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Saturday 01/19

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TODAY’S WOD:

Complete as many rounds/reps as possible in 25 minutes:
Buy in: Run 800 meter
20 Wall Ball Shots (20lb/14lb, 10ft/9ft.)
2 Curtis P's (115lb/85lb)
20 Sit ups

Post total rounds/reps to Members area.

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Friday 01/18

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TODAY’S WOD:

For time:
40 x 10-meter Walk with Kettlebell (LTBD) or 400-meters (weather permitting)
Then, 5 rounds of:
10 Box Step up (20”) and over with KB
15 Kettlebell High Pulls (70lb/50lb)
20 GHD Sit-ups

Post time and loads to Members area.

TODAY’S STRENGTH TRAINING:

“Legs and Glutes #2”

1) Back Squats x 3 bottom quarter + 3 full range for loads and range of motion. Slow and controlled. 5 sets. 3-minute rests.
2) 10 sets of 10 reps:
Cossack Squats w/load (LTBD)
Hip Thrusts w/load (LTBD)
Reverse Hyperextensions, no load

Post loads to Members area.

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Thursday 01/17

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TODAY’S WOD:

Every 2 minutes for 16 minutes:
5 Hang Power Cleans + 5 Strict Handstand Push-ups
*Increase loads.

Post loads to Members area. Compare to 08/29/18.

TODAY’S STRENGTH TRAINING:

“Shoulders and Triceps #1”

1) Rainbow press x 6 (back to front = 1) + Close grip bench press (triceps) x 15
5 sets. Increase loads. 2-minute rests.
2) Front DB raise x 8 + Rear DB raise x 8 + Overhead laterals (palms up) x 8
5 sets. Increase loads. 2-minute rest.
2) Lying DB Extensions x 12 + Tricep Kickbacks x 10 (both) + Cross Body Extensions x 8/arm
5 sets. Increase loads. 2-minute rests.

Post loads to Members area. Compare to 12/14/18.

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Wednesday 01/16 Happy Birthday Sarada!

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TODAY’S WOD:

Complete as many rounds as possible in 3 minutes of:
5 Thrusters (115lb/95lb) or LTBD
7 Toes-2-Bar
*Rest 60 seconds after each AMRAP
5-Total Rounds.

Post total rounds completed to Members area.

TODAY’S STRENGTH TRAINING:

“Back and Biceps”

1) Single-arm Bent over DB Row, 5 sets of 6 reps per side
Straight Barbell Drag Curls, 5 sets of 8 reps
2-minute rests. Increase loads. Slow and controlled.

2) Straight Arm DB Pull-over, 6 sets of 6 reps
Alternating DB Curl, 6 sets of 6 reps per arm
2-minute rests. Increase loads. Slow and controlled.

3) Good Mornings, 5 sets of 5 reps, close stance
Preacher Curl, 5 sets of 8 reps per arm
2-minute rests. Increase loads. Slow and controlled.

Each group should be performed as a superset with minimal rest between exercises but 2-minute rests between sets.

Post loads to Members area.

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Tuesday 01/15

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TODAY’S WOD:

5 rounds for time:
10 Burpee-Over-The-Box-Jumps (24in/20in)
20 Kettlebell Swings, Russian (70lb/50lb)
30 Doubleunders

Post time, box height and kettlebell load to Members area.

TODAY’S STRENGTH TRAINING:

“Legs #12”

1) Walking Lunges, DB resting on shoulders
5 sets of 20 meters, long strides, 2-minute rests. Increasing loads.
2) Weighted Hip Extension
5 sets of 5 reps, very slow and controlled. 2-minute rests. Increasing loads.
3) Side Lunges onto a 12-inch surface (load optional)
5 sets of 20 per leg, 2-minute rests between sets not legs.

Post loads to Members area.

Inclement Weather Policy

CrossFit Frederick will be open unless notification is given that we are closed due to the weather. In most cases, notice will be given by 9:00 pm the night before. At the very latest, notification will be posted by 4:00 am regarding the morning class schedule.
Notification will be released on Facebook (page = CrossFit Frederick) and our website.

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Delayed Opening

CrossFit Frederick will open at 7:45 am on Monday, January 14th due to the weather. The first class will start at 8:00 am.  

 

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Monday 01/14 Happy Birthday Peter Vache!

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TODAY’S WOD:

A. 3RM Deadlift. 12-minute time cap.
*Compare to 12/27/18.

B. “Karen”
150 Wall Ball Shots for time. (20lb-10’/14lb-9’)
*Compare to 10/23/17.

Post load for part A and time for part B to Members area.

TODAY’S STRENGTH TRAINING:

“The Chest #2”

1) Decline Push-ups, 5 sets of 8 reps @ tempo 31X1, 20” surface.
3-minute rests.
2) DB Fly’s on Medicine Ball, 5 sets of 8 reps. 2-minute rests.
3) Bench Press, wide grip, 12-10-8-6-4-2 reps. Increase loads. 3-minute rests.

Post loads to Members area. Compare to 10/15/18.

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Saturday 01/12

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TODAY’S WOD:

For time:
Buy-in: 50 air squats
3 Rounds:
100 Double-Unders
15 Hang Power Snatch (115/75)
20 Bar Facing Burpees
5 Wall Walk Ups
Cash-out: 50 air squats

Post time to Members area.

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Friday 01/11 Happy Birthday Carol Dean, Stuart Orns and Cameron Vu!

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TODAY’S WOD:

7 rounds for time:
1 Bear Complex (135lb/95lb)
500-meter Row

Post time to Members area. Compare to 01/18/16.

TODAY’S STRENGTH TRAINING:

“The Chest #4”

1) DB Chest Press, 5 sets of 5 reps @ tempo 31X2. 2-minute rests.
2) Incline DB Chest Fly, 5 sets of 8 reps. 2-minute rests.
3) Dips, 5 sets of 5 reps, slow and controlled. Add weight if able. 2-minute rests.
4) Bench Press, narrow grip, 5 sets of 8 reps. Hold contraction at the top for 3 seconds. 2-minutes rests.

Post loads for each exercise to Members area.

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Thursday 01/10 Happy Birthday Scott Smith!

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TODAY’S WOD:

“Vitality”

Complete as many reps as possible in 45 minutes, rotating between exercises every 3-minutes:
Jumprope (reps)
Burpees (reps)
Rowing (calories = reps)

Post total reps to Members area. Compare to 02/19/16.

TODAY’S STRENGTH TRAINING:

“Legs #11”

1) 6 per leg, Side Lunges onto 12” surface (LTBD) x 4 sets. 2-minute rests.
2) 5 reps @ tempo 3122, Weighted Hip Extensions (increase loads if able) x 5 sets. 2-minute rests.
3) 5 sets of 5 reps, Back Squat @ tempo 31X2. 3-minute rests.

Post loads for each exercise to Members area.

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Wednesday 01/09 Happy Birthday Danielle Murray!

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TODAY’S WOD:

“Tommy V”, for time.

21 Thrusters (115lb/85lb) or LTBD
12 Rope Climbs, 15ft.
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

Post time to Members area. Compare to 03/14/18.

TODAY’S STRENGTH TRAINING:

“The Back #1”
5 sets of the following exercises, 10 reps of each. Not for time. Stay in control.
1) Wide-Grip Chins Behind the Neck (reps for completion)
2) Close Grip Chins (reps for completion)
3) Deadlift - 15, 12, 10, 8, 6 reps for load.
4) Bent Over Dumbbell Rows, single arm
5) Straight Arm Dumbbell Pullover

Post reps completed and loads to Members area. Compare 10/02/18.

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Tuesday 01/08

Ring rows are an alternate exercise for the Pull-up.

Ring rows are an alternate exercise for the Pull-up.

TODAY’S WOD:

Complete as many reps as possible in 20 minutes:
6 Shoulder Press (95lb/65lb) or LTBD
12 Pull-ups
18 Push-ups

Post total reps to Members area. Compare to 07/28/11.

TODAY’S STRENGTH TRAINING:

“Arms #3”
1) 10 partner/box assist Chin-ups, very close grip
2) 4 x 21’s using Dumbbells, increase loads, 2-minute rests.
3) 5 x 8 per arm Tricep Overhead Extension, 90 second rests.
4) 5 x 6 per arm Alternating Dumbbell Curl, increase loads, 90 second rests.
5) 5 x 8 per arm Tricep Kickbacks, increase loads
6) 4 efforts of max repetitions Bench Dips

Post loads to Members area. Compare to 11/26/18.

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Monday 01/07 Happy Birthday Megan McNally!

Yay! Sit-ups!

Yay! Sit-ups!

TODAY’S WOD:

“Megan”

21-15-9 reps for time:
Burpees
Kettlebell Swings (50lb/35lb)
Doubleunders

Post time to Members area. Compare to 12/18/17.

TODAY’S STRENGTH TRAINING:

“Legs #1”
Back Squat 15,12,10,8,6 reps for load.
Front Squat 10,8,8,6 reps for load.
Hamstring Raises 4 sets of 8 reps.
Sissy Squats 4 sets of 8 reps @ 5200 tempo
Hyperextensions 4 sets of 25 reps.
*Rest 30-60 seconds between sets.

Post loads to Members area. Compare to 11/19/18.

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Sunday 01/06 Happy Birthday Coach Kara!

The Friday night 5pm class playing the Fish Game.

The Friday night 5pm class playing the Fish Game.

TODAY’S WOD:

21-15-9 reps for time:
Deadlifts (135/95)
Toes to Bar
Front Squats
Lateral burpees over Barbell
Push Jerk
*Begin each round with a 400M Run
** Weights remains the same for DL, FS, PJ

Post time to Members area or comments.

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Saturday 01/05

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TODAY’S WOD:

Complete as many rounds as possible 20 minutes
25/18 Calorie Row
50 Doubleunders
3 rounds of "The Chief"
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Post total rounds to Members area or comments.

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Friday 01/04

TODAY’S WOD:

10 rounds for time of:
250-meter Row
20-meter Walking Lunges
*Damper setting: 4, record total time and times for each row effort.

Post time to Members area or comments. Compare to 02/14/18.

TODAY’S STRENGTH TRAINING:

Arms & Abs

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Thursday 01/03

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TODAY’S WOD:

A. Sumo-Deadlifts, 8x3, load stays the same. 30-second rests.
Compare to 02/09/16.

B. Complete as many rounds as possible in 4 minutes of:
5 Sumo-Deadlift High Pulls, Kettlebell (70lb/50lb)
5 Wall Ball Shots (25lb-10’/20lb-9’)
Rest 2 minutes then REPEAT
Compare to 08/02/17.

Post load for part A and total rounds for part B to Members area or comments.

TODAY’S STRENGTH TRAINING:

Back and Shoulders

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