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.
“ROLL YOUR WOD”
4 rounds for time!
1=20 ring push ups
2=30 wall balls
3=10 Turkish get ups
4=20 toes thru rings
5=30 lunges
6=20 burpee box jumps
Move 100 pounds 50 meters.
Return it to the starting point and stack it neatly.
Make sure you get your Regionals Crossfit Games tickets to come out and support the Alexandria athletes on May 4-6. Get more info here: http://games.crossfit.com/region/mid-atlantic
Landover, USA MD
8001 Sheriff Road Landover, MD 20785
301.583.2400
Warm-up
3 Rounds of:
50 x Mountain climbers
10 x Box jumps
10 x Shoulder pass throughs
WOD 1:
5-5-5-5-5 Weighted push-ups. Have a partner put plates on your back.
WOD 2:
10 Rounds for time of:
100m Sprint
20 x Double unders
Post results to comments.
Potter’s constant smile…How can you not smile when you look at this pic?!
Make sure you get your Regionals Crossfit Games tickets to come out and support the Alexandria athletes on May 4-6. Get more info here: http://games.crossfit.com/region/mid-atlantic
Landover, USA MD
8001 Sheriff Road Landover, MD 20785
301.583.2400
A) 4 x 400m Sprints (keep track of times)
3 Minute rest in-between sets
B) 21 – 15 – 9 of:
Push Jerk @ 175/105 – 115 (No rack)
[Coaches they must be doing an actual Jerk, if they end up push pressing it will be a silly WOD...]
Burpees
Box jumps 24/20″
Post results to comments.
Make sure you get your Regionals Crossfit Games tickets to come out and support the Alexandria athletes on May 4-6. Get more info here: http://games.crossfit.com/region/mid-atlantic
Landover, USA MD
8001 Sheriff Road Landover, MD 20785
301.583.2400
Warm-up:
3 Rounds of:
50 x Single unders
10 x Ring rows
10 x Jumping ring dips
WOD:
4 Rounds of:
1 Min DB Hang power cleans (45#/25#)
1 Min DB Squats (45#/25#) (DBs in both hands with one end of each DB resting on your shoulders in the rack position)
1 Min DB Push jerk (45#/25#)
1 Min Rest
Score is total number of reps.
Core: 50 x Reverse hypers
Post results to comments.
Games Competitors:
Please reset your 1RM Deadlift.
You also need to find your new 1RM Clean & Jerk. That can wait until next week if needed.
Skill work to match that of the Main WOD.
“Diane”
21-15-9
Deadlift, weight varies
Handstand push ups (or substitutions)
Make sure you get your Regionals Crossfit Games tickets to come out and support the Alexandria athletes on May 4-6.
Get more info here: http://games.crossfit.com/region/mid-atlantic
Landover, USA MD
8001 Sheriff Road Landover, MD 20785
301.583.2400
A) Wide Arm (Behind then Neck) Split Jerk 7 x 3; Super set with Glute Ham Raises at 7 x 5
30 sec rest between Super sets.
Then….
B) 3 Rounds for time of:
25 Pushups
30 Walking Lunges (15 each leg) with 95/65# overhead
25 Hip extensions
Post results to comments.
“Diane”
21-15-9
Deadlift, weight varies
Handstand push ups (or substitutions)
Standard warm-up
WOD:
30 Mins AMRAP of:
250m Row
7 x Sumo deadlift (athlete’s choice of weight)
3 x Rope climbs
Core: 50 x KTE
Post results to comments.
Skill work to match that of the Main WOD.
6 Rounds for max reps:
Each round is a 3 Minute AMRAP of:
Row 150m (Damper setting must be on 5)
15 Hang squat cleans @ 65/45#
5 Good mornings @ 65/45#
No rack allowed.
*2 Minute rest in-between each round *
BUT! 1 of Those minutes are held in the plank position. It is up to the individual on which minute they would like to attempt to hold the plank. Each time a person does not complete the 1 min plank hold they owe a “cash in” at the start of the next round of 15 Burpees.
Post results to comments.
Our Regional Games competition is the weekend of May 4th – 6th. Be sure to email Don@graciava.com to order a t-shirt. And come on out and support the Capital Crossfit competitors.
Warm-up:
3 Rounds of:
50 x Single unders
10 x Shoulder pass-throughs
10 x KB Swings (light weight)
WOD:
3 Rounds of:
400m Run
10 x Power Snatch (135#/95#)
10 x OHS (135#/95#)
Core: 50 x Hip extensions for time
Post results to comments.
Skill work to match that of the Main WOD.
Every minute on the minute for 10 minutes perform
3 Cleans,weight varies
3 Box jumps, height varies
Our Regional Games competition is the weekend of May 4th – 6th. Be sure to email Don@graciava.com to order a t-shirt. And come on out and support the Capital Crossfit competitors.
Some athletes went to the Capital Games to workout…some went for massages…
A) Box Squats 5 x 6 @75-85% of 1RPM of your back-squat
B) 3 Rounds for time of:
500m Run
5 Thrusters @ 135/95#
35 ABMAT situps with 20/14# ball
Post results to comments.
Every minute on the minute for 10 minutes perform
3 Cleans,weight varies
3 Box jumps, height varies
Great job to everyone involved this weekend in the Capital Games: Athletes, volunteers, fans, organizers
Standard warm-up
WOD 1: Strict Press 1RM
WOD 2:
10 Mins AMRAP of:
10 x C2B Pull-ups
10 x Ring dips
Core:
50 x ABMAT Sit-ups (slow)
Post results to comments.
Skill Work to match that of the Main WOD.