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Wednesday 03/27 Happy Birthday Kathi Reifschneider!

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TODAY’S W.O.D:

A. Back Rack Stationary Lunge, step forward:

With a continuously running clock do 5 Back Rack Stationary Lunges (BRSL) on the left leg the 1st- 30 seconds then 5 BSRL on the right leg the 2nd- 30 seconds and so on…continue to alternate legs every 30 seconds for a total of 7 minutes. No rack. LTBD.

B. AMRAP 12 minutes:
Run 200 meters
50-ft. Handstand Walk (15-meters)
30 second Handstand Hold

Post load and total reps to Members area. Compare to 12/19/18.

TODAY’S STRENGTH TRAINING:

“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.

Post reps for #1 and loads for #2-#4 to Members area. Compare to 01/25/19.

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Tuesday 03/26

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TODAY’S WOD:

Every 90 seconds for 12 minutes:
1st – 90sec – 8 Floor Chest Press
2nd – 90sec – 8 Bent Over BB Rows, underhand grip
*increase load for each exercise, each set.

Post loads to Members area. Compare to 08/25/16.

TODAY’S STRENGTH TRAINING:

10 sets. 30 second rests. Increase loads.
Bottom Quarter Back Squat x 10 reps
Weighted Hip Extensions x 8 reps
*plate used for the load with weighted hip extensions.

Post loads to Members area. Compare to 10/24/18.

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Monday 03/25

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TODAY’S WOD:

A. Every 2-minutes for 10 minutes:
3 Deadlifts, increase loads, establish a 3RM, if able. Compare to 04/25/16.

B. “Army PT Prep WOD – 2019”

Three rounds for total reps. 2-minute rests between rounds.
The athlete will spend 1-minute at each station doing repetitions.
On call of “rotate”, the athlete will move immediately to the next station.
This is a 5-minute round with 2-minute rests.

The exercises:

Hand-release push-ups
Hanging Knee Tucks
10-meter Shuttle Runs
Wall Ball Shots (10lbs to 10ft.)
Slam Ball Over-the-Shoulder (50lb/25lb)

Post load for part A and total reps for part B to Members area.

TODAY’S STRENGTH TRAINING:

“Upper Arms”

1) Barbell Drag Curls
DB Lying Tricep Extensions
5 sets of 15,10,8,6,4 reps for loads
—-Rest 2 minutes between supersets.

2) 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

Post loads to Members area. Compare to 02/07/19.

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Sunday 03/24

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TODAY’S WOD:

5 rounds, each for time:
100 M Sprint
12 Hang Power Clean (135/95)
10 Burpee over Barbell
100 M Sprint
*2 min rest

Post time to Members area. Compare to 05/12/18.

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Saturday 03/23

TODAY’S WOD:

CrossFit Open WOD 19.5

33-27-21-15-9
Chest to bar pull-ups
Thrusters (95/65)

20-minute time-cap.

Post time to Members area.

Registered Athletes competing in the CrossFit OPEN will complete the WOD starting at 9:00AM.

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Friday 03/22

We LOVE Back Squats!!!

We LOVE Back Squats!!!

TODAY’S WOD:

EMOM for 25 minutes:
1st minute: L-Sit x 45 seconds
2nd minute: Hollow Rocks x 45 seconds
3rd minute: GHD Sit-ups x 8
4th minute: Handstand Hold x 45 seconds, nose to wall
5th minute: Bar Muscle-Ups x 3-5 reps

Post completion to Members area. Compare to 03/23/18.

TODAY’S STRENGTH TRAINING:

“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

Post loads to Members area. Compare to 02/13/19.

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Thursday 03/21

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TODAY’S WOD:

A. Deadlift 3RM. 10-minute time cap.
Compare to 05/07/15.

B. Deadlift 10 sets of 10 reps @ 50% 3RM.
Compare to 08/08/16.

Post loads to Members area.

TODAY’S STRENGTH TRAINING:

“Just Abs”

10 sets of 10 reps for time.

Crunches + Butterfly Curl Up + The Squirm + Crossed Leg Oblique Crunch + Single-leg Straight-leg Jackknives

Post time to Members area. Compare to 02/01/19.

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Wednesday 03/20 Happy Birthday Debby Fair!

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TODAY’S WOD:

“White”

5 rounds for time:
15’ Rope Ascents x 3 reps
10 Toes to Bar
21 steps, Walking Lunge w/plate overhead (20kg/10kg)
400-meter run

Post time to Members area. Compare to 04/11/16.

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 super-set with minimal rest between exercises but 2-minute rests between sets.

Post loads to Members area. Compare to 01/16/19.

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Tuesday 03/19 Happy Birthday Michael Wade!

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TODAY’S WOD:

Shoulder Press 3RM

Post load to Members area. Compare to 01/21/19.

TODAY’S STRENGTH TRAINING:

“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 loads to Members area. Compare to 02/04/19.

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Monday 03/18

We had a great time and awesome turnout for our Thorpewood ruck. Thank you to Dylan for planning the route and the Thorpewood staff for allowing use of their facility.  Check out our website,  www.torchruck.com  for upcoming events and interesting articles.

We had a great time and awesome turnout for our Thorpewood ruck. Thank you to Dylan for planning the route and the Thorpewood staff for allowing use of their facility. Check out our website, www.torchruck.com for upcoming events and interesting articles.

TODAY’S WOD:

Complete as many reps as possible in 20 minutes of:
5 Tempo Back Squats @33X2 (LTBD)
8 Box Jumps (30”/24”
3 Strict Pull-ups

Post load and total reps to Members area. Compare to 10/15/18.

TODAY’S STRENGTH TRAINING:

“Chest & Triceps”

5 sets. 3-minute rests. Strict movement with each exercise.

Bench Press x 8 reps
DB Fly on Medicine Ball x 6 reps
Strict Dips x 8 reps
Lying Tricep Extensions x 8 reps (z-bar or straight bar)

Post loads to Members area. Compare to 01/29/19.

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Sunday 03/17 Happy Birthday Kim Vuong Le!

These sisters are so much fun to have in class! Thanks girls!

These sisters are so much fun to have in class! Thanks girls!

TODAY’S WOD:

For time:
200M Run
15 Power Cleans (115/80)
15 Thrusters (115/80)
200M Run
12 Power Cleans
12 Thrusters
200M Run
9 Power Cleans
9 Thrusters
200M Run
6 Power Cleans
6 Thrusters
200M Run
3 Power Cleans
3 Thrusters

Post load and total time to Members area.

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Friday 03/15

Kat after yesterday’s workout. How’d that feel, Kat!?!

Kat after yesterday’s workout. How’d that feel, Kat!?!

Friendly reminder:
The CrossFit Games Open WOD 19.4 will be offered at 9:00AM on Saturday morning.
We will offer Open Gym from 7:00AM to 8:00AM and a CrossFit WOD at 8:00AM on Saturday morning.

TODAY’S WOD:

Legs and A$$ - TBD

Fun little workout with Coach Amanda in the morning classes and Coach Kelli for the 5pm class. :)

TODAY’S STRENGTH TRAINING:

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)

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 total reps to Members area. Compare to 10/17/18.

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Thursday 03/14 Happy Birthday Rob Tuggle!

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TODAY’S WOD:

5 rounds. 1-minute at each station for total reps. 1-minute rests between rounds.

Handstand Push-ups (reps)
Wall Ball Shots (reps), 20lb/16lb
Sledge-hammer Strikes (reps), 16lb/8lb
Tire Jumps (reps) 275lbs
Decline Push-ups (reps)
Jumping Pull-ups (reps)

Post total reps to Members area. Compare to 05/07/11.

TODAY’S STRENGTH TRAINING:

“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.

Post loads to Members area. Compare to 02/12/19.

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Wednesday 03/13

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TODAY’S WOD:

“Michael”

3 rounds for time:
800-meter Run
50 Back Extensions
50 Sit-ups

Post time to Members area. Compare to 06/18/18.

TODAY’S STRENGTH TRAINING:

“Back and Shoulders”

A. 6 sets of the following for loads. 1-minute rests.
Bent Over BB Rows x 8
Standing Side Lateral Raises x 12

B. 8 sets of 15 - Banded Face Pulls – 30 seconds rests.

C. 6 sets of the following for loads. 1-minute rests.
Front Raise w/DB’s x 10
Upright Row w/BB x 12

D. 10 sets of the following, load stays the same. 30-second rests.
Bent Over Lateral Raise x 10
Single Arm BB Row x 15 per side

Post loads to Members area. Compare to 01/03/19.

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Tuesday 03/12

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TODAY’S WOD:

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.

Post loads to Members area. Compare to 07/31/18.

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 07/31/18.

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Monday 03/11

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NEW EXTENDED OPEN GYM HOURS DURING THE WEEK

Monday through Friday 6AM to 12PM
Monday through Thursday 6PM to 8PM
Friday 5PM to 7PM
Saturday 7AM to 8AM
Sunday NO OPEN GYM

TODAY’S WOD:

100 Body-weight Deadlifts for time. or LTBD

Post time and loads to Members area. Compare to 11/21/14.

TODAY’S STRENGTH TRAINING:

Back Squats 10 sets of 10 reps. Increasing loads.
3-minute rests.

Post loads to Members area.

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Sunday 03/10 Happy Birthday Amy Waterbury and Cristi Rice!

Join our TORCH Ruck Club of CrossFit Frederick for this 5K Ruck & Run event. The event will be located at the University of Maryland - McKeldin Mall. The event is on April 6th, 2019. Registration is located at the front desk of the gym for our “group” registration. If you are not a member of CrossFit Frederick, please click the image above to be redirected to our Facebook event for registration. Deadline to register at the gym is March 18th. We hope to see you on April 6th!!!

Join our TORCH Ruck Club of CrossFit Frederick for this 5K Ruck & Run event. The event will be located at the University of Maryland - McKeldin Mall. The event is on April 6th, 2019. Registration is located at the front desk of the gym for our “group” registration. If you are not a member of CrossFit Frederick, please click the image above to be redirected to our Facebook event for registration. Deadline to register at the gym is March 18th. We hope to see you on April 6th!!!

TODAY’S WOD:

Complete as many reps as possible in 20 minutes of:
6 Slam ball Get-ups (50/25)
9 Slam ball Over the Shoulder
12 Ball slams
25 Double-unders

Post total reps to Members area.

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Saturday 03/09 Happy Birthday Maggie Kemp!

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REST DAY - GYM CLOSED

We are hosting the 5th Annual Mid-Atlantic Classic all day, starting at 8:00 am until 6:00 pm. Spectators are welcome for a $10 fee.

Some chairs will be available. Beverages are available but not snacks. Please plan accordingly.

We’ll see you tomorrow!

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Friday 03/08

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Reminder: The gym is CLOSED tomorrow, Saturday, March 9th, for the 5th Annual Mid-Atlantic. Spectators are welcome for $10 each. The event is from 8:00 am until 6:00 pm.

TODAY’S WOD:

“Deck of Cards” - Core-centric

*Take a deck of cards, shuffle them, set the clock, draw one card at a time, and complete the entire deck for time.

Face Cards: 10-counts
Ace Cards: 11-count
Numbered Cards: Face value
Hearts: Burpees
Diamonds: Mountain Climbers (4ct.)
Spades: Flutterkicks (4ct.)
Clubs: Sit-ups
Joker: 100 Synchronized Jumping Jacks

Post time to Members area. Compare to 07/03/18

TODAY’S STRENGTH TRAINING:

Mobility for the Posterior Chain (Back, Hamstrings, Calves)

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