Thursday 5/17/12 WODs (Loudoun)

  • posted May 16, 2012
  • at 7:50 pm
  • by

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

    Capital Main WOD (Loudoun):

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.

    CF Fundamentals WOD:

Skill work to match that of the main WOD.

    CF Kids WOD:

1 RM of Deadlift
2-2-1-1-1

View one response

Wednesday 5/16/12 WODs (Loudoun)

  • posted May 15, 2012
  • at 8:00 pm
  • by

    Capital Main WOD (Loudoun):

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.

View 22 responses

Tuesday 5/15/12 WODs (Loudoun)

  • posted May 14, 2012
  • at 8:11 pm
  • by

IMG_1014

Who’s that tough guy…?

    Capital Main WOD (Loudoun):

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.

    CF Fundamentals WOD:

Skill work to match that of the main WOD.

    CF Kids WOD:

“The Little Chief”

5 minutes AMRAP of:
3 Power cleans (weight varies by athlete)
6 Push-ups
9 Squats

View 19 responses

Monday 5/14/12 WODs (Loudoun)

  • posted May 13, 2012
  • at 7:36 pm
  • by

    Capital Main WOD (Loudoun):

“Diane”
21-15-9 for time of:
Deadlift (225#/155#)
HSPU

Compare to: 8/8/11
Core: 50 x Reverse hypers

Post results to comments.

    CF Fundamentals WOD:

Skill work to match that of the Main WOD.

View 18 responses

Saturday 5/12/12 WODs

  • posted May 11, 2012
  • at 7:13 pm
  • by
    Loudoun Main WOD:

Teams of 4

400 Double unders
300 Double squat wall balls
200 Hand release push ups
100 pull ups or ring pull ups

Finish out by running 1 mile (everyone from your team MUST be together at the finish line)

    CF Kids WOD:

7 Rounds

Run 100 M
7 Thrusters, weight varies

View one response

Friday 5/11/12 WOD (Loudoun)

  • posted May 10, 2012
  • at 8:19 pm
  • by

“Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.” – Denis Waitley

    Capital Main WOD (Loudoun):

Standard warm-up
Skill work: HSPU progressions

WOD:
12 Mins AMRAP of:
20 x DB Snatch (45#/25#) (Alt hands each rep)
10 x Burpees

Core: 50 x T2B for time

Games competitors
Snatch
65% 1RM x 3
75% 1RM x 3
85% 1RM x to failure

Post results to comments.

View 12 responses

Thursday 5/10/12 WODs (Loudoun)

  • posted May 9, 2012
  • at 8:10 pm
  • by


HAPPY BIRTHDAY DAIMON!
6am Class – please make sure he does his Manmakers AFTER the WOD!

    Capital Main WOD (Loudoun):

Warm-up:

3 Rounds of:
10 x Ring rows
10 x Walking lunges
10 x Jumping ring dips

WOD:
6 Rounds for time of:
5 x Muscle-ups
10 x Walking lunges holding DBs in each hand (45#/25#)

Core: 50 x Hip extensions for time

Post results to comments.

    CF Fundamentals WOD:

Skill work to match that of the main WOD.

    CF Kids WOD:

Annie:
50-40-30-20-10
Double unders -Jump rope
Situps

View 20 responses

Wednesday 5/9/12 WODs (Loudoun)

  • posted May 8, 2012
  • at 7:53 pm
  • by

    Capital Main WOD (Loudoun):

Warm-up:

3 Rounds of:
10 x Jumping squats
10 x Good mornings
200m Run

WOD:
“Annie”
50-40-30-20-10 for time of:
Double unders
Sit-ups (These can be anchored)

Games competitors:
Strict press
65% 1RM x 3
75% 1RM x 3
85% 1RM x to failure

Post results to comments.

    CF Fundamentals WOD:

Skill work to match that of the Main WOD.

View 22 responses

Tuesday 5/8/12 WODs (Loudoun)

  • posted May 7, 2012
  • at 8:27 pm
  • by

    Capital Main WOD (Loudoun):

Standard warm-up:

CF Regionals WOD 4:
For time*:
50 x Back squats (135#/95#)
40 x Pull-ups
30 x Shoulder-to-overhead (135#/95#)
50 x Front squats (85#/65#)
40 x Pull-ups
30 x Shoulder-to-overhead (85#/65#)
50 x OHS (65#/45#)
40 x Pull-ups
30 x Shoulder-to-overhead (65#/45#)

*45min cut off

Post results to comments.

    CF Fundamentals WOD:

Skill work to match that of the Main WOD.

    CF Kids WOD:

25 Box jumps
200M
25 Box Jumps

View 24 responses

Monday 5/7/12 WODs (Loudoun)

  • posted May 6, 2012
  • at 7:39 pm
  • by

I posted this for the roll of TP. Now that’s funny…

    Capital Main WOD (Loudoun):

Warm-up:
3 Rounds of:
30 Secs High knees
30 Secs Ankle slaps
10 x Jumping ring dips

WOD 1:
In as few sets as possible, for time:
100 Push-ups
Post sets and time.

WOD 2:
4 x 400m Runs
Each run starts 4 Mins after the previous one began.

Core: 50 x Reverse hypers

Games competitors
Deadlift
65% 1RM x 3
75% 1RM x 3
85% 1RM x to failure

Post results to comments.

    CF Fundamentals WOD:

Skill work to match that of the Main WOD.

View 24 responses

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