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Friday 04/26

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TODAY’S WOD:

“Liam”

For time:
800-meter Run w/plate (20kg/10kg)
100 Toes to Bar
50 Front Squats (70kg/47.5kg)
10 Rope Climbs (15ft. ascent)
800-meter run w/plate
*partition toes to bar, front squats and rope climbs as needed. Start and finish with the 800-meter run.

Post time to Members area. Compare to 11/12/18.

TODAY’S STRENGTH TRAINING: “Arms & Abs #1”

1) 5-minutes of Roman Chair Sit-ups
2) 5 sets, not for time, of the following:
Standing BB Bicep Curls x 8 reps
Skull crushers x 6 reps
Alternating DB Curls x 4 per arm
Triceps Kickbacks x 4 per arm
Strict Knees to Elbows x 10 reps
Strict Toes to Barbell x 10 reps
Crunches x 40 reps
Flutter kicks, 4ct. x 20 reps
*3-minute rests after each giant set.

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

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Thursday 04/25

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TODAY’S WOD:

A. Bent Over Rows 5 sets of 3 reps. 2-minute rests.

B. For time:
2 Sumo-Deadlift High Pulls (95lb/65lb)
2 Bar Muscle Ups
6 Back Squats (95lb/65lb)
3 SDHP
3 BMU
6 Back Squats
5 SDHP
5 BMU
6 Back Squats
7 SDHP
7 BMU
6 Back Squats

Post loads and time to Members area. Compare to 07/12/18.

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 #5, post loads for #2,3,4 to Members area. Compare to 03/27/19.

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Wednesday 04/24 Happy Birthday Ryan Bailey!

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TODAY’S WOD:

A. DB Chest Press 8 sets of 8 reps. Load stays the same. 30-second rests.

B. 5 rounds for time:
10 Burpee OTB Jumps (24”/20”)
20 Russian Kettlebell Swings (70lb/50lb)
30 Doubleunders
*15-minute time cap.

Post load and time to Members area. Compare to 04/19/18.

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 03/19/19.

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Tuesday 04/23

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TODAY’S WOD:

“D.T.” (Tabata Style)

5 rounds for time:
12 Deadlifts, 155lbs
9 Hang Power Cleans, 155lbs
6 Push Jerks, 155lbs

Post time to Members area. Compare to 12/15/17.

TODAY’S STRENGTH TRAINING:

The Back #3

1) Wide Grip Pull-ups, 5 sets of 10 reps, load optional.
Good Mornings, 5 sets of 8 reps.
2-minute rests.
2) Close Grip Chin-up, 4 sets of 8 reps, load optional.
Stiff-leg Deadlifts, 4 sets of 25 reps.
2-minute rests.

Post loads to Members area. Compare to 02/06/19.

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Monday 04/22 Happy Birthday Kevin McNally (a.k.a. Butter)!

Butter.

Butter.

TODAY’S WOD:

A. Back Squat 5RM. 15-minute time cap. 2-3-minute rests.
*Compare to 05/22/17.

B. “Quinn”
3 rounds for time:
400-meter Run
50 Sit-ups
50 Back Extensions
*Compare to 08/24/18.

Post load and time to Members area.

TODAY’S STRENGTH TRAINING:

“Shoulders #5”

4 sets 4-minute rests between sets. Increase loads.
Seated BB 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 BB Row
12-10-10-8 reps
V-Ups
25-25-25-25 reps

Post loads to Members area. Compare to 11/27/18.

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Saturday 04/20

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TODAY’S WOD:

Teams of 2 will complete the following for time:
6 rounds:
10 Handstand Push-ups
10 Mountain Climbers, 4ct.
10 Pull-ups
100 Doubleunders

Partner 1 (P1) completes rounds 1, 3, 5
Partner 2 (P2) completes rounds 2, 4, 6

While P1 is working, P2 is rowing. Switch when P1 has finished the round. Do this until all 6 rounds are complete.

Post team and time to Members area.

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Friday 04/19 Happy Birthday Felipe Montilla!

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TODAY’S WOD:

“Marathon”

2 rounds for time:
400 meter Run
26 Hand Release Push-ups
400 meter Run
26 Kettlebell Swings (50lb/35lb)
400 meter Run
26 Sit-ups
400 meter Run
26 Deadlifts (75lb/55lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24”/20”)

*Remembering the victims of the Boston Marathon bombing on April 15, 2013.
(Source: CrossFit New England)

Post time to Members area. All athletes will have the opportunity to finish today’s WOD. This WOD is very lengthy. Plan according for your day to allow yourself enough time to finish.

TODAY’S STRENGTH TRAINING:

“The Chest #4”

1) DB Chest Press, 5 sets of 5 reps @ tempo 31X2. 2-minute rests.
2) Incline DB Chest Fly, 5 sets of 8 reps. 2-minute rests.
3) Dips, 5 sets of 5 reps, slow and controlled. Weighted if able. 2-minute rests.
4) Bench Press, narrow grip, 5 sets of 8 reps. Hold contraction at the top for 3 seconds. 2-minute rests.

Post loads to Members area. Compare to 02/05/19.

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Thursday 04/18 Happy Birthday Jeff Carter!

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TODAY’S WOD:

“Grace”

30 Clean and Jerks for time. (135lbs/95lbs)

Post time to Members area. Compare to 05/20/16.

TODAY’S STRENGTH TRAINING:

“Biceps and 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

Post loads for part 1 & 2, post time for part 3, to Members area. Compare to 12/10/18.

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Wednesday 04/17 Happy Birthday John Cleverly!

Coach Dave May

Coach Dave May

TODAY’S WOD:

Every 3-minutes for 15-minutes do 3 Deadlifts.
Then, every 3-minutes for 9-minutes attempt a 1RM.

Post loads to Members area. Compare to 01/23/19.

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.
3) Lying DB Extensions x 12 + Triceps Kickbacks x 10 (both) + Cross Body Extensions x 8/arm
5 sets. Increase loads. 2-minute rests.

Post loads to Members area. Compare to 01/17/19.

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Tuesday 04/16

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TODAY’S WOD:

3 rounds of As Many Rounds as Possible in 4-minutes, 1-minute rests after each 4-minute set:
10 Box Jumps (24”/20”)
20 Hand to Hand Kettlebell Swings (LTBD)

Post total rounds and loads to Members area. Compare to 11/09/16.

TODAY’S STRENGTH TRAINING:

“Legs #12”

1) Walking Lunges, DB resting on Shoulders
5 sets of 20 meters. 2-minute rests. Increase loads.
2) Weighted Hip Extensions
5 sets of 5 reps, very slow and controlled. 2-minute rests. Increase loads.
3) Side Lunges onto a 12-inch Surface (load Optional)
5 sets of 20 reps per leg. 2-minute rests between sets, not legs.

Post loads to Members area. Compare to 01/15/19.

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Monday 04/15

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TODAY’S WOD:

A. 6 rounds of 1-minute of work, max rep Wall Ball Shots (20lb-10’/14lb-9’), followed by 1-minute of rests.
*Compare to 04/10/17.

B. Every 2 minutes for 20-minutes:
1-Arm DB Chest Press x 3 per arm
4 Decline Push-ups (feet on 20” surface)
*Compare to 12/11/18.

Post reps per round for part A and loads/completion for part B to Members area.

TODAY’S STRENGTH TRAINING:

“The Back #2”

1) 5-minutes Hip Extensions
2) 4 giant sets, 3-minute rests between sets.
Wide Grip Pull-up x 8 reps, weighted if able to complete reps unbroken
Dumbbell Pullover x 15 reps, on med ball
Wide Grip Bent Over Barbell Row x 12 reps
Kettlebell Row on GHD x 10 reps

Post reps completed for pull-up and loads to Members area. Compare to 02/26/19.

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Sunday 04/14

Burpee Broadjumps on asphalt teach an athlete to plant their hands and jump their feet back instead of walking their hands out in front of them. On days like this the asphalt is a comfortable temperature. :)

Burpee Broadjumps on asphalt teach an athlete to plant their hands and jump their feet back instead of walking their hands out in front of them. On days like this the asphalt is a comfortable temperature. :)

TODAY’S WOD:

A. 2 rounds
In a 3:00 window - run 400 M
In a 2:00 window - run 200 M
Rest 3-5 minutes before beginning B

B. 3 rounds for time:
60 Double Understand
45 Air Squats
15 Calorie Row
10 Push Jerks (95/75)

Post scores to Members area.
(Source: Modified from Comptrain.com)

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Saturday 04/13

Detailed instruction is given by the Trainer prior to beginning any and all workouts at CrossFit Frederick. Here is Coach Hannah instructing on the Shoulder Press.

Detailed instruction is given by the Trainer prior to beginning any and all workouts at CrossFit Frederick. Here is Coach Hannah instructing on the Shoulder Press.

TODAY’S WOD:

50 rounds for time:
1 Strict Deficit Handstand Push-up (6in./4in.)
2 Squat Cleans (155lbs/105lbs)
3 Burpees

Post time to Members area.

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Friday 04/12

Coach Craig’s shirt says it all.

Coach Craig’s shirt says it all.

TODAY’S WOD:

A. Every 2 minutes for 10 minutes:
5 Pendlay Rows with Barbell
Increase loads.
*Compare to 01/31/19.

B. 5 rounds, each for time, 500-meter Rowing Sprint (d.s. 4.5)
rest:work is 1:1.
*Compare to 07/11/13.

Post loads for part A and times for part B to Members area.

TODAY’S STRENGTH TRAINING:

“Arms & Abs #2”

Tempo for ALL ARM exercises is 3122.

1) 4 sets:
Alternating DB Curls x 8 per side
Single DB OH Triceps Extension x 8
DB Side Bends x 15 per side (lighten the load)

2) 3 sets:
BB Drag Curls x 6
Skull crushers with straight bar x 6
100 Crunches

3) 3 sets:
Z-bar Preacher Curl x 15
Bench Dips (a.k.a. box dips) x 8
50 Leg Raises with Hip Lift

Post loads to Members area. Compare to 02/21/19.

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Thursday 04/11

Mason, front, and Joey, back/right, a couple of our teens, improving their deadlift technique.

Mason, front, and Joey, back/right, a couple of our teens, improving their deadlift technique.

TODAY’S WOD:

A. Push Jerk. 2RM (RM = rep max). 15-minute time cap.

B. “Mary”
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-ups (strict)
10 – 1-legged Squats (a.k.a. pistols), alternate legs
15 Pull-ups (strict)

Post load for part A and total rounds for part B to Members area. Compare to 02/13/18.

TODAY’S STRENGTH TRAINING:

“The Back #1”

FOCUS: Not for time. Stay in Control.

5 sets of 10 reps each:
Wide-Grip Behind the Neck Pull-ups
Close Grip Chest to Bar Chin-ups
Deadlift – 15-12-10-8-6 reps for loads. Increase each set. Reps must be done unbroken.
Bent Over DB Row, Unilateral
Straight Arm DB Pullover

Post loads to Members area. Compare to 01/09/19.

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Wednesday 04/10

Dan and Logan Zercher carrying 75lb sandbags.

Dan and Logan Zercher carrying 75lb sandbags.

TODAY’S WOD:

Back Squats 10-9-8-7-6-5-4-3-2-1 reps for loads.
Front Squats 10-9-8-7-6-5-4-3-2-1 reps for loads.

Post loads to Members area. Compare to 08/25/18.

TODAY’S STRENGTH TRAINING:

“The Glutes #2”

5 sets of 10 reps of each:

Single-Leg Straight-Leg Deadlift w/BB
Hyper-extension (load optional)
Hip Thrusts with a plate or barbell
Fire-hydrant (side leg extension), 10 per side
Rainbow Leg Extension, 10 per side
Donkey Kicks, heel to ceiling, 10 per side

3-minute rests. Repeat for 5 total sets. Increasing load, if this is an option.

Post loads to Members area.

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Tuesday 04/09

Dan and Logan delaying their Zercher carry, a.k.a. resting.

Dan and Logan delaying their Zercher carry, a.k.a. resting.

TODAY’S WOD:

Every 2-minutes for 24 minutes:
10 Slam Ball Over-the-Shoulder (50lb/25lb)
50 Doubleunders (sub: 150 backward singles)

Post completion and load to Members area. Compare to 01/30/19.

TODAY’S STRENGTH TRAINING:

“Shoulders #6”

Focus: Explosive Concentric phase. Slow Eccentric phase.

1) Unilateral Arnold Press. 4 sets of 6 reps per arm.
Unilateral Bent Over Lateral Raise. 4 sets of 8 reps per arm.
3-minute rests.

2) Behind the Neck Press. 6 sets of 6 reps. Increase loads ONLY if full-range-of-motion is achieved.
DB alternating Front Raises. 6 sets of 6 reps per arm. Increase loads.
2-minute rests.

3) 5 minutes of 30 seconds ON/30 seconds OFF: Snatch Grip, Overhead BB Hold, active shoulders

4) 40 – 10-meter Kettlebell Farmer Carries (70lbs/50lbs).

Post loads to Members area.

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Monday 04/08

Athletic Director and Coach Craig doing the Zercher carry with a 75 pound sandbag.

Athletic Director and Coach Craig doing the Zercher carry with a 75 pound sandbag.

TODAY’S WOD:

Run or Row a 5K for time.

Post exercise and time to Members area. Compare to 09/18/18.

TODAY’S STRENGTH TRAINING:

“The Chest #6”

1) Unilateral Incline DB Chest Press, 5 sets of 8 reps per arm.
Tempo Push-ups @ 43X2, 5 sets of 5 reps
2-minute rests. Increase loads, if able.

2) Flat Bench Press, 6 sets of 4 reps. Increase loads.
Barbell Pull-over on Medicine ball, 6 sets of 6 reps. Arms extended. Increase loads, if able.
3-minute rests.

3) 3 efforts of max repetition Dynamic Push-ups onto 4 - 6-inch surface.
Rest 2-minutes between efforts.

Post loads and max reps to Members area.

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Sunday 04/07

Dylan and Kevin passing off the medicine ball with a low high hand-off during warm-up.

Dylan and Kevin passing off the medicine ball with a low high hand-off during warm-up.

TODAY’S WOD:

Complete as many rounds/reps as possible in 15 minutes:

2 Hang Power Cleans (135lb/95lb)
2 Toes to Bar
4 HPC
4 T2B
6 HPC
6 T2B
(Add 2 reps to each exercise until the 15-minute time cap)

Post total rounds/reps to Members area.

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