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Tuesday 12/18

  We miss you Amanda Cane, Cherrybell Delgado, and Mariah Rodriguez!

We miss you Amanda Cane, Cherrybell Delgado, and Mariah Rodriguez!

TODAY’S WOD:

A. Staggered Deadlifts, every 2 minutes for 10 minutes.
3 reps of the following, complete without setting the bar down:
Deadlift Lift-Off (hold 3 seconds), to below knee (hold 3 seconds), to above knee (hold 3 seconds), to full lock-out (hold for 3 seconds)
Increase loads.

B. For time:
Row 500 meters
50 Sit-ups
9 Sumo-Deadlift High Pulls (50kg/35kg)
Row 400 meters
40 Sit-ups
7 Sumo-Deadlift High Pulls
Row 300 meters
30 Sit-ups
5 Sumo-Deadlift High Pulls
Row 200 meters
20 Sit-ups
3 Sumo-Deadlift High Pulls
Row 100 meters
10 Sit-ups
1 Sumo-Deadlift High Pull

TODAY’S STRENGTH TRAINING:

The Shoulders and Glutes/Hips

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

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Monday 12/17

  We miss you Brooke Whetstone!

We miss you Brooke Whetstone!

TODAY’S WOD:

A. Back Squat 5-4-3-2-1-1-1 reps for loads.
2-3-minute rests between sets.
20-minute time cap.
*Compare to 11/21/18.

B. “Cindy”
As many reps as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
*Compare to 01/12/15.

TODAY’S STRENGTH TRAINING:

Bench Press 1RM/10x1 @ 94% of 1RM

1) Bench Press 5-4-3-3-2-2-1-1-1 reps for loads. 2-minute rests between sets.
2) 10x1 rep @ 94% of 1RM. 2-minute rests.
*Compare to 08/14/18.

Post max load for part A, total reps for part B and max load + 94% of 1RM load for Strength training to Members Area or comments.

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Sunday 12/16

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TODAY’S WOD:

For time:
Buy in: 75 wall balls
Then....
4 rounds of:
800 meter Run
25 Kettlebell Swings
2 Handstand walks around box
25 Burpees
Buy out: 75 Wall balls

Post time to Members Area or comments.

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Saturday 12/15

Congratulations Sarada! Your name was selected for the free month Unlimited Membership offered with the toy drive.
Thank you to everyone that donated this year.
We received 136 toy donations! We are thankful for our wonderful Members and neighbors in the business park. We surpassed our expectations!!!

TODAY’S WOD:

“Best Friends with Slam ball”
5 Rounds for time:
6 Slam ball get-ups (50/25)
10 Jumping Ball Slams
12 Burpees over Slam ball
14 Slam balls over the shoulder
40 meters, Walking Lunge with slam ball

Post time to Members Area or comments.

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Friday 12/14 Happy Birthday Danielle Garcia!

  We miss you Trey Niemeier!!!

We miss you Trey Niemeier!!!

TODAY’S WOD:

2 rounds for time:
50 Doubleunders
40-meter Handstand Walk
30 Pistols, alternate legs
20 L-Pullups
10 Hand Release Push-ups
5 Bar Muscle Ups
*Compare to 10/03/17.

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 for 1, 2, 3 to Members Area.
*Compare to 10/23/18.

Post time for the WOD and loads for Strength Training to Members Area or comments.

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Thursday 12/13 Happy Birthday Tabitha!

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TODAY’S WOD:

“Bear Complex”

7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*5 total rounds, rest 3 minutes between rounds.

Guidelines:
1) No resting the bar on the ground during your 7 sets. Hold onto it.
2) Athlete may rest it on their body.
3) Resting/pausing/stopping the barbell on the ground will terminate that round.
4) No combining movements.
5) Athlete must complete each exercise in its entirety before immediately moving onto the next exercise.
6) Athlete may ONLY combine the last two exercises in the sequence (Back Squat + Push Press = Back Rack Thruster)
7) Increase loads.
*Compare to 08/02/18.

TODAY’S STRENGTH 101:

“Posture Makes Perfect #1”

3 rounds:
8 per side of 1-arm Dumbbell Bent Over Row
8 per side of 1-arm Bent Over Lateral Raise with a plate
10 Upright Rows to the Face (LTBD)
8 seated Behind the Neck Press (LTBD)
*Compare to 3/23/18.

Post loads for the WOD and loads for Strength to Members Area or comments.

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Wednesday 12/12

Today is the final day for toy donations. Please drop them off between the hours of 5 AM to 12 PM and 5 PM to 8 PM. Thank you for your generosity!

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TODAY’S WOD:

A. Every 90 seconds for 9 minutes:
5 Sumo Deadlift High Pulls
*increase loads, compare to 03/10/17.

B. For time:
Row 1,000 meters
50 DB Snatches, alternate arms, LTBD
Row 750 meters
35 DB Snatches
Row 500 meters
20 DB Snatches
*Compare to 11/18/16.

TODAY’S STRENGTH 101:

Bench Press 10x10, increase loads, 2-minutes rests.
*Compare to 11/05/18.

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

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Tuesday 12/11

 December 12th is the final day to drop-off your donations. The gym will be open 5 AM - 12 PM and 5 PM - 8 PM. Thank you for your generosity!!!

December 12th is the final day to drop-off your donations. The gym will be open 5 AM - 12 PM and 5 PM - 8 PM. Thank you for your generosity!!!

TODAY’S WOD:

Every two minutes for 20 minutes:
1 Arm Dumbbell Chest Press 3 per arm + 4 Decline Push-ups, feet on 20” rise
Increase loads for DB. Record loads and push-up completion.
Compare to 02/26/18.

Rest 3 minutes then,

5 sets of Deadlift Lift-Offs x 3 w/3 second hold, increase loads
90 second rests. Record loads.

TODAY’S STRENGTH 101:

“Legs #7”
1. Hyperextensions x 8 + Leg Extensions x 15, for loads, 4 sets, 1-minute rests.
2. Walking Lunges (DB’s) x 20 meters, for loads + Back Squats x 10 (Butt to heals), for loads, 5 sets, 1-minute rests.
3. 4 x 100-meter sprints. Complete in 10x10-meter increments as a shuttle run. 1-minute rests.
*Compare to 10/01/18.

Post scores for WOD and Strength to Members Area or comments.

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Monday 12/10 Happy Birthday Pam Bator!

 We had so much fun hosting the Wine & Blanket Making Party to make blankets for the homeless. Thank you Haley Bauer and Trish Cassidy for the opportunity!!!  Please let me know if you need to use the gym in the future. We are happy to open our space for any charity event.

We had so much fun hosting the Wine & Blanket Making Party to make blankets for the homeless. Thank you Haley Bauer and Trish Cassidy for the opportunity!!! Please let me know if you need to use the gym in the future. We are happy to open our space for any charity event.

TODAY’S WOD:

21-15-9 reps for time:
Hang Power Snatch (50kg/35kg)
Front Squat
Then,
Row 500 meters

TODAY’S STRENGTH 101:

“Biceps & Abs”
1) 4 sets of 8 reps, increase loads.
BB Drag Curls
DB Hammer Curls
50 Crunches
1-minute rests.
2) 3 sets, increase loads.
Alternating DB Curls (5/arm)
Concentration Curls (8/arm)
25/side, Oblique Crunch
3) 3 rounds for time:
10 Leg Raises with Hip Lift
20 Bicycle Crunches
20 Standing Oblique Crunch w/DB per side
20 Standing Crossover Toe Touches w/DB per side
*Compare to 10/25/18.

Post time for the WOD and loads for the Strength to Members Area or comments.

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Sunday 12/9

  We miss you Georgia!

We miss you Georgia!

TODAY'S WOD:

"Jason" for time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
(Scale for Muscle-ups is 1 Pull-ups + 1 Dips for 1 Muscle-up)

Post time to Members Area or comments. Compare to 11/26/13.

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Saturday 12/8

  We miss you Tony Thompson!

We miss you Tony Thompson!

TODAY'S TEAM WOD:

Teams of 2 will complete 8 rounds for time of:
40 meter Walking Lunge with plate overhead
40 Kettlebell Swings
40 Wall Ball Shots
20 Synchronized Burpees
*more details will be released at the start of our 8am and 9am classes on Saturday morning.

Post time and team to comments.

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Friday 12/7 Happy Birthday Bob and Valeria!

 Man-makers: using dumbbells do a push-up + row, right + push-up + row, left + push-up + jump to feet + db squat clean + thruster + overhead lunge, right + overhead lunge, left. All of that equals FUN and sweat!

Man-makers: using dumbbells do a push-up + row, right + push-up + row, left + push-up + jump to feet + db squat clean + thruster + overhead lunge, right + overhead lunge, left. All of that equals FUN and sweat!

TODAY'S WOD:

4 rounds for time:
20-meter Handstand Walk
Rest 1 minute.
Tempo Back Squat, 5 reps @ 3313. LTBD.
Rest 1 minute.
100-meter Run/Sprint
Rest 1 minute.
Max repetition Pull-ups**
Rest 1 minute

**anytime you see “max repetition” this means you have one attempt to do as many reps as possible without stopping or resting. Compare to 04/18/17.

TODAY'S STRENGTH 101:

“The Glutes #1”
10 sets of 20 reps, 90 second rests.
Single-leg, Straight Leg Deadlift w/DB (load)
Hip Thrusts (load)
Drop Lunges (load)
Weighted Hip Extensions (load)
Side Leg Raises/side, back against the wall (no load)

Post time for WOD and loads for Strength to Members Area or comments.

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Thursday 12/6 Happy Birthday Shannyn and Mercy!

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TODAY’S WOD:

A. E3M for 15 minutes:
3 Deadlifts, increase load, then...
E3M for 9 minutes:
1RM, increase load.
No dropping the barbell from the top
*Compare to 0/13/18.

B. Five rounds of 5-minute AMRAP with 2-minute rests between rounds:
2 Man-Makers* (Dumbbell LTBD)
3 Strict Knees to Elbows
*With a pair of DB’s, do the following sequence: Push-up, Right Arm Row, Push-up, Left Arm Row, Push-up, DB Squat Clean, Thruster, Overhead lunge w/DB Left, OHL w/DB Right = 1 rep.

The athlete will have 5 minutes to do as many rounds as possible before resting 2 minutes and repeating for Five total rounds.
*Compare to 07/12/17.

C. 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 09/10/18.

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

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Wednesday 12/5

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TODAY’S WOD:

A. A. Every minute for 16 minutes:
1st minute: Hang Muscle Snatch (empty barbell or PVC), 45 seconds (reps)
2nd minute: Overhead Squats (empty barbell or PVC), 45 seconds (reps)
3rd minute: Hip and Back Extension, 45 seconds (reps)
4th minute: As many Doubleunders as possible (reps)
*Compare to 05/31/18.

B. Hang Power Snatch, 8x2, increasing loads, 2-minute rests.
*Compare to 01/30/17.

C. Strength 101:
“Legs #4”
100 meters Walking Lunges (no load)
Superset for 5 rounds (not for time):
Hamstring Raises on the GHD x 5 reps
Stiff Leg Deadlift w/DB x 20 reps increase loads.
Rest 2 minutes between each superset
End with 10 minutes of Jumprope
*Compare to 09/25/18.

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

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Tuesday 12/4

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TODAY’S WOD:

A. “Brenton”
5 rounds for time:
100ft. Bear Crawl
100ft. Standing Broad Jump
3 Burpees after every 5 Broad Jumps
Have a 20lb. vest, wear it.
*Compare to 12/20/17. Time cap: 18 minutes.

B. 3RM Power Clean.
15-minute time cap.
*Compare to 4/28/14.

C. Strength 101:
“Shoulders and Arms”
1) Seated Arnold Press x 8
Seated DB Hammer Curls x 10
Seated DB Tricep Extension, single DB x 12
5 sets. Increasing loads. 2-minute rests.
2) Rainbow Press x 6

Drag Curls x 8

Close Grip Tricep Press x 8, on medicine ball
3 sets. Increasing loads. 2-minute rests.
3) DB Upright Row x 5
DB Side Lateral Raise x 5
DB Bent Over Lateral Raise x 5
8 sets. Loads stay the same. 30 second rests.

*Compare to 11/8/18.

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

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Monday 12/3 Happy Birthday Janell!

Thank you to everyone that could attend the Christmas Party on the 1st of December. Having a chance to catch up, enjoy good food, drink tasty beverages and eat yummy desserts, was a nice break from just sweating and wodding together. We hope everyone had a good time!

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TODAY’S WOD:

A. Front Squat 4x4 @ tempo 3330
Increasing loads. 2-minute rests.
*Compare to 12/19/17.

B. Complete as many reps as possible in 9 minutes of:
5 Thrusters (60kg/35kg) or LTBD
5 Lateral Box Jumps (20”)
10 Plyo-Push-ups
*Compare to 12/19/17.

C. Strength 101:
“Chest and Back #2”
1) Bench Press 10-8-6-4-2 reps for load.
Weighted Pull-ups 5-5-5-5-5 reps for load. Scale to partner assist or no-load pull-ups. Reps must be completed unbroken.
*perform as a superset with 2-minute rests between.
2) Dumbbell Flies on Medicine ball 10-8-6-4-2 reps for full range of motion, keep load on the lighter side.
Barbell Bent Over Rows 10-8-6-4-2 reps for loads.
*perform as a superset with 2-minute rests between.
*Compare to 10/22/18.

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

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Sunday 12/2

   We miss you here at CrossFit Frederick!

We miss you here at CrossFit Frederick!

Hanukkah WOD 2018

EIGHT CRAZY NIGHTS!

For Time:
800m Run
Then.... 8 Rounds of:
8 Dumbbell Ground to Overhead (Per Arm. Means 16 Total)
8 Pistols (Per Leg. Means 16 Total)
8 Burpee Pull Ups
8 Overhead Squats with Dumbbells

Once completed 8 Rounds...Run 800m.
*Every 8mins. 400m Run

Post time and loads to Members Area or comments.

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Saturday 12/1

 Practicing Doubleunders. Model: Nina C.

Practicing Doubleunders. Model: Nina C.

TODAY’S WOD:

"Silent Night" a Christmas WOD

TBA in class today! See you soon.

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Friday 11/30

 Pike Hold. Model: Pam B.

Pike Hold. Model: Pam B.

TODAY’S WOD:

A. 7 rounds, each for time:
29 Calorie Row
29 Back Squats (45kg/35kg) or LTBD
Rest 2 minutes

B. “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 9/18/18.

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

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Thursday 11/29 Happy Birthday Logan!

 Kettlebell High Pull. Model: Kim V.L.

Kettlebell High Pull. Model: Kim V.L.

TODAY’S WOD:

A. Complete 7 rounds for time:
10 x 10-meter Shuttle Runs, 2-hand touch at turn around
Rest 30 seconds
5 x 10-meter Front Rack Kettlebell Carry (70lb/50lb), Left side
Rest 30 seconds
5 x 10-meter Front Rack Kettlebell Carry, Right side
Rest 30 seconds
8 Strict, Single-Leg, Toes to Bar, alternate legs
Rest 30 seconds
*Compare to 12/14/17.

B. Strength 101: “Legs #10”
5 sets of:
20-meters Overhead Walking Lunge w/barbell, increase loads
20 Back Extensions
Rest 1 minute
20 DB Glute Deadlifts, increase loads
20 DB Single-Leg Straight-Leg Deadlift (one DB), alternate legs
Rest 2 minutes…

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

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