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CrossFit Frederick
Westview Business Park
Open since August 2008
Recent Activity
THURSDAY 053013
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TODAY'S WOD: Three rounds for time: 800 meter Run 20 Slam Ball Get-ups (50#/25#) Post time to comments or Members Area. Hey people! Don't forget to sign up for the Team WOD's this weekend. Remember class times are 7am, 8am... Continue reading
Posted May 29, 2013 at CROSSFIT FREDERICK
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WEDNESDAY 052913
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TODAY'S WOD: For time: 30 Kettlebell Swings (M 50/W 35) 3 Box Jumps (M 24in/W 20in) 27 KB Swings 6 Box Jumps 24 KB Swings 9 Box Jumps 21 KB Swings 12 Box Jumps 18 KB Swings 15 Box Jumps... Continue reading
Posted May 28, 2013 at CROSSFIT FREDERICK
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TUESDAY 052813
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TODAY'S WOD: "Omar" For time: 95 pound barbell Thrusters, 10 15 Bar-facing burpees 95 pound barbell Thrusters, 20 25 Bar-facing burpees 95 pound barbell Thrusters, 30 35 Bar-facing burpees Post time to comments. (Source: Crossfit.com) Members learning how to improve... Continue reading
Posted May 27, 2013 at CROSSFIT FREDERICK
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MONDAY 052713
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TODAY'S TEAM WOD: TBA Team WODs at 7am and 9am this morning. Sorry no drop-ins. Please come prepared to do rope climbs, running, jumping, pulling and anything else imaginable. You will pick your partner when you show up for the... Continue reading
Posted May 26, 2013 at CROSSFIT FREDERICK
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FRIDAY 052413
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TODAY'S WOD: Deadlift 10 sets of 10 reps. Increase load each set. Rest 90 seconds between sets. MET-CON: Complete as many repetitions as possible in 4 minutes of: Partial Deadlift 135#/95# Post loads and reps to comments or Members Area.... Continue reading
Posted May 23, 2013 at CROSSFIT FREDERICK
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THURSDAY 052313
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TODAY'S WOD: Complete as many repetitions as possible in 15 minutes of: Waist to Overhead Lockouts Penalty for touching the floor with the barbell= immediately do 10 Burpees Post repetitions completed to comments or Members Area. Compare to 072311. REMINDER... Continue reading
Posted May 22, 2013 at CROSSFIT FREDERICK
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WEDNESDAY 052213
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TODAY'S WOD: 3-6-9-12-15 reps for time of Handstand Push-ups Back Squat (95/65), no rack GHD Sit-ups Post time to comments or Members Area. Happy Birthday Christine!!! Continue reading
Posted May 21, 2013 at CROSSFIT FREDERICK
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TUESDAY 052113
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TODAY'S WOD: "Power Helen" (Source: Doug Katona, CFE) Three rounds for time: 200m Run 21 Pull-ups 15 Box Jumps (30"/24") 15 CrossFit Kettlebell Swing (50/35) 15 Burpees Post time to comments and Members Area. Compare to 090311. Continue reading
Posted May 20, 2013 at CROSSFIT FREDERICK
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MONDAY 052013
TODAY'S WOD: For time complete 100 reps of Curtis P's(105/75 lbs). Source: USCrossfit.com Post time to comments and Members Area. Continue reading
Posted May 19, 2013 at CROSSFIT FREDERICK
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SATURDAY 051813
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TODAY'S TEAM WOD: 2013 Regionals Team Event 4 For time, each member of the six-person team must complete the following: 30 Wall Ball Shots (20/16 lb ball, 10 foot target) 30 Chest to Bar Pull-ups 30 One-legged Squat, alternating 30... Continue reading
Posted May 17, 2013 at CROSSFIT FREDERICK
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FRIDAY 051713
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TODAY'S WOD: 2013 Regionals Event 5 21-15-9 reps for time: Deadlift (315/205) Box Jump (30"/24") (Source: http://games.crossfit.com/workouts/regionals) Post time to comments and Members Login. Happy Birthday Suzanne K and Denny!!! Continue reading
Posted May 16, 2013 at CROSSFIT FREDERICK
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THURSDAY 051613
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TODAY'S WOD: Run 1 mile Four rounds for time of the following: 50 Double-unders 5 Per Arm Dumbbell Squat Clean and Jerk (40/20) Post time to comments and Members Login. Hey Members don't forget to sign up for the Team... Continue reading
Posted May 15, 2013 at CROSSFIT FREDERICK
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WEDNESDAY 051513
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TODAY'S WOD: Complete the following for time: Run 800 meters 80 Push-ups 2 Rope Ascents (sub 6 towel pull-ups per ascent) 70 Kettlebell Swings (50#/35#) 2 Rope Ascents 60 Sit-ups 2 Rope Ascents 50 Sumo-deadlift High Pull (50#/35#) 2 Rope... Continue reading
Posted May 14, 2013 at CROSSFIT FREDERICK
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TUESDAY 051413
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TODAY'S WOD: Four rounds for time of: 8 Bar Muscle-ups (sub 24 Pull-ups and 24 Dips) 15 Overhead Squats (95#/65#) 200 Meter Run Post time. Powerlifting/Strength class at 6:45pm tonight: Work up to your 1RM (rep max) Deadlift. We will... Continue reading
Posted May 13, 2013 at CROSSFIT FREDERICK
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MONDAY 051313
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TODAY'S WOD: "Nicole" Complete as many rounds as possible in 20 minutes of: 400 meter run Max reps of Pull-ups Note the number of pull-ups completed for each round. Every time your hands leave the pull-up bar counts as the... Continue reading
Posted May 12, 2013 at CROSSFIT FREDERICK
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SATURDAY 051113
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TODAY'S TEAM WOD: "Filthy Fifty Down and Back" Teams of 2 will complete the following exercises in the order they are listed, switching out every five repetitions. The teams will go down the list of exercises and then back up... Continue reading
Posted May 10, 2013 at CROSSFIT FREDERICK
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FRIDAY 051013
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TODAY'S WOD: 21-15-9 reps for time of: Straight Leg deadlift (185/135) Double-pump Wall ball shots (16/12) Post time to comments or Members Login. Happy Birthday Jim! Team WOD's tomorrow...did you remember to sign up? If not and if you won't... Continue reading
Posted May 9, 2013 at CROSSFIT FREDERICK
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THURSDAY 050913
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TODAY'S WOD: "Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments or Members Login. Compare to 111212. Just a quick REMINDER for this Saturday: Did you sign up for the Team WOD? Continue reading
Posted May 8, 2013 at CROSSFIT FREDERICK
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WEDNESDAY 050813
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TODAY'S WOD: "Hansen" Five rounds for time of: 30 reps, 2 pood Kettlbell Swing 30 reps, Burpees 30 reps, GHD Sit-ups Post time to comments or Members Login. Compare to 091112. Smiling makes everyone feel good! Thanks Dani!!! Continue reading
Posted May 7, 2013 at CROSSFIT FREDERICK
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TUESDAY 050713
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TODAY'S WOD: Complete as many rounds as possible in 20 minutes of: 5 Strict Pull-ups 10 Jumping Lunges 15 Double-unders Post rounds completed to comments or Members Login. Happy Birthday Dave C!!! Continue reading
Posted May 6, 2013 at CROSSFIT FREDERICK
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MONDAY 050613
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TODAY'S WOD: "Badger" Three rounds for time: 95 pound Squat Cleans x 30 reps 30 Pullups 800 meter Run Post time to comments or Members Login. Compare to 010512. Happy Birthday Katie! Continue reading
Posted May 5, 2013 at CROSSFIT FREDERICK
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SATURDAY 050413
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TODAY'S TEAM WOD: WARM-UP: As a class (coach led) 1 min. jump rope 1 min. samson stretch 1 min. wall balls 1 min. bicycle situps As a team of 2 complete for time: RX Team- Athlete 1: Run 1 mile... Continue reading
Posted May 3, 2013 at CROSSFIT FREDERICK
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FRIDAY 050313
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TODAY'S WOD: "Michael" 3 rounds for time of: 800 Meter Run 50 Back Extensions 50 GHD Sit-ups Post time to comments or Members Login. Compare to 031312. Happy Birthday Brian!!! Did you remember for Saturday to do... 1. Sign up... Continue reading
Posted May 2, 2013 at CROSSFIT FREDERICK
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THURSDAY 050213
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TODAY'S WOD: "Freddie" For time: 15 L-pull-ups/ 1 Handstand push-up 13 L-pull-ups/ 3 Handstand push-ups 11 L-pull-ups/ 5 Handstand push-ups 9 L-pull-ups/ 7 Handstand push-ups 7 L-pull-ups/ 9 Handstand push-ups 5 L-pull-ups/ 11 Handstand push-ups 3 L-pull-ups/ 13 Handstand push-ups... Continue reading
Posted May 1, 2013 at CROSSFIT FREDERICK
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WEDNESDAY 050113
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TODAY'S WOD: 3 rounds for time: 75 Thrusters (45lbs men/30lbs women) 800 meter sprints Post time to comments or Members Login. Compare to 041112. Less than two weeks are remaining in the 10 week Paleo-Zone challenge. Make sure you sign... Continue reading
Posted Apr 30, 2013 at CROSSFIT FREDERICK
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