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, Sean Douglas Muay Thai and Kid's MMA. Please use this page - featuring all of our programs - or select a specific program from the menu above and bookmark that page.
Warm up:
Good Mornings
Strict Press
Push Press
25 Hollow Rocks
WOD: Running Clock Pull ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to: 11/19/09
Capital Main WOD:
Warm up:
Thruster review
20 Sit ups
10 Pullups
5 HSPUs
WOD: “CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to: 1/9/10
Capital Barbells, Dumbbells, Kettlebells WOD:
Skill/Warmup a la Iman
WOD:
Squat = 3 Sets of 5 Reps
Strict Press = 3 Sets of 5 Reps
Deadlift = 1 Set of 5 Reps
Compare to previous week’s loads.
Capital Main WOD:
Warm up:
Deadlift review
15 Ring dips
15 Back extension
1 minute Plank
WOD: 4 Rounds for total reps / calories
1 minute Double Unders
30 seconds rest
1 minute Row (for calories)
30 seconds rest
1 minute Box Jumps (24/20″)
30 seconds rest
1 minute Knees to Elbows
30 seconds rest
Post total reps per Round (and overall) to comments.
Capital Fundamentals WOD:
Skill work:
Shoulder Press
Push Press
WOD:
21-15-9
Push Press
Wall Balls
Post time to comments.
Capital Main WOD:
Warm up:
Burgener warmup
Shoulder dislocates
Samson stretch
WOD:
Five rounds for time of:
95/65 pound Snatch, 3 reps (ground to overhead)
95/65 pound Overhead squat, 15 reps
Run 400 meters
Capital Barbells, Dumbbells, Kettlebells WOD:
Skill/Warmup a la Iman
WOD:
Squat = 3 Sets of 5 Reps
Bench Press = 3 Sets of 5 Reps
Hang Power Clean = 5 sets of 3
Post loads to comments and compare to last week.
Capital Main WOD:
Warm up:
1 minute jump rope
10 Groiners
20 Situps
30 Air squats
WOD:
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to: 11/16/09
Capital Fundamentals WOD:
Overhead Squats
WOD:
21 OHS (115/75)
400M Run
15 OHS (115/75)
400M Run
9 OHS (115/75)
400M Run
Post time to comments.