Saturday 2/4/12 WODs
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Loudoun Main WOD:
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CF Kids WOD:
5 rounds:
Run 400
15 Overhead squats
(weight varies, may only use PVC as form must be emphasized for this movement before we worry about weight)
Friday 2/3/12 WOD (Alexandria)
- Capital Main WOD (Alexandria):
“Fran”
21 – 15 – 9
Thrusters @ 95/65
Pullups
Compare to: 11/23/11
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Friday 2/3/12 WOD (Loudoun)
** Coaches: If you take a photo of the Whiteboard results from a Named WOD at the end of the day and post it to Facebook, please make sure I’m tagged in it. I’ll save it with the CJJ photos and post the image next time we do the WOD.
Chris E working on some push jerks with Joe C and Coach Steve in the background standing around…I mean ‘helping’.
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Capital Main WOD (Loudoun):
Standard warm-up
“Backwards D.T.”
5 Rounds for time of:
6 x Push jerk (155#/105#)
9 x Hang power cleans (155#/105#)
12 x Deadlifts (155#/105#)
Core: 30 x Back extensions
Games competitors:
Deadlift
70% 1RM x 5
80% 1RM x 3
85% 1RM x to failure
Drop the bar at the top each time.
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Thursday 2/2/12 WODs (Alexandria)
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Capital Main WOD (Alexandria):
A) Strict Press 4 x 7
Then…
B) 5 Rounds of:
25 KB swings ( Must be unbroken or 5 Burpees immediately ) @ 55 / 35#
20 Mountain Climbers ( by the military standards of the 3 count )**
15 Box Jumps @ 24/20″
10 abmat situps
** Mtn climbers 3-count: Rep count is Right, Left, Right, 1…Right, Left, Right, 2…etc.
Post results to comments.
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CF Kids WOD:
Skill for the Month: Cleans
21-15-9
Heaving Snatch Balance (weight varies)
Sit Ups
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Thursday 2/2/12 WODs (Loudoun)
Coach Catherine and Brian G. working through some snatches. Actually they were OHSs, but you might not’ve known that if I didn’t mention it…
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Capital Main WOD (Loudoun):
Standard warm-up
A) WOD 1:
Snatch 2-2-2-2-2-2-2-2-2-2 75% 1RM. Rest 60 secs between sets. No racks. 1st rep from the hang and second rep from the ground. Come to full depth. The reps should be done quickly.
B) WOD 2:
3 Rounds for time of:
250m Row
15 x T2B
20 x Jumping lunges
Post results to comments.
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CF Fundamentals WOD:
Skill work to match that of the Main WOD.
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CF Kids WOD:
Skill for the Month: Cleans
21-15-9
Heaving Snatch Balance (weight varies)
Sit Ups
View 33 responses
Wednesday 2/1/12 WOD (Alexandria)
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Capital Main WOD (Alexandria):
A) 5 Rounds for time of:
5 Push Jerk @ 80 – 85% of 1RPM ( use rack )
10 Burpees
Then…
B) 800m Run ( Not for time )
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Wednesday 2/1/12 WODs (Loudoun)
Coaches Omar and Layla, helping instruct on Push-ups.
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Capital Main WOD (Loudoun):
Standard warm-up
10 Mins AMRAP of:
10 x Jumping squats (45#/33#)
10 x Clapping push-ups
Core: 50 x Reverse hypers
Games competitors:
Clean and jerk
70% 1RM x 5
80% 1RM x 3
85% 1RM x to failure
Drop the bar at the top each time.
Post results to comments.
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CF Fundamentals WOD:
Skill work to match that of the Main WOD.
View 22 responses
Tuesday 1/31/12 WODs (Alexandria)
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Capital Main WOD (Alexandria):
A) Muscle up skill work
Then…
B) 9 – 15 – 21 – 15 – 9 of:
SDHPL @ 95/65#
Toes to Bar
Pushups
Post results to comments.
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CF Kids WOD:
‘Lil’ Grace
For Time
30 Clean and Jerks, weight varies
View 3 responses
Tuesday 1/31/12 WODs (Loudoun)
Who can top this casting video ???
“My power is discombobulatingly devastating. It’s ludricrous these mortals even attempt to enter my realm.” -Mike Tyson
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Capital Main WOD (Loudoun):
Standard warm-up
“Eva”
5 Rounds for time of:
800m Run
30 x KB Swings (75#/55#)
30 x Pull-ups
** Anybody have the date when we last did this one? The search function on the Blog isn’t helping me…
Post results to comments.
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CF Fundamentals WOD:
Skill work will match that of the main WOD.
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CF Kids WOD:
‘Lil’ Grace
For Time
30 Clean and Jerks, weight varies
View 47 responses
Monday 1/30/12 WOD (Alexandria)
Wanted to share some great feedback we received recently from athlete Steve O. Please read along, and post any comments you have below in the Blog comments section!
“Hi Jeremy-
I’ve been participating in Crossfit at the Alexandria location for
about half a year now. Back in November, I mentioned to Jon Potter
that I was going to climb Mt Kilimanjaro in Tanzania and asked if he
could provide some extra pointers on training and endurance. Jon
helped me on several afternoons with sessions set up to train in
preparation for my trip.
Kili is not a technically challenging climb. But the rapid increase
in altitude to the summit at over 19300 ft makes it tough on most
people. I’m happy to say that I was successful at the climb and more
importantly, had a great time doing it. Much of that was thanks to
Jon’s help.
Attached a few pics from the trip. Not sure if it’s possible to see,
but the black hat I’m wearing in some of them should be familiar. On
summit day my “WOD” was as follows:
14 Jan, 2012, For Time:
- At midnight, ascend 4000 feet to the summit of Kili (19,341 ft)
- Do one burpee
Time: 6:05:00 (most people need about 8 hours)
- Cashout: Descend 7100 feet to rest.”
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Capital Main WOD (Alexandria):
A) 3 Rounds for time of:
250m Row
15 HSPU
10 Powercleans @ 50% of 1 RPM
Then…
B) Backsquat 5 x 5
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