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.
Standard warm-up
“Grace”
For time:
30 x Clean and jerks (135#/95#)
Compare to: 2/13/12
Core: 50 x GHD Sit-up Wall balls
Post results to comments.
Games competitors
Deload week
Deadlift
40% 1RM x 5
45% 1RM x 5
55% 1RM x 5
Skill work to match that of the Main WOD.
A) Weighted Good morning 5 x 4
B) “Angie”
For time:
100 pullups
100 pushups
100 Situps
100 Squats
Post results to comments.
20 min AMRAP
3 Wall climbs
5 Burpees
7 Pull ups
9 KB swings
12 Toes thru rings
3 rounds of:
Row 100 meters
10 One-legged squats, alternating (or substitutions)
10 Hang clean, (weight varies)
WOD:
25 x Back squat
25 x Front squat
Rest 3 Mins
20 x Back squat
20 x Front squat
Rest 3 Mins
15 x Back squat
15 x Front squat
Rules of the workout:
1. You choose the loads for each exercise. Back squat load should be heavier than front squat load. The weight stays the same for the rest of the WOD. No reducing the weight.
2. You can not drop the bar once you start performing the movement.
3. As soon as you are done with back squat you must immediately go to front squat.
4. Racks are allowed.
5. Make the weight challenging!
6. Post the weight used for back and front squat.
Core: 100 x Anchored Sit-ups for time
Games competitors
Snatch
70% 1RM x 5
80% 1RM x 3
85% 1RM x to failure
Post results to comments.
Meat Head meets Crossfit
A) Super-set of Standing Arm Curls 4 x 6 with 4 x 10 Pullups (Kipping or butterfly, use whatever MOD you need to get 10 unbroken on the pullups each time) followed by 45 sec – 1 min rest between sets.
That’s right Arm Curls…
B) 25 Min AMRAP of:
200m Run
7 Push Press @ 135/95 ( no rack )
14 Hip Extensions with 25/15# plate
Post results to comments.
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
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.
Skill work to match that of the main WOD.
1 RM of Deadlift
2-2-1-1-1
A) 8 x 6 Front squats @ 65 – 75 % of 1 RPM
B) 21 – 15 – 9
Power cleans @ 135/95
Pushups
Post results to comments.
1 RM of Deadlift
2-2-1-1-1
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.
‘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
Post results to comments.
Who’s that tough guy…?
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.
Skill work to match that of the main WOD.
“The Little Chief”
5 minutes AMRAP of:
3 Power cleans (weight varies by athlete)
6 Push-ups
9 Squats