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Thursday 10/18

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TODAY’S WOD:

A. Every 3 minutes for 12 minutes:
3 Clean Lift-offs
2 Clean High Pulls
1 Power Clean
*Increase loads.

B. “Running Annie”, for time:
Run 1000 meters
50 Sit-ups
Run 800 meters
40 Sit-ups
Run 600 meters
30 Sit-ups
Run 400 meters
20 Sit-ups
Run 200 meters
10 Sit-ups

C. Strength 101:
“Glutes #1”
10 sets of 20 reps for each exercise, 90 second rests after all exercises:
Single-leg, Straight-leg Deadlift, alternate, dumbbells (load)
Hip Thrusts (load)
Drop Lunges (load)
Weighted Hip Extensions (load)
Side Leg Raises with back against the wall (no load)
*increase loads were capable. Compare to 8/20/18.

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

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Wednesday 10/17

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TODAY’S WOD:

A. Heaving Snatch Balance, 10x2, 2-minute rests.

B. Strength 101:
Tabata Leg Raises (reps)
Rest 1 minute
Tabata V-Ups (reps)
Rest 1 minute
Tabata Crunches (reps)
Rest 1 minute
Tabata Squirms (reps)
Rest 1 minute
Tabata Good Mornings (45lb/35lb or LTBD) (reps)
*Compare to 8/2/18.

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.

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

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Tuesday 10/16

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TODAY’S WOD:

A. “Annie are you OK”
21-15-9 reps for time:
Row for calories
Thrusters (65lb/45lb)
Medicine Ball Cleans (20lbs/14lbs)
Sumo-Deadlift High Pull (65lb/45lb)
Wall Ball Shots (20lb/14lb), 8ft. target
Burpees
*Compare to 9/29/15.

B. 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 9/13/18.

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

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Monday 10/15

  *Disclaimer: Amanda and Dave May are not licensed dietitians and may not write you a diet. They may make suggestions that better suite your body type, performance goals and physique goals.  To schedule your appointment, email Coach Amanda at 2018challenge@crossfitfrederick.com. Join the gym for a month, make changes to your nutrition and get results for a lifetime.

*Disclaimer: Amanda and Dave May are not licensed dietitians and may not write you a diet. They may make suggestions that better suite your body type, performance goals and physique goals. To schedule your appointment, email Coach Amanda at 2018challenge@crossfitfrederick.com. Join the gym for a month, make changes to your nutrition and get results for a lifetime.

TODAY’S WOD:

A. Every 3 minutes for 15 minutes do:
5 Deadlifts (5x5), increase loads.
*Compare to 5/21/18.

B. Complete as many reps as possible in 20 minutes:
Back Squats x 5 @33X2 (LTBD)
Box Jumps x 8 (30”/24”)
Strict Pull-ups x 3
*Compare to 5/21/18.

C. 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 9/17/18.

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

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Sunday 10/14

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TODAY’S WOD:

AMRAP in 24 minutes:
Athlete will do 30 seconds of work followed by 30 seconds of rest until 24 minutes is up.
(Keep track of rounds and reps)

20 Seated DB Shoulder press
20 Butt Kicker Lunges
20 DB Bent Over Row
20 Pistols
200 Meter Run

After AMRAP, Rest exactly 4 minutes, then
3 rounds:
20 leg levers
30 sec Superman hold

Post total reps and load to Members Area or comments.

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Saturday 10/13 Happy Birthday Mae and Frank!

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TODAY’S WOD:

“Craig’s Fun”

Teams of 2 will complete as many reps as possible in 20 minutes of:
9 Burpee Box Jumps (24”/20”)
9 Squat Cleans (135lb/95lb)
12 Burpee Box Jumps
12 Squat Cleans
15 Burpee Box Jumps
15 Squat Cleans
Etc…adding 3 reps at each exercise, each round. Each athlete performs each couplet as a relay.

Post team and total reps to Members Area or comments. Compare to 12/12/16.

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Friday 10/12

 Don’t be like Zeus. Stop laying around and get in here to workout!!!

Don’t be like Zeus. Stop laying around and get in here to workout!!!

TODAY’S WOD:

A. Jefferson Curl, 5x5, LTBD, rest 2-minutes.
*Compare to 6/30/17.

B. 12-21-18-36 reps for time:
Doubleunders
Sunrises (25lb/10lb)
Wall Ball Shots (20lb-10’/12lb-9’)
*Compare to 1/26/16.

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 8/16/18.

Post load (if any) for part A, time for part B and loads for part C to Members Area or comments.

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Thursday 10/11

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TODAY’S WOD:

A. 10 intervals of 500-meter Row for total calories.
*Goal 300 calories+.
*Compare to 3/3/16.

B. Strength 101:
“Legs #3”
1) 5x25 – Overhead Squat (LTBD), 90-seconds rests.
2) 5x10-meters, Walking Lunges, rest DB on shoulders (LTBD). 90-seconds rests.
3) 3x8 Hamstring Raises on GHD
4) 3x25 Hip Thrusts w/barbell
*Compare to 5/22/18.

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

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Wednesday 10/10

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TODAY’S WOD:

A. “Clean Complex_1”
Every 4 minutes for 20 minutes:
5 Clean Lift-Offs
4 Clean Deadlifts
3 Clean High Pulls
2 Power Cleans
1 Front Squat
1 Squat Clean
*Increase loads. (Source: CrossFit Frederick Strength Programming from 3/27/18)

B. Strength 101:
“Arms #2”
1) Superset: 5 sets x 15 reps, increase load.
Bench Dips
Close Grip Floor Press
1-minute rests.
2) Superset: 4 sets x 12 reps, increase load.
EZ Curls
Alternate DB Curls
1-minute rests.
3) 4 efforts max rep dips, negative only: climb to the top position of the dip and lower your body inch by inch to a count of ten.
*Compare to 7/11/18.

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

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Tuesday 10/9

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TODAY’S WOD:

A. For max reps in Doubleunders, 10-meter Shuttle Runs and max distance for meters.
Minute 0-1:30: 6 Kettlebell Cleans (3/arm) 50lb/35lb + 4 Handstand Push-ups + max rep DU
Minute 1:30-3:00: 6 Chest to Bar Pull-ups + 4 Toes to Bar + max rep, 10-meter Shuttle runs
Rest 3:00-4:30.
Minute 4:30-6:00:6 Kettlebell Cleans (3/arm) 50lb/35lb + 4 Handstand Push-ups + max rep DU
Minute 6:00-7:30: 6 Chest to Bar Pull-ups + 4 Toes to Bar + max rep, 10-meter Shuttle runs
Rest 7:30-9:00.
Minute 9:00-10:30: 6 Kettlebell Cleans (3/arm) 50lb/35lb + 4 Handstand Push-ups + max rep DU
Minute 10:30-12:00: 6 Chest to Bar Pull-ups + 4 Toes to Bar + max rep, 10-meter Shuttle runs
Rest 12:00-13:30
Minute 13:30-20:00: Max distance Run for meters.

B. Strength 101:
“The Back #3”
1) Super-set:
Wide Grip Pull-ups, 5 x 10 reps (reps to be completed unbroken or partner assist)
Good Mornings 5 x 8 reps. LTBD
*Rest 2-minutes.
2) Super-set:
Close Grip Chin-ups, 4 x 8 reps (reps to be completed unbroken or partner assist)
Stiff-Leg Deadlifts, 4 x 25 reps. LTBD.
*Rest 2-minutes.
*Compare to 8/28/18.

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

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Monday 10/8

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TODAY’S WOD:

A. Push Press, 5 sets of 5 reps, 90-second rests, increase loads.
*Compare to 4/27/18.

B. “Jack”
Complete as many reps as possible in 20 minutes of:
10 Push Press (115lbs/80lbs)
10 Kettlebell Swings (50lbs/35lbs)
10 Box Jumps (24”/20”)
*Compare to 2/6/16.

C. Strength 101:
“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.
*Compare to 7/18/18.

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

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Sunday 10/7

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TODAY’S WOD:

3-6-9-12-15-12-9-6-3 reps for time:
Wall balls (20/14)
Power Clean (135/95)
Toes to Bar
*start each round with 20 M Bear Crawl

Post time to Members Area or comments.

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Saturday 10/6 Happy Birthday Karen and Coach Da-manda!

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TODAY’S WOD:

A. 6 minutes to find Max Load Squat Snatch. Score=combined totals of partner 1 & 2.

B. For time:
800m run, together
20 Burpee box jump overs (24/20)
30 Squat Snatch (LTBD)
40 Sit-ups
150 Double unders
40 sit-ups
30 Squat Snatch
20 Burpee box jump overs
800m run, together
*split reps as needed between team.

Post team name, total Squat Snatch load and time/load to Members Area or comments.

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Friday 10/5

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TODAY’S WOD:

A. 5 rounds for time:
25 Push-up Rows (DB’s) (45lbs/25lbs)
50 Hyperextensions (25lbs/10lbs)
*Compare to 10/4/08.

B. Strength 101:
“Shoulders #5”
4-total sets. 4-minute rests between sets, not exercises. Increase loads where able.
Seated Barbell Military Press
12-10-10-8 reps
Side Lateral Raise
12-12-10-8 reps
Seated Bent Over Rear Lateral Raise
12-10-10-8 reps
Upright Barbell Row
12-10-10-8 reps
V-Ups
25-25-25-25 reps
*Compare to 7/25/18.

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

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Thursday 10/4

 REMINDER: The CrossFit Frederick Oktoberfest and Chili Cook-Off are this weekend, October 6th from 4:00 pm until 7:30 pm. Contestants can enter into our Chili Cook-Off under three categories: Anything Goes, Paleo and Vegetarian. Sign-up at the Front Desk of the gym!!!   Only interested in tasting and judging chili…that’s OKAY! Bring beer and a side dish or appetizer to share. Feeling festive? Wear your lederhosen and dirndl dresses.

REMINDER: The CrossFit Frederick Oktoberfest and Chili Cook-Off are this weekend, October 6th from 4:00 pm until 7:30 pm. Contestants can enter into our Chili Cook-Off under three categories: Anything Goes, Paleo and Vegetarian. Sign-up at the Front Desk of the gym!!!

Only interested in tasting and judging chili…that’s OKAY! Bring beer and a side dish or appetizer to share. Feeling festive? Wear your lederhosen and dirndl dresses.

TODAY’S WOD:

A. Split Jerks, 10 sets of 2 reps (alternate sides), 1-minute rests, increase loads.
then…5 sets of 1 rep, 2-minute rests, increase loads.

B. Strength 101:
“The Chest #1”
1) 2 minutes of push-ups for reps.
2) Barbell Bench Press 10-8-6-4 reps for load.
3) Dumbbell Flies on Med Ball 10-8-8-8-6 reps for load.
4) Parallel Dips 15-10-8-8-8 for full range of motion. Partner assisted if required.
5) Decline Push-ups 5 sets of 8 reps. Tempo 31X1. Feet on 20” surface.
*Compare to 7/16/18.

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

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Wednesday 10/3

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TODAY’S W.O.D:

A. 5 rounds, each for time with 2-minute rests between rounds. Complete 6 reps of each exercise before moving onto the next exercise. Load stays the same.

Deadlift
Hang Clean
Front Squat
Overhead Squat
Press
Bent Over Row
Romanian Deadlift
*Source: Ferruggia Complex
*Compare to 2/9/17. Post loads for each round.

B. Every minute for 6 minutes:
1st minute: Max rep Unbroken Wall Ball Shots, 25lb/16lb
2nd minute: Max rep Tempo Handstand Push-ups
*Compare to 2/9/17. Post total reps for each minute.

C. Strength 101:
“Deck of Cards – More Abs!!!” for time:
Hearts: V-Ups
Diamonds: Alternating, Single-leg Jackknives
Spades: Superman Rocks
Clubs: Leg Levers with hip lift

Face Cards: 10-count
Ace Cards: 11-count
Numbered Cards: Face value
Jokers:
1st – Prone Plank hold 2 minutes
2nd – Supine Plank hold 2 minutes
*Compare to 3/16/18.

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

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Tuesday 10/2

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TODAY’S WOD:

A. Every 2 minutes for 16 minutes:
Side Lunges, 4 per leg/alternate sides, increase loads.

B. 5 rounds, each for time:
6 per side, Kettlebell Thruster (LTBD)
8 single-leg, Toes to bar, strict
10 x 10-meter Shuttle Runs, two hand touch at turn around
1-minute Rests.

C. Strength 101:
“The Back #1”
5 sets of the following exercises, 10 reps of each. Not for time. Stay in control.
1) Wide-Grip Pull-ups, Behind the Neck
2) Close Grip Chins
2) Deadlift 5 sets of 15, 12, 10, 8, 6 reps for load.
3) Bent Over Dumbbell Rows, single arm
4) Straight Arm Dumbbell Pullover
*Compare to 7/5/18.

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

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Monday 10/1

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TODAY’S WOD:

A. Shoulder Press, 5 sets of 5 reps, for loads.
*Compare to 7/6/18.

B. “Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
*Every two (2) minutes do 50 Doubleunders
*Compare to 7/6/18.

C. 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. 1-minute rests.
*Compare to 8/29/18.

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

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Sunday 9/30

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TODAY’S WOD:

1-mile Tire Flips for time, as a team.
*Team members will take turns flipping the tire for one whole mile.
*Team members not flipping the tire will carry a slam ball and pass the ball when it is their turn to flip the tire.

Post time to comments.

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Saturday 9/29

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TODAY’S WOD:

Teams of 2 will complete the following for time:
3 line runs each (relay style), 10m, 20m, 30m
30 Squat Cleans (135/95), cumulative-relay style
30 Tire Jumps IN/OUT, cumulative-relay style
30 Synchronized Burpees
30 Ball Slams (50lb/25lb), cumulative-relay style
1-mile Run together holding the Slam Ball (1 slam ball per team, pass it back and forth as needed)
*Compare to6/25/16.

Post team and time to Members Area or comments.

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