Saturday 2/4/12 WODs
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Loudoun Main WOD:
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CF Kids WOD:
5 rounds:
Run 400
15 Overhead squats
(weight varies, may only use PVC as form must be emphasized for this movement before we worry about weight)
Thursday 2/2/12 WODs (Alexandria)
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Capital Main WOD (Alexandria):
A) Strict Press 4 x 7
Then…
B) 5 Rounds of:
25 KB swings ( Must be unbroken or 5 Burpees immediately ) @ 55 / 35#
20 Mountain Climbers ( by the military standards of the 3 count )**
15 Box Jumps @ 24/20″
10 abmat situps
** Mtn climbers 3-count: Rep count is Right, Left, Right, 1…Right, Left, Right, 2…etc.
Post results to comments.
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CF Kids WOD:
Skill for the Month: Cleans
21-15-9
Heaving Snatch Balance (weight varies)
Sit Ups
View 4 responses
Thursday 2/2/12 WODs (Loudoun)
Coach Catherine and Brian G. working through some snatches. Actually they were OHSs, but you might not’ve known that if I didn’t mention it…
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Capital Main WOD (Loudoun):
Standard warm-up
A) WOD 1:
Snatch 2-2-2-2-2-2-2-2-2-2 75% 1RM. Rest 60 secs between sets. No racks. 1st rep from the hang and second rep from the ground. Come to full depth. The reps should be done quickly.
B) WOD 2:
3 Rounds for time of:
250m Row
15 x T2B
20 x Jumping lunges
Post results to comments.
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CF Fundamentals WOD:
Skill work to match that of the Main WOD.
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CF Kids WOD:
Skill for the Month: Cleans
21-15-9
Heaving Snatch Balance (weight varies)
Sit Ups
View 33 responses
Tuesday 1/31/12 WODs (Alexandria)
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Capital Main WOD (Alexandria):
A) Muscle up skill work
Then…
B) 9 – 15 – 21 – 15 – 9 of:
SDHPL @ 95/65#
Toes to Bar
Pushups
Post results to comments.
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CF Kids WOD:
‘Lil’ Grace
For Time
30 Clean and Jerks, weight varies
View 3 responses
Tuesday 1/31/12 WODs (Loudoun)
Who can top this casting video ???
“My power is discombobulatingly devastating. It’s ludricrous these mortals even attempt to enter my realm.” -Mike Tyson
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Capital Main WOD (Loudoun):
Standard warm-up
“Eva”
5 Rounds for time of:
800m Run
30 x KB Swings (75#/55#)
30 x Pull-ups
** Anybody have the date when we last did this one? The search function on the Blog isn’t helping me…
Post results to comments.
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CF Fundamentals WOD:
Skill work will match that of the main WOD.
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CF Kids WOD:
‘Lil’ Grace
For Time
30 Clean and Jerks, weight varies
View 47 responses
Saturday 1/28/12 WODs
Rob’s real good with the double-baby bicep curls!
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Capital Main WOD (Loudoun):
Team WOD – come prepared to have fun!
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CF Kids WOD:
Row 300 M
4 rounds Tabata Squats
Row 300 M
4 rounds Tabata Box Jumps
Row 300 M
View no responses
Thursday 1/26/12 WODs (Loudoun)
This is for you Matt C! Show us how it’s done with that new rope! (I’m cracking up picturing you attempting Buddy Lee’s ‘warmup’ in this video, sound effects included)
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Capital Main WODs (Loudoun):
Standard warm-up
WOD 1:
Snatch 2-2-2-2-2-2-2-2-2-2-2-2 70% 1RM. Rest 45 secs between sets. No racks. 1st rep from the hang, second from the ground. Reach full depth. The reps should be done quickly.
WOD 2:
For time:
100 x Wall balls (20#/14#)
100 x Double unders
Core: 50 x Reverse hypers
Post results to comments.
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CF Kids WOD:
21-15-9
Deadlift, weight varies
Handstand push ups or subs or attempts
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CF Fundamentals WOD:
Skill work to match that of the Main WOD.
View 28 responses
Thursday 1/26/12 WODs (Alexandria)
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Capital Main WODs (Alexandria):
For time:
5k Run or Row
Post results to comments.
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CF Kids WOD:
21-15-9
Deadlift, weight varies
Handstand push ups or subs or attempts
View no responses
Tuesday 1/24/12 WODs (Loudoun)
Coach Iman showing us how ‘fun’ running is!
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Capital Main WOD (Loudoun):
Standard warm-up
3 Rounds for time of:
800m Run
50 x Push press (45#/33#)
30 x Push-ups
Core: 50 x Glute ham raises
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CF Kids WOD:
1-1-1-1-1
Max deadlifts
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CF Fundamentals WOD:
Skill work will match that of the main WOD.