Thursday 5/17/12 WODs (Loudoun)

  • posted May 16, 2012
  • at 7:50 pm
  • by

Beamer demonstrating “the Terminator”

“If you always put limits on everything you do, physical or anything else, It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. – Bruce Lee

    Capital Main WOD (Loudoun):

Warm-up:
3 Rounds of:
200m Jog
10 x Ring rows
10 x Shoulder pass throughs
10 x Good mornings

WOD:
“Jag 28”
For time:
800m Run
28 x KB swings (75#/55#)
28 x Strict pull-ups
28 x KB Clean and jerk (75#/55#) (KB in each hand)
28 x Strict pull-ups
800m Run

Post results to comments.

    CF Fundamentals WOD:

Skill work to match that of the main WOD.

    CF Kids WOD:

1 RM of Deadlift
2-2-1-1-1

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Thursday 5/17/12 WODs (Alexandria)

  • posted May 16, 2012
  • at 7:50 pm
  • by

    Capital Main WOD (Alexandria):

A) 8 x 6 Front squats @ 65 – 75 % of 1 RPM

B) 21 – 15 – 9

Power cleans @ 135/95
Pushups

Post results to comments.

    CF Kids WOD:

1 RM of Deadlift
2-2-1-1-1

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Wednesday 5/16/12 WODs (Loudoun)

  • posted May 15, 2012
  • at 8:00 pm
  • by

    Capital Main WOD (Loudoun):

Warm-up:
3 Rounds of:
10 x Jumping ring dips
10 x Jumping squats
30 x Mountain climbers

WOD:
20 Mins AMRAP of:
10 x Hand release push-ups
10 x Lateral box jumps (24”/20”)
20 x Double unders

Core: 40 x Glute ham raises

Games competitors
Deadlift
70% 1RM x 5
80% 1RM x 3
85% 1RM x to failure

Post results to comments.

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Wednesday 5/16/12 WOD (Alexandria)

  • posted May 15, 2012
  • at 7:59 pm
  • by

    Capital Main WOD (Alexandria):

‘Hammer Time’

3 Rounds for time of:

20 Sledge Hammer swings ( 10 each arm , alt with each swing )
16 Cleans, alt arms with each clean DB/KB
100m Run with DB/KB
100m Run with DB/KB over head
20 snatches ( 10 each arm, alt with each swing ) with DB / KB
16 Squats with DB/KB

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Tuesday 5/15/12 WODs (Loudoun)

  • posted May 14, 2012
  • at 8:11 pm
  • by

IMG_1014

Who’s that tough guy…?

    Capital Main WOD (Loudoun):

Warm-up:
3 Rounds of:
10 x Air squats
10 x Shoulder pass throughs
10 x Push-ups

WOD:
For time:
1000m Row
then
3 Rounds of:
21 x Wall balls (20#/14#)
21 x T2B

Games competitors
Strict press
70% 1RM x 5
80% 1RM x 3
85% 1RM x to failure

Post results to comments.

    CF Fundamentals WOD:

Skill work to match that of the main WOD.

    CF Kids WOD:

“The Little Chief”

5 minutes AMRAP of:
3 Power cleans (weight varies by athlete)
6 Push-ups
9 Squats

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Tuesday 5/15/12 WODs (Alexandria)

  • posted May 14, 2012
  • at 8:04 pm
  • by

CrossFit Mid-Atlantic Regionals May 4th-6th, 2012

    Capital Main WOD (Alexandria):


Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

“Ledesma“

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20/14# Medicine ball cleans, 15 reps

Post results to comments.

    CF Kids WOD:

“The Little Chief”

5 minutes AMRAP of:
3 Power cleans (weight varies by athlete)
6 Push-ups

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Monday 5/14/12 WODs (Loudoun)

  • posted May 13, 2012
  • at 7:36 pm
  • by

    Capital Main WOD (Loudoun):

“Diane”
21-15-9 for time of:
Deadlift (225#/155#)
HSPU

Compare to: 8/8/11
Core: 50 x Reverse hypers

Post results to comments.

    CF Fundamentals WOD:

Skill work to match that of the Main WOD.

View 18 responses

Monday 5/14/12 WODs (Alexandria)

  • posted May 13, 2012
  • at 7:36 pm
  • by

    Capital Main WOD (Alexandria):

A) AMRAP in 1 min of Air squats
2 Min rest
AMRAP in 1 min of Pushups

B) 6 Rounds for time of:

12 Jumping Lunges ( 6 each leg )
3 Thrusters at 165/105#
12 Anchored situps
6 Deadlifts at 165/105#
12 Pullups

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Saturday 5/12/12 WODs

  • posted May 11, 2012
  • at 7:13 pm
  • by
    Loudoun Main WOD:

Teams of 4

400 Double unders
300 Double squat wall balls
200 Hand release push ups
100 pull ups or ring pull ups

Finish out by running 1 mile (everyone from your team MUST be together at the finish line)

    CF Kids WOD:

7 Rounds

Run 100 M
7 Thrusters, weight varies

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Friday 5/11/12 WOD (Loudoun)

  • posted May 10, 2012
  • at 8:19 pm
  • by

“Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.” – Denis Waitley

    Capital Main WOD (Loudoun):

Standard warm-up
Skill work: HSPU progressions

WOD:
12 Mins AMRAP of:
20 x DB Snatch (45#/25#) (Alt hands each rep)
10 x Burpees

Core: 50 x T2B for time

Games competitors
Snatch
65% 1RM x 3
75% 1RM x 3
85% 1RM x to failure

Post results to comments.

View 12 responses

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