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Thursday 8/16 Happy Birthday Mireille!

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TODAY’S WOD:

A. 100 Kettlebell Reverse Wood Choppers for time. LTBD.
Compare to 8/2/16. 15-minute time cap.

B. A little mobility…TBD
C. Strength 101:
"Shoulders #1"
Behind the Neck Barbell Press 15,10,8,8,6 reps for load.
Lateral Raises 5 sets of 8 reps.
Bent-Over Lateral with plates 5 sets of 8 reps
Dumbbell Shrugs 5 x 10 reps
Rest 2 minutes after each giant set before repeating and increasing loads if you can
*Compare to 6/22/18.

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

 

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Wednesday 8/15

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TODAY'S W.O.D:

A. "Beowulf"
For time:
Row 1000 meters
Run 800 meters
10 rounds of:
5 Ring Dips
10 Pull-ups
15 Jumping Ball Slams (50lb/25lb)
then, run 800 meters
Row 1000 meters
*Time cap 45 minutes.
*Compare to 7/22/17.

B. Strength 101:
Back Squats 10’s & 20’s
5x10 Back Squats. 
Increase load. 
2-minute Rests. 
Then 3x20 Back Squats (start at last set of 10's load) 
Increase load from there. 
2-minute Rests.
*Compare to 3/8/18.

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

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Tuesday 8/14

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TODAY’S WOD:

A. 350 Doubleunders for time.
*Compare to 7/16/13.

B. 4 rounds for time of:
20 Kettlebell Clean and Jerk (50lb/35lb)
15 V-Ups
*Compare to 4/16/13.

C. Strength 101:
1) 10 minutes to find 1RM Bench Press.
2) 10 x 1 at 94% 1RM, Bench Press
*Compare to 4/19/18.

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

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Monday 8/13

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TODAY'S W.O.D:

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 3/8/17.

B. “Fran”
21-15-9 reps for time:
Thrusters 95lb/65lb
Pull-ups
*Compare to 1/11/18.

C. Strength 101:
1) Weighted dips 5x3. Increase loads. Rest 2 minutes.
2) 4 rounds of:
21’s Bicep Curls
8 Bent Over Rows, palms up, tempo 31X2
50 Leg Levers
50, 4ct. Flutter kicks
*Compare to 6/6/18.

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

 

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Sunday 8/12 Happy Birthday Rachel!

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TODAY'S WOD:

3 ROUNDS, with a 4 minute rest in between each round, of the following sequence:
21-15-9
Squat Clean
Push Jerk
Sit-Ups

*Each round is for time. Increase load if able. *

(Example scenario: athlete uses 75 for round one, 95, then 115).

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

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Saturday 8/11

 Future Mr. and Mrs. Isaac Morgan. Feel the LOVE!!!

Future Mr. and Mrs. Isaac Morgan. Feel the LOVE!!!

TODAY’S WOD:

For time:
800m run
10 HSPU
20 Pistols
30 Toes to Bar
40 Burpees
50 Wallball shots (20/14)
60 Double Unders
800m run

Post time to Members Area or comments.

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Friday 8/10 Happy Birthday Brian D!

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TODAY’S WOD:

A. "Core-Blaster #1"
For time:
50 Hollow rocks
50 Leg Raises with hip lift
50-meters Inch worm
50 Superman’s
50 V-Ups
50 Superman Rocks
50 Side Lunges, a.k.a. lateral lunge (load, optional)
50 Bicycle Crunches
50 Russian Twists with PVC or barbell in back rack position
50 Mountain Climbers, CFF style, not 4-count

B. Strength 101:
“Dumbbell Fun_2”
Cross-Body Extensions 3x15/side
Concentration Curls 3x12/side
Cross-Body Curls, 3x15/side
Bent-Over Laterals, 3x12
Upright Dumbbell Row, 3x25
Lateral Raises, 3x10
Front Dumbbell Raise, alt. arms 3x12/side
*Increase load each set. Athlete must complete a set of each exercise before resting. Three total giant sets to be completed. Rest 2 minutes between each giant set. 
*Compare to 2/24/17.

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

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Thursday 8/9

 Coach Kara with baby, Nash. 

Coach Kara with baby, Nash. 

HAPPY 10TH ANNIVERSARY CROSSFIT FREDERICK!!!

Today marks the beginning of CrossFit Frederick's 10th year since we opened our doors to our amazing members. We are thankful each day we come to work and the daily opportunity to help so many clients. We want to thank each and every one of our clients for helping make CrossFit Frederick awesome. 

TODAY'S WOD:

A. For time:
50 Push-ups
50 Pull-ups
400-meter Run
40 Push-ups
40 Pull-ups
400-meter Run
30 Push-ups
30 Pull-ups
400-meter Run
20 Push-ups
20 Pull-ups
400-meter Run
10 Push-ups
10 Pull-ups
400-meter Run
*Compare to 8/9/16. First WOD in the new BOX, 8/9/08.

B. Strength 101:
“Legs #8”
1. Superset #1
5 total sets. 
10 Hamstring Raises on the GHD
20 Glute Deadlifts with Dumbbells
10-8-8-6-4 reps for loads – Back Squats
2-minute rests between supersets. Increase loads each set. 
2. Superset #2
4 total sets.
12 Dumbbell Hamstring Curls
15 Sissy Squats (not 1 ¼), cradling a plate
1-minute rests between supersets. Increase loads each set. 

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

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Wednesday 8/8

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TODAY’S WOD:

A. Every 3 minutes for 15 minutes:
3 Clean Deadlifts + 3 Hang Power Cleans + 3 Front Squats
*increase loads, if able. 

B. 3 rounds for time:
50-meter Overhead Walking Lunge, plate (LTBD)
30 Slam Ball Over the Shoulder (50lb/25lb)
*Compare to 1/24/18. 15-minute time cap.

C. Strength 101:
“Posture Makes Perfect #2”
5 giant sets. 2-minute rests after each giant set.
12 Hyperextensions*
8 Good Mornings*
8/side, Kettlebell Bent-over-Row
3-5 reps, Close-grip Chin-ups (chest to bar), partner assist, if necessary
*Increase/add loads ONLY if full-range-of-motion is achieved

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

 

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Tuesday 8/7 Happy Birthday Connie!

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TODAY'S WOD:

A. Every 2 minutes for 10 minutes:
Snatch Deadlift, 5 reps, increase loads.

B. 12-9-6-3 reps for time:
Hang Power Snatch (LTBD)
Bar Facing Burpees Jump Over the Bar
*Compare to 9/12/17.

C. Strength 101: The Chest #4
1. Superset:
DB Flies on Med Ball
Single Arm DB Chest Press per arm
12,8,6,4 reps for loads.
90 second rests.
2. Superset:
DB Pull-Over on Med Ball
4 sets of 10 reps, increase loads.
Strict Dips (Stationary, no rings)
 4 sets of 8 reps, add load if able.
2 minute rests. 
3. Glutes and Hips:
100 per leg, lying side leg raises, back against the wall. 
*Compare to 7/2/18.

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

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Monday 8/6

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TODAY'S WOD:

A. Every 4 minutes for 20 minutes complete the following barbell complex without resting or setting the barbell down. Increasing load after each set. 
4 Shoulder Press  
3 Push Press  
2 Squat Jerks
1 Split Jerk, left side + 1 Split Jerk, right side
*Compare to 6/11/18.

B. “Filthy Fifteen” 
5 rounds for time of:
15 Pull-ups
15 Doubleunders
15 Squats
15 Push-ups
**17-minute time CAP. Compare to 6/23/16.

C. Strength 101:
Upper Arms:
1. Superset:
Barbell Drag Curls
DB Lying Tricep Extensions
5 sets of 15,10,8,6,4 reps for loads
Rest 2 minutes between supersets. 
2. Superset:
Alternating, DB Hammer Curls
Tricep Kickbacks
5 sets of 8 reps per arm for loads
Rest 2 minutes between
3. 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 for part A, time for part B and loads for part C to Members Area or comments. 

 

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Saturday 8/4

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No Open Gym or 8am class. We open at 8:30am, 31 Heroes WOD at 9am and potluck from 10am to 12pm. Please bring a dish to share, BYOB and friend/family are a $10 drop-in. 

TODAY’S WOD:

31 Heroes WOD

Complete as many rounds as possible in 31 minutes of:
8 Thrusters (155lbs/105lbs)
6 Rope Climbs (15ft. ascent)
11 Box Jumps (30”/24”)

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

Post team and total reps to Members Area or comments. 

 

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Friday 8/3 Happy Birthday Shannon B!

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Friendly reminder, the 31 Heroes WOD is this weekend, Saturday, August 4th at 9am. A potluck (10am-12pm) will follow immediately after the WOD so please bring a dish to share!!! BYOB! Friends and Family $10 drop-in. Open Gym and the 8am class are cancelled. Email us at info@crossfitfrederick.com, with questions. 

TODAY’S WOD:

A. 10 rounds: 
30 seconds of rowing for average watts and total time
Damper set @ 4.5. 
Complete 20 Kettlebell Swings immediately after each row.
*Compare to 3/16/17.

B. Strength 101:
1) Weighted Hip Extensions, 3 x 12, *increase load each set.
2) Tempo - Prone DB Row on the GHD, 3x8 @4212, neutral grip, *increase load each set.
3) BB Reverse Bicep Curl, 3x10, no bouncing, *increase load each set.
*increasing load should only occur if the proper range of motion is achieved for the exercise. 
*Compare to 12/7/17.

Post total average watts, total time, kettlebell load for part A and loads for part B to Members Area or comments. 

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Thursday 8/2

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TODAY’S WOD:

A. “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 5/18/18.

B. Strength 101:
Tabata Leg Raises (reps)
Rest 1 minute
Tabata V-Ups (reps)
Rest 1 minute
Tabata Crunches
Rest 1 minute
Tabata Squirms
Rest 1 minute
Tabata Good Mornings (45lb/35lb or LTBD)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Complete each exercise entirely before resting and moving onto the next exercise. Post total reps completed.
*Compare to 10/27/17.

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

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Wednesday 8/1

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TODAY’S WOD:

A. 5 rounds for time with 30 seconds ON and 30 seconds OFF*:
20 Jumping Lunges
20 Meter Handstand Walk
6 Bar Muscle-ups

*The athlete will begin the workout at the call of “go”. Completing as much as possible of the 1st exercise in 30 seconds and then resting 30 seconds, until desired distance or reps are completed.  The athlete may move immediately into the next exercise during the 30 seconds ON but must stop and rest during the 30 seconds OFF. 
*Compare to 5/22/18.

B. Strength 101:
“Dumbbell Fun” for loads. 
Arnold Press 3x12. 
Chest Press 3x8. 
Reverse Flye 3x5. 
Bent Over Row 3x12. 
Hammer Curls, alternating arms 3x14. 
Tricep Extension, single DB. 3x12.
*Compare to 4/3/18. Increase load each set. Rest 90 seconds between sets. 

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

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Tuesday 7/31

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TODAY’S WOD:

A. Dumbbell Chest Press 10-10-8-8-6-6-4-4 reps for load.
Do 8 Strict Pull-ups immediately following each set of Chest Press.
*Compare to 5/17/18.

B.  2 rounds for time:
20 Sit-ups
30 Toes to Bar
40-meters Burpee Broad jumps
*Compare to 5/17/18.

C. Strength 101:
“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
*Compare to 5/17/18.

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

 

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Monday 7/30

 Welcome back, Robert and Mila!!!

Welcome back, Robert and Mila!!!

 TODAY’S WOD:

A. 8 rounds for time:

5 Deadlifts, increase loads

Rest 1 minute

5 Handstand Push-ups, strict

Rest 1 minute

B. Strength 101:

“Legs”

  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. 1-minute rests.

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

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Sunday 7/29 Happy Birthday Isaac!

 Command Sgt. Maj. Martin "Gunny" Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.  He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.  He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.  (Source: CrossFit.com)

Command Sgt. Maj. Martin "Gunny" Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin. 
(Source: CrossFit.com)

TODAY’S WOD:

"Gunny"

For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

Post time to Members Area or comments. 

 

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Saturday 7/28

 Coach Dave helping another client with some tight muscles. Just a quick deep tissue massage. 

Coach Dave helping another client with some tight muscles. Just a quick deep tissue massage. 

TODAY’S WOD:

For Time:
3 rounds:
7 Thrusters (95/65)
7 Chest to bar pull-ups
7 Alternating box step ups (per leg-20’/24’)
...THEN, 50/35 calorie row...
THEN, 3 rounds: 
7 Front Squats
7 Toes to Bar
7 Box Jumps
...THEN, 50/35 calorie row...
THEN, 3 rounds:
7 Shoulder to Overhead
7 Burpees over the barbell
7 Box Jump Overs

**The athlete will use the same weight for the entire workout.

Post time to Members Area or comments. 

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