CROSSFIT FREDERICK

TUESDAY 081809

Michael


In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

First posted 15 July 2005 at CrossFit.com
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Today's WOD:

"Michael"

3 rounds for time of:

800m Run
50 Back Extensions
50 Sit-ups

Post time to comments.

MONDAY 081709

Trainers at CrossFit Frederick

We have been told that there is a female trainer in the Frederick area, claiming to be a trainer at CrossFit Frederick.  We are here to tell you that Dave and I are the only trainers at CrossFit Frederick.  If you happen to have this individual solicit you for training outside of our facility, please be advised that she is in NO way affiliated with CrossFit Frederick or CrossFit Incorporated.  Having a certificate with CrossFit does not authorize an individual to market the name of CrossFit.  If you would please inform us of this person's name, we would greatly appreciate it.  Thank you to anyone that can help us in this matter!!!
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Today's WOD:

Complete as many repetitions as possible in 15 minutes of:

Hang Power Cleans, 135lbs/100lbs

Hang Power Clean... [wmv] [mov]

Post repetitions and load to comments.  Scale load as necessary.  Watch the video for a review on the hang power clean (a.k.a. high hang power clean).

SUNDAY 081609

HAPPY BIRTHDAY, Sean K.! 
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Today's WOD:

"Kelly"

Five rounds for time of:

Run 400m
30 Box Jumps, 24 inch box
30 Wall Ball shots, 20 pound ball

Post time to comments.
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ANNOUNCEMENT:  Our CPR class has been cancelled due to lack of participation.  If any of you would like us to offer this class at another time, please email amanda@crossfitfrederick.com . 

Also, our 5am class is now in session from Monday thru Friday. The class following our 5am is at 6:30am.  Check our current class schedule for exact class times.  All of the classes, unless stated otherwise, are the WOD classes (Workout of the Day). 

SATURDAY 081509

Today's WOD:

Run 7K for time.

Post time to comments.
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Kettlebell's today at 10:45am.

FRIDAY 081409

 

HAPPY BIRTHDAY, Mike! Yes, we stopped him right before he went into the bathroom.  Ha! Ha!  BTW- nice shirt!
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Today's WOD:

For time.

50 Knees-to-Elbows
50 Ball Slams, 20lbs/16lbs
35 Knees-to-Elbows
35 Ball Slams, 20lbs/16lbs
20 Knees-to-Elbows
20 Ball Slams, 20lbs/16lbs

Post time to comments.

Are you wondering what the exercises are for the WOD today?  If so, check out the videos below, courtesy of CrossFit.com under Exercises and Demos. 

Knees to Elbows Demo...[mov][wmv]
Ball Slams...[wmv][mov]

THURSDAY 081309

For Time :

150 Push Press (95#/65#)

Post Time & Load To Comments

WEDNESDAY 081209

During the WOD on Sunday, from front to back along the wall, Kellie, Anna & Brian, on the right front to back, Brent & Rick.  Sunday also marked our "One Year Anniversary" for CrossFit Frederick.  Dave, Conor and I would like to "thank" all of our members that have helped make CF Frederick successful.  Our Members are what "make" us.  You guys are awesome!!!
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Okay, so we neglected to say "Happy Birthday" to Ian.  So......HAPPY BIRTHDAY, Machine!
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Today's WOD:

10 rounds for time:

30 seconds of rowing (for average watts), 4.5 damper setting
20 Kettlebell Swings (American Swing)

Post average watts and time to comments.

Read this: Concept2: Benefits of Rowing

TUESDAY 081109

4 Rounds For Time Of:

50 sit-ups

25 squats

15 dips

Post Time To Comments

MONDAY 081009

As Many Rounds As Possible in 20mins. of:

10 OH Walking Lunges 45#/25# (each leg counts as 1rep)

5 Burpees

Post rounds & load to comments

SATURDAY 080809

 

Our newest addition to CrossFit Frederick, courtesy of Jason!!!  Everybody loves Spiderman.
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Today's WOD:

"Bear Complex"

Do 7 sets of the sequence:
    Power Clean
    Front Squats
    Push Press
    Back Squat
    Push Press

5 rounds to get to your max load.
Rest between rounds as needed.

Rules:

No resting on the ground (even to re-grip).

Break up or combine movements in any way as long as the following are met:

The clean starts at the ground and finishes standing at full hip-extension.
The squats have to go below parallel and the presses finish locked out overhead.
Jerking is acceptable (as are squat-cleans) and deadlifting the hang cleaning.
The squats and push presses can be distinct or combined into thrusters.
But you can't receive the bar in a squat and go directly into a thruster, Stand first.
There is no time component, rest anytime, anywhere, except on the ground.

Bear Complex WOD...[wmv][mov]

Post loads to comments.