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.
5 rounds for time:
50 ft Overhead Lunges (45/25)
21 Burpees
Post loads and time to comments.
CF ‘Fun’damentals WOD:
Bench Press
Capital Elite Anaerobic Endurance WOD:
Choose ONE sport and complete the following:
12 x (1:00 on, 0:30 off)
Cover as much distance as possible on each effort. Post distance covered to comments.
Bring your sunscreen, indoor/outdoor shoes, and some lucky hands for pulling exercises from the draw bag!
Capital Kids WOD:
come on in and find out!
Capital Elite Anaerobic Endurance WOD:
Perform on a Capital Main WOD REST DAY
Tempo, 85-95%
85-95% of best time (PR) or effort for given distance
Swim: 1000m/y, 85% for first 500m/y, 95% for second 500m/y
Bike: 20mi, 85% for first 10mi, 95% for second 10mi
Run: 10k, 85% for first 5k, 95% for second 5k
C2: 3000m, 85% for first 1500m, rest 1:00, 95% for second 1500m
Post time to comments.
3+ hours before or after Capital Main WOD
Swim: 8 x 50m
Bike: 8 x 400m
Run: 8 x 200m
C2: 8 x 250m
Rest: 3:00
No pacing; all out efforts
Rest: 5x, rest exactly 5 times longer than time it takes to complete each effort
Post times to comments.
-100ft. (Loudoun) = step outside the side door, walking lunges towards Laser Tag. Lunge to the second parking sign on the left (approximately 50ft.), turn around and lunge back.
-Sit ups can be regular sit ups or GHD sit ups, your choice.
“Lil Diane”
21-15-9
Deadlift
Handstand Push Ups or Dumbell Shoulder Press
(Reps, Weight, and Exercises determined by age and ability)
CF ‘Fundamentals’ WOD:
Hang Squat Cleans
Capital Elite Anaerobic Endurance WOD:
3+ hours before or after Capital Main WOD
Swim: 5 x 200m/y
Bike: 5 x 2k
Run: 5 x 800m
C2: 5 x 1000m
Deviation: No more than 5 seconds, meaning if your first 800m is 3:00 you cannot be slower than 3:05 on any effort
Rest: 90 seconds
Foul: 100 burpees for time if you deviate more than 5 seconds
Post times to comments.
Warm up:
20 Air squats
10 Ring dips
20 Walking lunges
Clean and Jerk review
WOD:
12 minutes to find Clean and Jerk Max
20 min AMRAP:
50 Double-Unders
7 HSPU
10 Hang Squat Clean (95/65#)
Post results to comments.
CF ‘Fun’damented WOD:
GHD Situps
Capital Elite Anaerobic Endurance WOD:
3+ hours before or after Capital Main WOD
“Tosh”
Choose ONE of the following sports:
Swim: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x (1/2mi + 1mi + 2mi)
Run: 3 x (200m + 400m+ 600m)
C2: 3 x (250m +500m+ 750m)
Rest: Use a work:rest ratio of 1:1. Rest the exact time it takes to perform each distance within each interval set.
Compare to 07/19/10. Post times to comments.