Thursday 5/17/12 WODs (Loudoun)

  • posted May 16, 2012
  • at 7:50 pm
  • by

Beamer demonstrating “the Terminator”

“If you always put limits on everything you do, physical or anything else, It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. – Bruce Lee

    Capital Main WOD (Loudoun):

Warm-up:
3 Rounds of:
200m Jog
10 x Ring rows
10 x Shoulder pass throughs
10 x Good mornings

WOD:
“Jag 28”
For time:
800m Run
28 x KB swings (75#/55#)
28 x Strict pull-ups
28 x KB Clean and jerk (75#/55#) (KB in each hand)
28 x Strict pull-ups
800m Run

Post results to comments.

    CF Fundamentals WOD:

Skill work to match that of the main WOD.

    CF Kids WOD:

1 RM of Deadlift
2-2-1-1-1

View one response

Thursday 5/17/12 WODs (Alexandria)

  • posted May 16, 2012
  • at 7:50 pm
  • by

    Capital Main WOD (Alexandria):

A) 8 x 6 Front squats @ 65 – 75 % of 1 RPM

B) 21 – 15 – 9

Power cleans @ 135/95
Pushups

Post results to comments.

    CF Kids WOD:

1 RM of Deadlift
2-2-1-1-1

View no responses

Tuesday 5/15/12 WODs (Loudoun)

  • posted May 14, 2012
  • at 8:11 pm
  • by

IMG_1014

Who’s that tough guy…?

    Capital Main WOD (Loudoun):

Warm-up:
3 Rounds of:
10 x Air squats
10 x Shoulder pass throughs
10 x Push-ups

WOD:
For time:
1000m Row
then
3 Rounds of:
21 x Wall balls (20#/14#)
21 x T2B

Games competitors
Strict press
70% 1RM x 5
80% 1RM x 3
85% 1RM x to failure

Post results to comments.

    CF Fundamentals WOD:

Skill work to match that of the main WOD.

    CF Kids WOD:

“The Little Chief”

5 minutes AMRAP of:
3 Power cleans (weight varies by athlete)
6 Push-ups
9 Squats

View 19 responses

Tuesday 5/15/12 WODs (Alexandria)

  • posted May 14, 2012
  • at 8:04 pm
  • by

CrossFit Mid-Atlantic Regionals May 4th-6th, 2012

    Capital Main WOD (Alexandria):


Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

“Ledesma“

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20/14# Medicine ball cleans, 15 reps

Post results to comments.

    CF Kids WOD:

“The Little Chief”

5 minutes AMRAP of:
3 Power cleans (weight varies by athlete)
6 Push-ups

View 4 responses

Saturday 5/12/12 WODs

  • posted May 11, 2012
  • at 7:13 pm
  • by
    Loudoun Main WOD:

Teams of 4

400 Double unders
300 Double squat wall balls
200 Hand release push ups
100 pull ups or ring pull ups

Finish out by running 1 mile (everyone from your team MUST be together at the finish line)

    CF Kids WOD:

7 Rounds

Run 100 M
7 Thrusters, weight varies

View one response

Thursday 5/10/12 WODs (Loudoun)

  • posted May 9, 2012
  • at 8:10 pm
  • by


HAPPY BIRTHDAY DAIMON!
6am Class – please make sure he does his Manmakers AFTER the WOD!

    Capital Main WOD (Loudoun):

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.

    CF Fundamentals WOD:

Skill work to match that of the main WOD.

    CF Kids WOD:

Annie:
50-40-30-20-10
Double unders -Jump rope
Situps

View 20 responses

Thursday 5/10/12 WODs (Alexandria)

  • posted May 9, 2012
  • at 8:10 pm
  • by

    Capital Main WOD (Alexandria):

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.

    CF Kids WOD:

Annie:

50-40-30-20-10
Double unders – Jump rope
Situps

View one response

Tuesday 5/8/12 WODs (Loudoun)

  • posted May 7, 2012
  • at 8:27 pm
  • by

    Capital Main WOD (Loudoun):

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.

    CF Fundamentals WOD:

Skill work to match that of the Main WOD.

    CF Kids WOD:

25 Box jumps
200M
25 Box Jumps

View 24 responses

Tuesday 5/8/12 WODs (Alexandria)

  • posted May 7, 2012
  • at 8:27 pm
  • by


    Capital Main WOD (Alexandria):

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.

    CF Kids WOD:

25 Box jumps
200M
25 Box Jumps

View 11 responses

Thursday 5/3/12 WODs (Loudoun)

  • posted May 2, 2012
  • at 7:58 pm
  • by

Make sure you get your Tix for this Weekend’s Regional Crossfit Games at Prince George Sports and Learning Complex. Friday thru Sunday. $10 per day. For more info, click HERE. Come out and support our Alexandria athletes!

And on Saturday at Alexandria we have the In-House BJJ and Muay Thai event starting at 11am. Cost is $20 (cash only) at the door. Come out and support our athletes. Both Iman and Mike V will be up after 4pm.

    Capital Main WOD (Loudoun):

Standard warm-up:

For time:
21 x SDHP (115#/80#)
21 x OHS (115#/80#)
100 x Double unders
15 x SDHP (115#/80#)
15 x OHS (115#/80#)
75 x Double unders
9 x SDHP (115#/80#)
9 x OHS (115#/80#)
50 x Double unders

Core: 30 x Back extensions

Post results to comments.

    CF Fundamentals WOD:

Skill work will match that of the Main WOD.

    CF Kids WOD:

Four 3 minute rounds of:
3 Thrusters, weight varies
5 Burpees
10 Squats
Rest exactly one minute between rounds

View 9 responses

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