Wednesday 2/8/12 WOD (Alexandria)
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Capital Main WOD (Alexandria):
A) 4 x 9 Deadlift
B) 20 minute AMRAP of:
20 Medball squat cleans @ 20/16(14)
20 Walking Lunges with Medball over head
20 Burpees
200m Run
Post results to comments.
Wednesday 2/8/12 WODs (Loudoun)
Coaches Catherine and Iman on the Rings.
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Capital Main WOD (Loudoun):
Standard warm-up
3 Rounds for reps of:
1 Min Ring dips
1 Min Box jumps (24”/20”)
1 Min Thrusters (75#/55#)
1 Min KTE
1 Min Ball slams (20#/14#) (If not enough D-balls use a Med ball)
1 Min Rest
Post score for each round plus total score. *Do not need to tally reps per exercise.
Games competitors:
Deload week
Clean and jerk
40% 1RM x 5
45% 1RM x 5
55% 1RM x 5
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.
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Tuesday 2/7/12 WODs (Loudoun)
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Capital Main WOD (Loudoun):
Standard warm-up
WOD 1:
Split jerk 1RM. 2-2-1-1-1
WOD 2:
8 Mins AMRAP of:
5 x Hang power cleans (115#/80#)
5 x Push press (115#/80#)
20 x Double unders
Core: 50 x Hip extensions for time.
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:
3 rounds of
15 Broad Jumps
15 Kettlebell Swings weight varies (if you don’t have enough KBs use DBs)
12 Push ups
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Tuesday 2/7/12 WODs (Alexandria)
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Capital Main WOD (Alexandria):
TABATA: Bodyweight
TABATA: Airsquats
3 min rest
TABATA: Pushups
3 min rest
TABATA: Pullups
3 min rest
TABATA: Abmat situps ( or GHD )
3 min rest
TABATA: GOAT ( Meaning choose something you suck at; Instructors of course can MOD and change )
Post total reps for each exercise.
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CF Kids WOD:
3 rounds of
15 Broad Jumps
15 Kettlebell Swings weight varies (if you don’t have enough KBs use DBs)
12 Push ups
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Monday 2/6/12 WOD (alexandria)
Coach Sean, Good luck today with your 150 Burpees for time!
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Capital Main WOD (Alexandria):
“DT”
5 Rounds for time of:
12 Deadlifts @ 155/ 105
9 Hang Power Cleans @ 155/ 105
6 Push Jerks @ 155/ 105
Post results to comments.
View 5 responses
Monday 2/6/12 WODs (loudoun)
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Capital Main WOD (Loudoun):
Standard warm-up
“Angie”
100 x Pull-ups
100 x Push-ups
100 x Sit-ups
100 x Squats
** Compare to: 8/29/11
Games competitors:
Deload week
Back squat
40% 1RM x 5
45% 1RM x 5
55% 1RM x 5
Post results to comments.
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CF Fundamentals WOD:
Skill work to match that of the Main WOD.
View 26 responses
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)
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Friday 2/3/12 WOD (Alexandria)
- Capital Main WOD (Alexandria):
“Fran”
21 – 15 – 9
Thrusters @ 95/65
Pullups
Compare to: 11/23/11
Post results to comments.
View 2 responses
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.
Post results to comments.
