Come And Get Some!
While there is snow on the ground, and FCPS is closed, WE ARE OPEN today 
. Some come on in and get some!
However, our visit from ‘The Food Lovers’ Bill and Hayley has been canceled. We are already working on a new date.
Saturday 1/21/12 WODs
This Saturday we are having a visit from ‘The Food Lovers’ Bill and Hayley, authors of the book “Make it Paleo”
They’ll be doing joining us for the 10am WOD and then doing a book signing at 11am!
Check out more about them HERE. And please come on out Saturday and help us welcome them to our community!
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Loudoun Main WOD:
* come prepared to run outside
Additional WOD details will be explained after warmups.
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CF Kids WOD:
With a continuously running clock do one pull-up or sub and one bench dip the first minute, two pull-ups or sub and two bench dips the second minute, three pull-ups or sub and three bench dips the third minute… continuing as long as you are able.
View 6 responses
Friday 1/20/12 WOD (Alexandria)
Good luck to all of you competing in the Charlottesville SuperFit competition this weekend!
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Capital Main WOD (Alexandria):
Alternating TABATAs:
Shoulder to Overhead (95/65#)
Jumping Squats (feet must leave the ground)
Rest 5 min
Pull-Ups
V-Ups
Cashout: Max KB Swings (55/35#)
Post results to comments.
View no responses
Friday 1/20/12 WOD (Loudoun)
Tomorrow (Saturday) we are having a visit from ‘The Food Lovers’ Bill and Hayley, authors of the book “Make it Paleo”
They’ll be doing joining us at the 10am WOD and then doing a book signing at 11am!
Check out more about them HERE. And please come on out Saturday and help us welcome them to our community!
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Capital Main WOD (Loudoun):
Standard warm-up
For time:
75 x Pull-ups
75 x Back squat (135#/95#) No racks
Compare to August 2, 2011
Games competitors:
Deadlift
60% 1RM x 5
70% 1RM x 5
80% 1RM x to failure
Drop the bar at the top each time.
Post results to comments.
View 20 responses
1/19/12 WODs (Alexandria)
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Capital Main WOD (Alexandria):
A) Front Squat
5-3-3-1-1-1-1
B) Death By 10m
On the 1st minute, sprint 10m or one length. the 2nd minute, sprint two lengths (down and back). sprint 3 lengths the third minute and so on until you can no longer finish the distance within that given minute. One foot must be behind the line when turning and hand must also touch the line.
Cashout: 75 Hand-Release Push-Ups for Time
Post results to comments.
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CF Kids WOD:
15-12-9
Dumbbell Deadlifts
Dumbbell Power Cleans
Dumbbell Push Press
weights vary
View no responses
Thursday 1/19/12 WODs (Loudoun)
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Capital Main WOD (Loudoun):
Standard warm-up
WOD 1:
Snatch 2-2-2-2-2-2-2-2-2-2-2-2 65% 1RM. Rest 45 secs between sets. No racks. (1st rep from the hang. Second from the ground. Must come to full depth. The reps should be done quickly.)
WOD 2:
5 Mins AMRAP of:
5 x KB Swings (55#/35#)
5 x KB Snatches R arm (55#/35#)
5 x KB Snatches L arm (55#/35#)
Core: 30 x Back extensions (slowly)
Post results to comments.
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CF Kids WOD:
15-12-9
Dumbbell Deadlifts
Dumbbell Power Cleans
Dumbbell Push Press
weights vary
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CF Fundamentals WOD:
Skill work will match that in the Main WOD.
View 15 responses
Wednesday 1/18/12 WODs (Loudoun)
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Capital Main WOD (Loudoun):
Standard warm-up
15 Mins AMRAP of:
5 x Sumo deadlift (athlete’s choice of weight)
10 x Burpees
20 x Double unders
Core: 50 x GHD Sit-ups into wall balls (20#/14#)
Games competitors:
Clean and jerk
60% 1RM x 5
70% 1RM x 5
80% 1RM x to failure
Drop the bar at the top each time.
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CF Fundamentals WOD:
Skill work will match that of the Main WOD.
View 40 responses
Wednesday 1/18/12 WOD (Alexandria)
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Capital Main WOD (Alexandria):
A) Strict Press
5-3-3-1-1-1-1
B) Once Through for Time:
20 Burpees
30 Abmit Situps
20 Burpees
30 SDHP w/KB (75/55#)
20 Burpees
30 KB Swings (55/35#)
20 Burpees
30 Ground to Overhead w/ Plate (45/25)*
3 Rope Climbs
*Plate must end up locked out overhead parallel to floor
Post results to comments.
View no responses
Tuesday 1/17/12 WODs (Loudoun)
- Capital Main WOD (Loudoun):
Standard warm-up
“Daniel”
For time:
50 x Pull-ups
400m Run
21 x Thrusters (95#/65#)
800m Run
21 x Thrusters (95#/65#)
400m Run
50 x Pull-ups
Core: 50 x Hip extensions for time
Compare to 1/6/10
Post results to comments.
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CF Kids WOD:
40-20-10
Double unders
Sit ups
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CF Fundamentals WOD:
Skill work will match that of the main WOD.
View 37 responses
Tuesday 1/17/12 WODs (Alexandria)
- Capital Main WOD (Loudoun):
A) Overhead Squats*
7-7-5-5-3-3
*SuperFit – Bench Press 5×5
B) 2 Rounds:
750m Row
30 Box Jumps (30/24″)
30 Toes to Bar
Cashout: Max Plank Hold
Superfit Cashout:
4 x 50ft Sled Pulls (165#)
Post results to comments.
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CF Kids WOD:
40-20-10
Double unders
Sit ups