Tuesday 8/31/10 WODs

    Capital Main WOD:

Warm up:
Run 400m
20 Overhead squats
20 Good mornings
20 Shoulder dislocates

WOD:

“Barbara”
5 rounds, each individually for time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 min

Compare to: 7/31/09

Post time for each of 5 rounds to comments.

    Crossfit Kids WOD:

“Lil Angie”
Pull Ups (or progressions)
Push Ups
Sit Ups
Squats
(25, 50, or 75 reps determined by age and ability)

    CF ‘Fun’damentals WOD:

Sled Hammer Hits

    Capital Elite Anaerobic Endurance WOD:

Perform 3+ hours before Capital Main WOD or on a Capital Main WOD Rest Day
Time Trial, 100% Effort
Choose ONE sport and complete the following:
Swim: 600m/y
Bike: 8mi
Run: 2mi
C2: 3k
Post time to comments.

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Giorgio Petrosyan Highlights

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Monday August 30, 2010 Fundamental BJJ

Pulling Guard from Standing

Old Guard System – Hip Bump Sweep and Kimura

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Monday 8/30/10 WODs

Who’s in for the OT Paleo challenge starting Sept 11th? (Click here)

    Capital Main WOD:

Warm up:
Jump rope 1 minute
15 Push ups
20 Situps
25 Air squats
Push press review

WOD:
Push Press 3-3-3

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.

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Saturday 8/28/10 WODs

    Capital Main WOD:

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.

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