CROSSFIT FREDERICK

WEDNESDAY 060111

Today's WOD:

"The Chief"

Complete as many rounds as possible in 3 minutes of:

Power Clean (135#/95#) x 3 reps
Push-ups x 6 reps
Squats x 9 reps

Five rounds for time.  Rest one minute between rounds.

Post rounds for each of the five rounds to comments.

TUESDAY 053111

Today's WOD:

Six rounds of Jumprope for total count.

3 minutes forward and 3 minutes backward equals one round.

Alternating every three minutes. Start with forward first.

Post total count for both forward and backward to comments.

FRIDAY 052711

Today's WOD:

5 rounds for time.

30 GHD Sit-ups
25 GHD Back Extensions

Post time to comments.
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We are CLOSED this weekend Saturday through Monday.

Have a Happy Memorial Day!

THURSDAY 052611

Today's WOD:

Run 4 miles for time.

Post time to comments.
Every class yesterday ran the hill beside the box.  This is our 10am class. The run was 100 feet up and 100 feet back down the hill.  This was alot of fun. Kudos to those of you that overcame your fear of running downhill!

WEDNESDAY 052511

Today's WOD:

Complete as many reps as possible in 5 minutes of:

Muscle Clean (135/95)
Push Press  (135/95)

One rep is the muscle clean into a push press.

Post total reps to comments.
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Endurance:

4 efforts for time of 200 ft. hill runs (up and down is one effort).

We will be doing this outside beside the box. Bring proper foot wear.

1 minute rest between efforts.

Post times for each effort to comments.

 

TUESDAY 052411

Today's WOD:

"Deck of Cards" (Original)

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 the whole deck. This is for time.

Hearts- Pull-ups
Diamonds- Push-ups
Spade- Sit-ups
Clubs- Squats
Jokers- Run 1 mile

(source: US Tactical/ navyseals.com)

Post time to comments.

MONDAY 052311

Today's WOD:

Complete as many reps as possible in 20 minutes of :

Bodyweight Deadlifts

Post total reps to comments.
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-HAPPY BIRTHDAY- Jess!!!

FRIDAY 052011

Today's WOD:

"Karen"

For time.

150 Wall Ball Shots (20/12)

Post time to comments.

We are CLOSED on Saturday. We will be at the Warrior Dash in Mechanicsville, MD. If you need some entertainment, drive down and watch us. We run at 0900!
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Thinking about joining CrossFit Frederick?

If you would like to join us you must take our Getting Started class. Our next class is scheduled for Wednesday, May 25, 2011 from 1:30 pm until 4:30 pm. Go to our How To Get Started page for the registration form. Remember, you must register at least 24 hours before class in order to attend.  Thank you!

THURSDAY 051911

Today's WOD:

"Annie"

50,40,30,20,10 reps for time of:

Double-unders
Sit-ups

Post time to comments.

WEDNESDAY 051811

Today's WOD:

21-15-9 reps for time.

Sumo-Deadlift High Pulls (95#/65#)
Handstand Push-ups

Post time to comments.