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.
A) Weighted Ring dips 4 x 4 super-set with 1-arm KB/DB 4 x 4 (that’s two each arm) snatch 1 min rest between rounds.
B) 5 Rounds for time of:
Cash in and out 200m Row or 400m Run
10 plate burpees at 45/25#
14 Push Press with plate at 45/25#
18 Lateral jumps over plate (plate being up right not laying on the ground. If it falls, must pick it up and do 5 Pushups before you can continue the jumps)
Post results to comments.
HAPPY BIRTHDAY DAIMON!
6am Class – please make sure he does his Manmakers AFTER the WOD!
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.
Skill work to match that of the main WOD.
Annie:
50-40-30-20-10
Double unders -Jump rope
Situps
TABATA of:
Double unders
1 min rest
Ball slams 20/14
1 min rest
Pushups & Jumping lunges (this TABATA being an alternating one)
Post results to comments.
Annie:
50-40-30-20-10
Double unders – Jump rope
Situps
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.
Skill work to match that of the Main WOD.
A) Split Jerk (Alternating Legs) practice with 5 second hold at bottom
6 x 8, 45 second rest between sets.
B) Up and back down for time 1 – 2- 3 – 4 – 5 – 6 – 7 – 8 (Must complete 8 rep round twice, meaning going through the sequence two times NOT once through for 16 reps) of:
Double under(s) [for those who have double unders down -Instead attempt as many rounds with triple unders as possible before reverting to double unders.]
Hang clean @ 115/75#
Ring dips
Sumo Deadlift @ 115/75#
Post results to comments.
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.
Skill work to match that of the Main WOD.
25 Box jumps
200M
25 Box Jumps
A) 1 RPM Clean
B) 17 Min AMRAP of:
12 KB swings @ 55/35#
6 ABMAT situps with 20/14# ball
12 Wall Balls @ 20/14#
Post results to comments.
25 Box jumps
200M
25 Box Jumps
I posted this for the roll of TP. Now that’s funny…
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.
Skill work to match that of the Main WOD.
Great job this weekend at the Regionals – way to represent Capital! Time to start training for next year!
A) Weighted Walking Lunges 6 x 6 (3 each leg); super-set with 6 x 15 Pushups.
1 Min rest between sets.
B) 21 – 15 – 9
Snatch @ 95/65#
Burpee Pullups
Post results to comments.
When you’re done working out, come on out to the Regionals to support our Alexandria athletes! Go HERE for all the info!
For time:
200 Meter run
100 air squats
200 Meter run
75 pushups
200 Meter run
50 sit-ups
200 Meter run
25 burpees