The PR Board is our way of testing certain lifts, as well as, specific WOD’s that we favor in the world of WOD’s with CrossFit programming.

Individuals that complete the WOD’s as prescribed (i.e. RX’d) can add their names/scores to the PR board. We have criteria that we follow to ensure validity of loads lifted and scores posted for the WOD’s. Everyone is judged by a peer for proper range of motion, load used, and repetitions counted, so accurate loads/times can be added to the scoreboard and PR Board.

PR Board at CrossFit Frederick

PR Board at CrossFit Frederick

Congratulations to ALL that completed this week’s “tests” and especially those that were able to perform the WOD’s – RX’d!!!

Sunday, June 9th, 2019: “Isabel” - 30 Snatches for time at 135lbs for Men and 95lbs for Ladies. Congrats to Kevin McNally, Loc Vu and Dylan Constable for performing the her as prescribed!

Monday, June 10th, 2019: Power Clean for 1-rep maximum load. Congratulations to EVERYONE! We had a few PR’s that day and several individuals that established a baseline for their Power Clean.

Tuesday, June 11th, 2019: “Diane” - 21-15-9 reps for time of Deadlifts at 225lbs for Men and 155lbs for Ladies, plus Handstand Push-ups. We placed a 10-minute time cap on this Girl WOD, as it is meant to be done at a high intensity. Congratulations to Kevin Wu for completed her RX’d and under the time cap! A shout out to EVERYONE that completed “Diane”!!! She is tough even when we scale down the load and the handstand push-up.


Next week on Monday, June 17th, 2019, we will test “Fran”. “Fran” - 21-15-9 reps for time of Thrusters at 95lbs for the Men and 65lbs for the Ladies, plus Pull-ups. We are closed on Sunday, June 16th, for Father’s Day. We recommend everyone take Sunday as a rest day to be ready to “test” their “Fran” time on Monday!!!