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Thursday 08/22

TODAY'S WOD:

Front Squat 5-5-5-5-5-5-5 reps for loads. 2-minute rests.

Post loads to Members area. Compare to 05/24/10.

TODAY'S STRENGTH TRAINING:

Dumbbell Fun #2

3 sets. 4-minute rests. Increase loads.

Cross-body Extensions x 15 reps
Concentration Curls x 12 reps per side
Cross-body Curls x 15 reps per side
Bent Over Lateral Raise x 12 reps
Upright DB Row x 25 reps
Side Lateral Raises x 10 reps
Front DB Raise, alternate arms x 12 reps per side

Post loads to Members Area. Compare to 08/15/19.

Kathi R.

Kathi R.

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Wednesday 08/21

TODAY'S WOD:

"Fran"

21-15-9 reps for time:

Thrusters (95lb/65lb)
Pull-ups

Post time to Members area and on the PR board. Compare to 06/17/19.

TODAY'S STRENGTH TRAINING:

Legs #6

1) Hamstring Raises on GHD x 6 reps at tempo 30X3.
Drop Lunges w/DB's x 10 reps per leg at tempo 20X).
5 sets. 2-minute rests.

2) Wide Stance Back Squat x 8 reps at tempo 40X0
Sissy Squats, 1 1/4 squat, heels elevated x 8 reps at tempo 5X00
5 sets. 2-minute rests.

3) 100 Meters, Walking Lunges w/DB's. LTBD. DB's held with arms extended on the side of the body, long stride.

Post loads to Members area. Compare to 08/14/19.

Our dog, Zeus.

Our dog, Zeus.

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Tuesday 08/20 Happy Birthday Glenn Smith!

TODAY’S WOD:

31-21-11 reps for time:
Dumbbell-Push-up-Row (Load TBD)
AbMat Sit-ups

Post DB load and time to Members area. Compare to 08/28/09.

TODAY’S STRENGTH TRAINING:

Barbell Fun #1

5 sets. 3-minute rests
Strict Chin-ups x 8, increasing loads.
Rainbow Press x 8 reps, increasing loads.
Bent Over Row, palms up x 8 reps, increasing loads.
Good Mornings x 8 reps, increasing loads.
Reverse Curl x 12 reps, load remains the same.
Close-grip Bench Press x 15, focus on triceps, increasing loads.

Post loads to Members Area. Compare to 08/13/19.

John C.

John C.

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Monday 08/19

TODAY’S WOD:

Kettlebell Front Squats

150 reps for time. Loads Male 70lbs/Female 50lbs or TBD.

Post time and load to Members area. Compare to 08/20/09.

TODAY’S STRENGTH TRAINING:

Legs #5

Back Squat 10-8-6-4-2 reps for loads.
DB Walking Lunges, 5 sets of 20-meters, increasing loads.
Good Mornings, 4 sets of 25 reps, unbroken. Loads TBD./
Rest 3 minutes between sets. Complete each exercise before moving onto the next.

Post loads to Members area. Compare to 08/12/19.

Nina, left, and Stu, right.

Nina, left, and Stu, right.

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Sunday 08/18

TODAY’S WOD:

For total distance:
Run 2 minutes, walk 1 minute
Run 3 minutes, walk 1 minute
Run 4 minutes, walk 1 minute
Run 5 minutes, walk 1 minute
Run 4 minutes, walk 1 minute
Run 3 minutes, walk 1 minute
Run 2 minutes

Post total distance in meters to Members Area. Compare to 07/08/17.

Curtis P’s at 5AM.

Curtis P’s at 5AM.

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Saturday 08/17

TODAY’S WOD:

For time:
400 meter Run
50 Push-ups
40 Pull-ups
400 meter Run
50 Sit-ups
30 Sumo-Deadlift High Pulls (75lbs/55lbs)
400 meter Run
50 Wall Ball Shots (20lb to 10’/14lb to 9’)
20 Shoulder Press (75lbs/55lbs)
400-meter Run

Post time to Members Area. Adjust loads as necessary. Compare to 07/08/17.

We love abdominal exercises, especially for a Post-WOD.

We love abdominal exercises, especially for a Post-WOD.

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Friday 08/16 Happy Birthday Mireille Farah!

TODAY’S WOD:

30-20-10 reps for time of:
Sumo-Deadlift High Pulls (40kg/35kg)
Box Jumps (24”/20”)
Kettlebell Swings (70lbs/50lbs)
Handstand Push-ups
200-meter Run

Post time to Members Area. Compare to 08/16/08.

TODAY’S STRENGTH TRAINING:

Legs #7

Post loads to Members Area. Compare to 08/09/19.

5AM class.

5AM class.

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Thursday 08/15

TODAY’S WOD:

21-15-9 reps for time of:

Push-ups
Pull-ups
Squats
Box Jumps (24”/20”)

Post time to Members Area. Compare to 08/15/08.

TODAY’S STRENGTH TRAINING:

Dumbbell Fun_2

3 sets. 4-minute rests. Increase loads.

Cross-body Extensions x 15 reps
Concentration Curls x 12 reps per side
Cross-body Curls x 15 reps per side
Bent Over Lateral Raise x 12 reps
Upright DB Row x 25 reps
Side Lateral Raises x 10 reps
Front DB Raise, alternate arms x 12 reps per side

Post loads to Members Area. Compare to 08/10/18.

5AM class, Front Rack Holds.

5AM class, Front Rack Holds.

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Wednesday 08/14

TODAY’S WOD:

Complete as many rounds as possible in 20 minutes of:
25 Doubleunders (unbroken) or 50 Singleunders (unbroken)
20 Mountain Climbers
5 Pull-ups
15 Overhead Squats (LTBD)

Post total rounds to Members Area. Compare to 07/21/16.

TODAY’S STRENGTH TRAINING:

Legs #6

Post loads to Members Area. Compare to 08/07/19.

Pre-competition rules and standards for the Drug Tested Maryland State Championships held on August 3rd.

Pre-competition rules and standards for the Drug Tested Maryland State Championships held on August 3rd.

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Tuesday 08/13

TODAY’S WOD:

Deadlift 5-5-5-5-5 reps for loads. 3-minute rests. Increase loads.

Post loads to Members Area. Compare to 10/15/18.

TODAY’S STRENGTH TRAINING:

Barbell Fun #1

5 sets. 3-minute rests.
Strict Chin-ups x 8, increasing loads.
Rainbow Press x 8 reps, increasing loads.
Bent Over Row, palms up x 8 reps, increasing loads.
Good Mornings x 8 reps, increasing loads.
Reverse Curl x 12 reps, load remains the same.
Close-grip Bench Press x 15, focus on triceps, increasing loads.

Post loads to Members Area.

More Curtis P’s.

More Curtis P’s.

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Sunday 08/11

TODAY’S WOD:

For total repetitions. 3 rounds, 1 minute at each exercise :

Jumprope
Burpees
Box jumps (24/20)
Sit-ups
Shuttle Runs, 10-meter increments
*3-minute rest after each 5-minute round.

Post total reps to Members Area.

The box at 5AM. Everyone was outside doing shuttle runs.

The box at 5AM. Everyone was outside doing shuttle runs.

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Saturday 08/10 Happy Birthday Brian Dills!

TODAY’S WOD:

Part A:

8 Minute EMOM:
3 Squat Cleans
*Load remains the same

Part B:
Teams of 2,
3 DB Front Rack Stationary Lunge (50/35)
3 C2B Pull-ups
6 DBSL
6 C2B
9-9, 12-12, 15-15, 18-18

Partner 1 completes their set of 3 lunges and 3 pull-ups, then partner 2 completes their set. Non-working partner will rest. Workout is over once both partners have completed their set of 18.

Post loads for Part A and team to comments.

Tim Spickler with his daughter, Brenna at the Drug Tested Maryland State Championships!!! Brenna surprised her Dad by being a spotter/loader for the whole day. :)

Tim Spickler with his daughter, Brenna at the Drug Tested Maryland State Championships!!! Brenna surprised her Dad by being a spotter/loader for the whole day. :)

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Friday 08/09 Happy Birthday Regina Boston!

Happy Anniversary CrossFit Frederick!!!

Eleven years ago, Amanda May, with the support of her husband, Dave, opened their first CrossFit box. The space was 2500 square feet with pull-up bars positioned like valances over the windows. We are excited to celebrate another year, making it 11 years with being open and 12 years being affiliated with CrossFit Inc. Thank you to our community for their support through the years! CFF is welcoming new members into our classes! Check out, how to get started, HERE.

TODAY’S WOD:

For time:
400 meter Run
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

Post time to Members Area. Compare to 08/09/18.

TODAY’S STRENGTH TRAINING:

Legs #7

Post loads to Members Area. Compare to 12/11/18.

Throwback to 08/09/2011. Three years after opening the doors to the business.

Throwback to 08/09/2011. Three years after opening the doors to the business.

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Thursday 08/08

TODAY’S WOD:

Every minute for 25 minutes:
1st minute – 3 Shoulder Press (LTBD)
2nd minute – 6 Strict Toes to Bar, single leg, alternate legs
3rd minute – 5 Push Press
4th minute – 5 Bent Over Barbell Row
5th minute – 10-meter Shuttle Run

Post load and completion to Members Area. Compare to 08/03/17.

TODAY’S STRENGTH TRAINING:

Dumbbell Fun

Post loads to Members Area. Compare to 08/01/19.

Zeus during the Powerlifting meet making sure everyone has a chance to pet him, when they came in to compete and spectate.

Zeus during the Powerlifting meet making sure everyone has a chance to pet him, when they came in to compete and spectate.

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Wednesday 08/07 Happy Birthday Connie McDonald!

TODAY’S WOD:

For time:
100 Curtis P’s (105lb/75lb)
*Power Clean + Front Rack Lunge, Left + Front Rack Lunge, Right + Push Press

Post time to Members Area. Compare to 09/01/17.

TODAY’S STRENGTH TRAINING:

Legs #6

Post loads to Members Area. Compare to 06/10/19.

Sloane working the Intense Attire booth this past weekend during the Drug Tested Maryland State Championships.

Sloane working the Intense Attire booth this past weekend during the Drug Tested Maryland State Championships.

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Tuesday 08/06

TODAY’S WOD:

For time:
Row 1000 meters
5 Strict Ring Dips
2 Rope Climbs
Rest 2-minutes
Row 500 meters
10 Strict Ring Dips
4 Rope Climbs
Rest 1-minute
Row 250 meters
15 Strict Ring Dips
6 Rope Climbs

Post time to Members Area. Compare to 08/30/17.

TODAY’S STRENGTH TRAINING:

Barbell Fun

Post loads to Members Area. Compare to 07/30/19.

Megan Cleverly and John Cleverly

Megan Cleverly and John Cleverly

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Monday 08/05 Happy Birthday Melanie WU!

TODAY’S WOD:

21-15-9 reps for time:
Sumo-Deadlift High Pulls (95lb/65lb)
Handstand Push-ups

Post time to Members Area. Compare to 08/29/17.

TODAY’S STRENGTH TRAINING:

Legs#5

Compare to 06/18/18.

Congratulations to Tim Spickler and Nicole Alvarez for competing in their first Powerlifting meet this Saturday for the Drug Tested Maryland State Championships!!! We are so excited for you two and can not wait for your next meet!!!

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Sunday 08/04

TODAY’S WOD:

“31 Heroes”

We are doing the WOD 31 Heroes at 9am today! Party/BBQ/Potluck (side dishes and beverages) to immediately follow the WOD. Sign-up for a dish/beverage HERE!

TODAY'S W.O.D:

"31 HEROES"

AMRAP in 31 minutes:
8 Thrusters (155lbs/105lbs)
6 Rope Climbs, 15' ascent
11 Box Jumps (30"/24")

This is a team WOD. While Partner 1 works, Partner 2 runs 400m with a sandbag (45#/25#). When Partner 2 returns from the run they pick up where Partner 1 left off and Partner 1 runs with the sandbag.

Post reps/loads/teams to Members Area or comments.

Throwback to 31-Heroes in 2016 at CFF.

Throwback to 31-Heroes in 2016 at CFF.

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