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Today's WOD:
Back Squat 2-2-2-2-2-2-2-2 reps for loads.
Rest 90 seconds between sets. Post loads to comments.
Met-Con WOD:
Set up a clock to run continuously for 10 minutes. On the first minute complete 5 pullups, second minute 6 pullups, third minute 7 pullups...until 10 minutes is completed. If you don't complete the correct amount of pullups before that minute is over than you are finished the MC WOD.
Post minutes completed to comments.
This is Bobby. Hi Bobby! Bobby let me borrow his camera on Black Friday. Now I get to use one of the photos that I took with HIS camera to post HIS MIA photo. If you see Bobby out and about running errands and such, please tell him that CrossFit Frederick is wondering which class we should expect him at in the near future. See you soon!!!
Today's WOD:
10 rounds for time:
Behind the Neck Push press (95/65) x 15 reps
AbMat Situps x 15 reps
Post time to comments. Compare to 092910.
Fran claims two more victims, Jason on the left and Scott on the right. Nicely done gentlemen!
Today's WOD:
Deadlift 1-1-1-1-1 reps for load.
Post loads to comments.
The 5am class likes to color coordinate. Remember that, next time you want to attend the 5am.
-HAPPY BIRTHDAY- Chris S !!!
Today's WOD:
"Deck of 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 the whole deck.
Hearts- Burpees
Diamonds- Mountain Climbers (4-count)
Spades- Flutterkicks (4-count)
Clubs- Situps
Jokers- Run 400m
(source: US Tactical/ navyseals.com)
Post time to comments. Compare to 091611.
