CROSSFIT FREDERICK

THURSDAY 120111

Today's WOD:

"Griff"

For time:
Run 800 Meters Forward
Run 400 Meters Backward
Run 800 Meters Forward
Run 400 Meters Backward

Post time to comments. Compare to 040711.

One of our WOD's on Black Friday was "Death by Ten Meters". Toby is in the front of the picture reaching to touch the curb before turning to repeat on the other side of the road. I think this is a cool picture. I hope you like it too!

WEDSNESDAY 11302011

Today's WOD:

OG "Deck of Cards"

Post time to comments.

 

TUESDAY 112911

Today's WOD:

"Diane"

21-15-9 reps for time of:
Deadlift 225lbs/185lbs
Handstand Push-ups

Post time to comments. Compare to 081211.

Jason instructing on the WOD and explaining the rules for the Bear Complex.

MONDAY 112811

Today's WOD:

"Bear Complex"
Seven sets of the sequence equals one round:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
for 5 Rounds. Rest 3 minutes between rounds.

Rules: No resting on the ground (even to re-grip), the Power Clean starts at the ground and finishes at full hip extension. The Squats have to go below parallel, and the Presses finish locked out overhead. You must Power Clean the bar, come to full hip/knee extension before the Front Squat. You must fully extend out of the Front Squat before you do your Push Press. You may do a Thruster out of the bottom of your Back Squat.  Increase loads each time.

Post loads to comments. Compare to 102411.
______________________________________________________

-HAPPY belated BIRTHDAY- Jimmy and Ginger!!!

FRIDAY 112511

11am class today only!

Today's WOD:

Surprise Team WOD depending on the amount of people that show up for class.

HAPPY BIRTHDAY Josh!!!

THURSDAY 112411

We are CLOSED today.

HAPPY THANKSGIVING!

Is that a Run DMC shirt? Chris bringing in the Old School. Thanks for taking us back!

WEDNESDAY 112311

CLASSES TODAY: 5am, 6am, 7am, 8am, 9am, 10am, 11am, and 12pm. There are NO evening classes.

Today's WOD:

100 reps per side of Kettlebell Reverse Woodchoppers for time.

Post time to comments. Compare to 041710.

The bar could not touch the floor in yesterday's WOD. This really does mean what you think it means.  Everytime the bar touched the floor they had to do 10 burpees. 

-HAPPY BIRTHDAY- Lance!

Reminder: We are CLOSED tomorrow (Thanksgiving) and we have only one class on Friday the 25th at 11am. 

TUESDAY 112211

MET-CON
AMRAP in 15mins of:
Waist to Overhead lock-outs (75/55)
Get it overhead any way possible
**PUNISHMENT** Any time the bar touches the floor do 10 burpees right then.

Post reps to comments. Compare to 72311.

MONDAY 112111

Today's WOD:

400 meters of walking lunges for time.

Post time to comments.

FRIDAY 111811

Today's WOD

On the minute every minute for 12 minutes complete:

8 towel pull-ups
10 chest to floor push-ups (hands on 2 pairs of 2" plates)

Incentive: For each round you do not finish all reps in that minute, tally up missed reps (1 rep equals 100 meter RUN).

This is the bottom position of our Straight-Leg Deadlift. I like to put my heels together and turn my toes out just slightly to maintain a straight leg during the entire movement.

Reminder: We are CLOSED this Saturday the 19th of November.  We will be at the Inaugural Annapolis Half Marathon if you want to cheer us on.  Start time is 7am.