WOD for 8 Oct

Rest and recovery day! Mobilize and be ready for more action Friday and Saturday. Just because we have Friday and Monday off this weekend doesn’t mean we should take a rest from CrossFit!  Drop in at one of many local CF affiliates around town. 

WOD for 7 Oct

See you at 11:35 at the Fred!


For time:  “Perfect”

50 DUs

40 KB swings (55/35)

30 box jumps (24/20″)

20 thrusters (135/95#)

10 muscle ups 

20 thrusters (135/95#)

30 box jumps 

40 KB swings 

50 DUs

WOD for 6 Oct

Unfortunately, I won’t be in Tuesday at all. Duty calls! So, enjoy! And post scores to comments. 


1. For time 


Power snatch (115/85#)

Bar hopping burpee 

** Go crazy here. No rest for the wicked!


2. Mobilize and stretch. Wednesday is going to be beastly. 

WOD for 5Oct

See you all at 11:30 at the Fred. 


1. Back squat 

5 sets of 3 reps at 80% of your 1RM. Every set counts. 


2. AMRAP in 12 minutes 

7 Squat Cleans (135/95#)

200m shuttle sprint (down and back on green terf x2) 


3. Optional (not for time)

50 toes to bar

50 GHD sit ups 

WOD for 2Oct

Lunch time at Frederick gym! 


1. “Chunky”


10 DB Snatch (70/55#)

20 cal row

–rest 5 minutes–


5 push jerks (165/110#)

5 back squats (165/110#)


2. Max reps pull ups 

WOD for 30Sept

At 11:35 at Frederick gym. 


1. AMRAP in 8 minutes

2 hang power cleans (115/85#)

2 toes to bar

4 hang power cleans 

4 toes to bar

6 hang power cleans 

6 toes to bar 

Etc etc for 8 minutes, ascending two reps each round. Your score is your total # of reps. 


2. Deadlift: Work up to a 5RM for today. 


3. Accumulate 3 minutes in an L-sit