Welcome to the Capital Mixed Martial Arts & Elite Fitness Training Network, an online resource for members and guests participating in several of our core programs: CrossFit, Royce Gracie Jiu-Jitsu, Muay Thai and Kid's MMA. Please use this page - featuring all of our programs - or select a specific program from the menu below and bookmark that page.
Warm Up:
Thruster review
Hang Power Clean review
SDHP review
30 Hollow Rock
Samson Stretch
WOD:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
11 Comments
For those of you who competed and did WOD #2, sub this instead…
5 Push Press or Push Jerk
7 Hang Power Cleans
10 Deadlift (no high pull)
M/27/5'11/185
Did the sub WOD with 95lbs.
Rds: 11 (actually, 10.955 Rds, but Tom let me finish that last deadlift… probably out of pity)
Gillian
F/45/159/5'3″
55 lbs 5 rds (+ 1 Thruster, hehehe)
M/26/175/69″
75 lbs 3rds
65 lbs 3rds
I straight died after those first two rounds, couldn't even do a proper thruster without hunching over like someone who has to hunch over to thruster a measly 75lbs.
145lbs/32yoa
as Rx'd
9 rounds plus 5, 7 and 1.
For those of you who competed this weekend and then showed up for today's WOD … WTF are you thinking!? I'd still be soaking in a large tub of ice with some cold beverages tossed in there as well.
Other than that, nice job to all!
m/28/200/5'11'
10 rounds, rx'ed
7 rounds as rx'd
1.5 rounds w/ 45lbs
9 rounds @ #45
10 scaled 45lbs
M|32|184|5'11″
8 rounds @ 65#s
[...] to: 9/15/09 This entry was posted on Sunday, December 6th, 2009 at 10:10 pm and is filed under CrossFit, WOD. [...]
Leave a reply