CROSSFIT FREDERICK

FRIDAY 073109

For Time :

21 Box Jumps 20" *

15 Back Extensions ** 

9 Dips

15 Box Jumps 20" *

9 Back Extensions **

3 Dips

9 Box Jumps 20" *

3 Back Extensions **

21 Dips

3 Box Jumps 20" *

21 Back Extensions **

15 Dips

 * All box Jumps jump facing box and land sideways,

  ( LEFT & RIGHT COUNT AS 1 REP ). 

** All back extensions to BE done on floor.

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THURSDAY 073009

CPR & FIRST AID TRAINING

CrossFit Frederick will be hosting a CPR & First Aid Training on August 22nd at 9:00am.

Only $65 per person! (regular $90)

Each person will receive a 2 year CPR certification card with AED training, 3 year First Aid Certification card, all materials and a very user friendly training that will prepare you to face an emergency, should it occur.

If you have been wanting to get your First Aid and CPR certificate for personal enrichment or for your job, CrossFit Frederick will be holding a class on August 22nd, starting at 9:00am. 

Reserve your spot now in the class! 

Contact us at 240-436-6082.  Thanks!

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Today's WOD:

"Deck of Cards" or as we like to call it "Death by Cards"
Core Centric

Take a deck of cards, shuffle.  Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified.  Cycle whole deck.  This will be performed as a class.  We don't move onto the next card until everyone in the class has completed the task.

Hearts = Burpees
Diamonds = Mountain Climbers (4 count)
Spades = Flutterkicks (4 count)
Clubs = Situps
Jokers = Run 400m

(Source: US Tactical/ navyseals.com)

WEDNESDAY 072909

 
We still have shirts available for those of you that want one.  Contact Amanda@CrossFitFrederick.com for size availability. 
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Today's WOD:

"Annie"

50, 40, 30, 20, 10 reps for time.

Double-unders
Sit-ups

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TUESDAY 072809

 

Here we have Harlie watching over baby Gabriel while he sleeps during the WOD. 
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Today's WOD:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

MONDAY 072709

Today's WOD:

For time.

150 reps Overhead Squats 95/65

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SATURDAY 072509

 

Tell us, how did you feel after rowing yesterday?  I bet you can tell how everyone in the classes felt by the picture above. 
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10:45am Class today: Olympic Lifting (Snatch)
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Today's WOD:

21-15-9 reps for time.

Sumo-Deadlift High Pull, 95/65
Handstand Push-ups

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FRIDAY 072409

 

Yoshi and Kathy are one of our awesome couple's here at CF Frederick. Don't they look great sporting their new CF Frederick t-shirts!  Oh and Kathy, sorry you were blinking...at least you were smiling...we'll get a better picture next time.
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Today's WOD:

5 rounds of a 500m sprint** on the rower. 

Rest as needed between efforts. **A sprint is as fast as physically possible.

Post best effort to comments.

THURSDAY 072309

 

What is Jason doing?  That may be the question running through your mind right now.  The answer: demonstrating the squat for a ball slam, minus the ball. 
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Today's WOD:

"Angie"

For time.

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments. Compare to 042009.

WEDNESDAY 072209

 

Krystal and Ashley looking great during Helen yesterday!
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Today's WOD:

4 mile run for time.

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TUESDAY 072109

 

Congratulations to Wade on his new PR of 395lbs. and CFT of 810.  Woohoo!!!
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Today's WOD:

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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