CROSSFIT FREDERICK

SATURDAY 033112

"More Tabata's"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Rowing (each calorie is one point), the second 8 intervals are Chin-ups, the third 8 intervals are Box Jumps (24"/20"), the fourth are Wall Ball shots (20#/12#) and finally, the last 8 intervals are Kettlebell High Pulls (alternating arms 50#/35#). Rest one minute between exercises.

Post total reps from all 40 intervals to comments.

Doc, I think that weight may be too light for you. 

We want to wish Jeff a very Happy Birthday! 

FRIDAY 033012

Today's WOD:

Run 10K for time.

Post time to comments.

5am! Wow, what a great turn out for Kettlebell Reverse Woodchoppers. 

THURSDAY 032912

Today's WOD:

For time:
100 Kettlebell Reverse Wood Choppers (50/35), per side

Post time to comments.

Jason, what are you smiling about? You look GOOD!

WEDNESDAY 032812

Today's WOD:

4 rounds for time of:
25 Sit-ups
30 Hollow Rocks
15 Supermans

Post time to comments.

Looking good Lori and Ron on your behind the neck push presses.  We also want to wish Kristen a VERY Happy Birthday today!  

TUESDAY 032712

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.

MONDAY 032612

Today's WOD:

Four rounds for time:
400 meter Sprint
50 Squats
25 Hand release pushups

Post time to comments.

Happy belated Birthday, Erik! We hope you had an awesome day.

We also want to say Congratulations to Craig and Crystal on the birth of their second daughter, Makayla Ann!  We are so happy to hear that baby and Mommy are doing well.  Let us know if you need anything!

FRIDAY 032312

Today's WOD:

400 meters of Walking Lunges for time.

Post time to comments.

Just a reminder that we are closed tomorrow, Saturday March 24th.

For those of you that are registered as Athlete's in the CF OPEN: we will be running the 12.5 WOD for you from 9am until 11am on Saturday morning. You MUST contact me if you will be in to do this WOD. CrossFitFrederick@gmail.com

THURSDAY 032212

Today's WOD:

10 rounds for time of:

15 Behind the Neck Push Press (95/65)
15 Abmat Sit-ups

Post time to comments.

Matt and Julian, priceless!

Happy Birthday Justin! We are still in the same location in case you forgot;)

WEDNESDAY 032112

Today's WOD:

3 max efforts of a 400 meter Sprint for time.

Rest as needed between efforts. Post times to comments.

St. Pattys Day alternating tire throws were super awesome!!! 

We want to wish Felicity a very Happy Birthday!

TUESDAY 032012

Today's WOD:

3 rounds for time:
800 meter Run
Sumo-Deadlift High Pull (95/65) x 21 reps
Hollow Rocks x 15 reps

Post time to comments.
 
 
If you are planning on being in class today, then I recommend you watch the two videos above on how to Hollow out your body for Hollow Rocks.  See you soon!

We want to wish Leanne a Happy belated Birthday!