Ooooooo!!! That virtual shoveling looks like soooo much fun.  Mark and Jason are smiling inside, we promise!!! Right guys?

_______________________________________

Just to reiterate previous posts...today's WOD (i.e. workout of the day), will be scaled down for those Individuals that require it.  Do not think that we would be irresponsible and make you do the WOD as prescribed, if you are not ready for this challenge.  We recognize everyone's limitations and will challenge each Individual appropriately.