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Wednesday 9/19

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TODAY’S W.O.D:

A. For time:

Kettlebell Complex: to be completed per side, single-handed, complete on the left side first and then on the right side. Rest 1 minute after completing both sides. Loads to be determined.

1st set: 5 Russian swings + 5 Cleans + 5 Jerks + 5 Overhead Squats
2nd set: 4 Russian swings + 4 Cleans + 4 Jerks + 4 Overhead Squats
3rd set: 3 Russian swings + 3 Cleans + 3 Jerks + 3 Overhead Squats
4th set: 2 Russian swings + 2 Cleans + 2 Jerks + 2 Overhead Squats
5th set: 1 Russian swing + 1 Clean + 1 Jerk + 1 Overhead Squat
*Compare to 3/28/18.

B. Strength 101: “Leg’s #9”
1) 5 – supersets, 2-minute rests:
Back Squat x 6 reps, increase loads
Dumbbell Hamstring Curl x 8 reps, increase loads
2) 200-meters Walking Lunge, for time. Load optional.
3) 4 – supersets, 1-minute rests:
Leg Extensions x 15, increase loads
Hamstring Curl on GHD x 10, no load.

Post load/time for part A and loads for part B to Members Area or comments.

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Tuesday 9/18

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TODAY’S WOD:

A. Run or Row a 5K for time.
*Compare to 10/15/17.

B. Strength 101:

“The Back #2”
Giant Set of the following, rest 3 minutes after each set, 4 total giant sets:
Wide Grip Pull-up x 8, increase loads (scale: Partner Assist)
Dumbbell Pullover x 15 reps, on med ball, increase loads
Wide Grip Bent Over Barbell row x 12 reps, increase loads
Kettlebell Row on GHD x 10 reps, load stays the same
*Compare to 6/25/18.

Post time for part A and loads for part B to Members Area or comments.

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Monday 9/17 Happy Birthday Robin!

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REMINDER: NO Morning classes today, ONLY evening classes!

TODAY’S WOD:

A. Complete as many rounds/reps as possible in 27 minutes of:
8 Back Rack Stationary Lunges (LTBD), alternate legs, 4/leg
12 Dumbbell Snatch (LTBD), alternate arms, 6/arm
16 Lateral Burpees Jump Over the Bar

B. Strength 101:
“Chest #2”
1) Decline Push-ups 5 sets of 8 reps. Tempo 31X1. Feet on 20” surface.
2) Dumbbell Flies on Med Ball, 5 sets of 8 reps, increase load.
3) Bench Press, wide grip, 12-10-8-6-4-2, increase load.
2-minute rests between each set.
Complete each exercise before moving onto the next.
*Compare to 7/24/18.

Post total rounds/reps/loads for part A and loads for part B to Members Area or comments.

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Sunday 9/16 Happy Birthday Kim E!

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TODAY’S WOD:

20 min AMRAP
5 Thrusters (95/65)
5 pull-up
20 Double Unders
5 Power Cleans
5 Toes to Bar
20 Double Unders
7 Thrusters
7 pull-ups
20 Double Unders
7 Power Cleans
7 Toes to Bar

Each round increase reps by 2

Double under reps remain the same

Post total rounds/reps to comments.

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Saturday 9/15

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TODAY’S WOD:

4 Rounds for time:
400m run
15 Hang Power Snatch (95/65)
12 Burpees Over Barbell (Lateral)
3 Rope Climbs

Post time to comments.

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Friday 9/14

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TODAY’S WOD:

A. For time:
Buy-in: 3 Wall Walk-ups
5 rounds of:
6 Slamball Get-ups (50#/25#)
10 Slamball Squat Cleans
10 Slamball Push-Press
12 Slamball Walking Lunges
14 Push-ups w/hand on the Slamball…when done 5 rounds do:
Cash-out: 6 Wall Walk Ups
*Compare to 2/6/18. Time cap: 25 minutes

B. Strength 101:

“Legs”
1) 8 intervals of 20 seconds ON followed by 10 seconds off, of the following with an empty barbell:
Back Squats
Deadlifts
*Alternate between the two exercises at each call of “go”.

2) Back Squat 3 x max reps @ bodyweight.
*No more than a 2 second hold at the top of the squat, any longer terminates that set.
**Rest 3 minutes between efforts.

3) One attempt Max Hold at the bottom of the Back Squat with 50% of Bodyweight

*Compare to 10/2017.


Post time for part A and loads/reps for part B to Members Area or comments.

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Thursday 9/13 Happy Birthday Cedric!

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TODAY’S WOD:

A. 4 rounds for time:
6 Box Jumps (30”/24”)
12 Kettlebell High Pulls (70lb/50lb)
*Compare to 11/27/17. 5-minute time cap.

B. 100 Chest-tap Kettlebell Swings for time. (50lb/35lb)
*Compare to 5/10/18.

C. AMRAP in 7 minutes: Burpees
*Compare to 7/25/17.

D. Strength 101:
“Arms #1”
1) 5 supersets, rest 1 minute between sets:
Skull crushers x 10 reps, increase load
Barbell Curl x 10 reps, increase load
2) 3 sets of 21’s Bicep Curl, increase load, rest 1 minute between sets
3) 4 supersets, rest 1 minute between sets:
Alternating DB Curl x 12, increase load
Single DB, OH Tricep Extension x 12, increase load
4) Glutes: 100 Pelvic Thrusts
*Compare to 8/21/18.

Post time for part A, time for part B, reps for part C and loads for part D to Members Area or comments.

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Wednesday 9/12 Happy belated Birthday Austin!

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TODAY’S WOD:

A. “Rowing Annie” for time:
500-meter Row
50 Sit-ups
400-meter Row
40 Sit-ups
300-meter Row
30 Sit-ups
200-meter Row
20 Sit-ups
100-meter Row
10 Sit-ups
*Compare to 4/4/18.

B. Strength 101: “Glutes/Calves/Serratus Anterior”
Giant set of the following for 4 rounds, rest 3 minutes between rounds:
Weighted Hip Extensions x 15 @ 4221
Standing Calve Raises on 5” rise x 25
Straight-Arm DB Pull-over x 12 @ 4221
Prone Plate Row in GHD x 15
Good Mornings x 10
*Increase load if able each round. Compare to 6/28/18.

Post time for part A and loads for part B to Members Area or comments.

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Tuesday 9/11

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TODAY’S WOD:

A. “Remember 9/11”

9 rounds for time of:
11 Deadlifts (135#/95#) or LTBD
11 Pull-ups
11 Hang Power Cleans
11 Back Squats
11 Shoulder 2 Overhead
*40-minute time cap.
*Compare to 9/11/17.

B. Strength 101:

Chest & Back #1
1) Superset:
Floor Chest Press
10,8,8,6,4 reps for loads.
Wide-Grip Pull-ups (to the back) 5 sets of 10
2) Superset:
Dumbbell Chest Press on Med Ball
10,8,8,6,4 reps for loads.
Close-Grip Chin-ups 5 sets of 10 reps
*Little to no rest between exercises. Rest 2 minutes between each superset.
*Compare to 6/4/18.

Post time/load for part A and loads for part B to Members Area or comments.

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Monday 9/10 Happy Birthday Miriah!

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TODAY’S WOD:

A. “Bear Meets Man”

Complete as many reps (complexes) as possible in 30 minutes, alternating between exercises every 3 minutes:

Minutes 0-3: Bear Complex (PC+FS+PP+BS+PP = 1 rep) – LTBD

Minutes 3-6: Man-Makers w/dumbbells (Push-up + Row + Push-up + Row + Push-up + DB Squat Clean + Thruster + Overhead Lunge Left + Overhead Lunge Right = 1 rep). Push-ups are done on the dumbbells. – LTBD

Repeat the above sequence until 30 minutes is up. Movements in the Bear Complex may not be combined. *Compare to 1/25/18.

B. Strength 101:
“Just Abs”
10 sets of 10 reps for each exercise, for time
Crunches
Butterfly Curl Up
The Squirm
Crossed Leg Oblique Crunch
Single-leg Straight-leg Jackknives
*Compare to 7/26/18.

Post loads+reps for part A and time for part B to Members Area or comments.

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Sunday 9/9

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GYM CLOSED - We will be at the ThorpeWood 5K Trail Walk/Run and 10K Trail Run (timed event). Registration starts at 8am. Race starts at 9am. Come join the fun! 

ThorpeWood is located at 12805-A Mink Farm Rd - Thurmont - MD 21788-1402

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Saturday 9/8 Happy Birthday Coach Hannah!

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TODAY’S WOD:

Complete the following for total max repetitions:
7 min to complete:
400m run
25 GHD sit-ups
Then, 
Max rep Thrusters (75/55)
*2 min rest*
6 min to complete:
400m run
20 T2b
Then, 
max rep Hang Power Cleans
*2 min rest*
5 min to complete:
200m run
15 HSPU
Then,
Max rep Push Jerks
*2 min rest*
4 min to complete:
200m run
10 C2B Pull-ups
Then,
Max rep Thrusters
*2 min rest*
3 min to complete:
100m run
15 burpees
Then,
Max rep Hang Power Cleans
*2 min rest*
2 min to complete:
100m run
20 air squats
Then,
max rep Push Jerks
*1 min rest*
1 min AMRAP:
Double-unders

*28 total minutes of work (because I turn 28 hehehe) + 11 minutes of rest= 39 minute WOD*

*Courtesy of Coach Hannah

Post total reps to Members Area or comments. 

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Friday 9/7 Happy Birthday Jeremy, Daniel and Marlon!

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TODAY’S W.O.D:

A. “1,000” reps for time
1 min at each exercise. On call of rotate move to the next exercise until 1000 reps are achieved. The exercises:
Row (calories) 1 calorie = 1 rep
Jumprope (singles) 1 jump = 1 rep
Burpees
*Compare to 3/3/17.

B. “Shoulders”
5 sets. 3-5-minute rests between sets. Increase load. Slow and controlled.
Arnold Press x 12
Side Lateral Raise x 8
Upright Row x 8
Behind the Neck Press x 10
Bent Over Lateral Raise x 10
Front Dumbbell Raise x 12, alt. arms
Shrugs x 20
*Compare 7/19/18.

Post time for part A and loads for part B to Members Area or comments.

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Thursday 9/6

 REMINDER: CrossFit Frederick will be closed on Sunday, September 9th because we are walking and running in the ThorpeWood's 5K Trail Walk/Run and 10K Trail Run. Registration is still available if you missed this post in the box. Sign up and walk/run with us! 

REMINDER: CrossFit Frederick will be closed on Sunday, September 9th because we are walking and running in the ThorpeWood's 5K Trail Walk/Run and 10K Trail Run. Registration is still available if you missed this post in the box. Sign up and walk/run with us! 

TODAY’S WOD:

A. Complete as many reps as possible in 21 minutes:
400-meter Run
3 Ring Muscle Ups
9 Hang Squat Snatch (115lb/75lb) or LTBD
15 Toes to Bar
*Compare to 11/10/16.

B. Strength 101:
1) 10 rounds of: 3 Weighted Pull-ups + 5 Strict Pull-ups + 7 Kipping Pull-ups**
**RX = 45lbs DB, coming off the bar or going to the ground constitutes termination of a set.
*Compare to 12/14/17.

Post total reps/loads for part A and loads/reps completed per round for part B to Members Area or comments.

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Wednesday 9/5

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TODAY’S W.O.D:

A. Deadlift 5RM, 15-minute time cap. Touch-n-go. 
*Compare to 2/12/18.

B. For time:
Run 400 meters
30 Double-unders or Tuck Jumps (TJ)
12 Dumbbell Thrusters (LTBD)
Run 200 meters
40 Doubleunders or TJ
12 DB Thrusters
Run 100 meters
50 Doubleunders or TJ
12 DB Thrusters
*Compare to 9/13/17. 15-minute time cap.

C. Strength 101:
Bench Press & Arms
1) Bench Press 5x5. Increase load. 2 minutes rests.
2) Giant Set Arms, 2-minute rest between sets: 3 sets of:
10 Floor DB Triceps Press
12 Barbell Drag Curls
12 Strict Dips
12 DB Hammer Curls
12 Close Grip BB Press on Floor
*Compare to 12/19/17.

Post load for part A, time/DB load for part B and loads for part C to Members Area or comments. 

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Tuesday 9/4 Happy 1st Day of School Frederick County, Maryland!!!

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TODAY’S WOD:

A. 3 rounds for time:
50 Reverse Kettlebell Woodchoppers (50lb/35lb)
50 Sit-ups
15 Knees-to-Elbows
*Compare to 9/5/17.

B. Shoulder Press
5x3, Load stays the same. 1-minute Rests.
Compare to 5/8/17.

C. Strength 101:
“Legs #2”
Superset:
Back Squat 15,12,10,8,6 reps for load.
Hamstring Raises 5 sets of 8 reps.
Superset:
Sissy Squats 5 sets of 8 reps @ 5200 tempo
Walking Lunge with Dumbbells 5x10-meters
Rest 2 minutes between supersets. 
Compare to 7/13/18.

Post time for part A, loads for part B and loads for part C to Members Area or comments.

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Monday 9/3 Happy Labor Day!!!

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Labor Day Schedule: Class at 9am, 10am and 11am. No Strength 101. 

TODAY’S WOD:

“Gator”
8 rounds for time:
5 Front Squats (185lbs/135lbs) or LTBD
26 Hand-Release Push-ups
Compare to 8/15/16.

Post time/load to Members Area or comments. 

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Sunday 9/2

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Labor Day Schedule - ONLY 9am, 10am and 11am WOD's on Monday, September 3rd. 

TODAY'S WOD:

For time:
800 Meter Run
Then,
5 Rounds of -
9 Pull-ups
12 Sumo Deadlift High Pulls (95/65)
15 Box Jumps (24/20)
50 Double Unders
Then,
800 Meter run

Post time to Members Area or comments. 

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Saturday 9/1

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TODAY’S WOD:

Complete for time:
10 Burpee over bar
50 Push press (75/55)
200m run with sandbag

10 burpee over bar
40 push press
200m run (No weight)

10 burpee over bar
30 push press
200m run with sandbag

10 burpee over bar
20 push press
200m run (No weight)

10 burpee over bar
10 push press
200m run with sandbag

Post time to Members Area or comments.

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Friday 8/31 Happy 22nd Anniversary Coach Amanda and Coach Dave!

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TODAY’S WOD:

A. "Amanda and Dave May Anniversary"
 Complete as many rounds a possible in 1,996 seconds (33 minutes) of:
8 Floating Deadlifts, LTBD
31 Double-unders
22 GHD Sit-ups

The year we were married: 1996
The month and day: August 31st
The number of years we’re celebrating: 22
Compare to 8/31/17.

B. Strength 101:
Upper Arms:
Superset:
Barbell Drag Curls
DB Lying Tricep Extensions
5 sets of 15,10,8,6,4 reps for loads
Rest 2 minutes between supersets. 
Superset:
Alternating, DB Hammer Curls
Tricep Kickbacks
5 sets of 8 reps per arm for loads
Rest 2 minutes between
Glutes and Hips:
100 per leg: 
Lying Side Leg Raises with back against the wall
100 Prone Lower body leg raise
Compare to 7/20/18.

Post loads/rounds for part A and loads for part B to Members Area or comments. 

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