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
Wednesday 1/25/12 WOD (Alexandria)
“Just takin a rest during my In-and-Out Tire Flips…What?” -Isaac
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Capital Main WOD (Alexandria):
A) Handstand kipping skill work
B) 3 Rounds for time of:
250m Row
15 Hang snatch @ 95/65#
15 Overhead squats @ 95/65#
15 Pushups
Post results to comments.
View 6 responses
Wednesday 1/25/12 WODs (Loudoun)
“Just Smile … and it’ll all be fine…” -Layla
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Capital Main WOD (Loudoun):
Standard warm-up
8 Tabata Rounds each of:
Pull-ups
Squats
Anchored Sit-ups
Row (cals) If there are not enough rowers have people start at different stations.
8 Tabata Rounds of each exercise before moving on to the next. Lowest rep counts. Post your lowest rep for each exercise plus combined score of all 4.
Games competitors:
Clean and jerk
65% 1RM x 3
75% 1RM x 3
85% 1RM x to failure
Drop the bar at the top each time.
Post results to comments.
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CF Fundamentals WOD:
Skill work to match that of the Main WOD.
View 24 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.
View 44 responses
Tuesday 1/24/12 WODs (Alexandria)
CrossFit One World Movement Library – The Push & Split Jerk from crossfitoneworld on Vimeo.
Katie, Maggie and Tina demonstrate why you have to watch out for CJJ women!
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Capital Main WOD (Alexandria):
A) 15 Min AMRAP of:
20 Double Unders
10 Front Squats @ 65 – 75% of 1 Rep Max
B) 5 x 7 Split jerk (7-7-7-7-7)
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CF Kids WOD:
1-1-1-1-1
Max deadlifts
View no responses
1/23/12 WOD (Alexandria)
GREAT JOB to the SuperFit competitors this weekend!
Final Results from Capital’s work at the SuperFit (CrossFit) Games in Charlottesville, VA:
Ryan Troupe – 10th out of the 78 RX’d Competitors who made it to Day 2
Katie Baylor – 14th out of the 41 RX’d Competitors who made it to Day 2
Christina Birog – 15th out of the 41 RX’d Competitors who made it to Day 2
Maggie McConnell – 18th out of the 41 RX’d Competitors who made it to Day 2
All of our competitors advanced to WOD 5 (the to 25 men and women in the RX’d divisions advanced to WOD 5).
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Capital Main WOD (Alexandria):
Helen – 3 Rounds for time of:
Run 400m
21 KB swings @ 55/35#
12 Pullups
Compare to: 3/3/11
View one response
Final Results from Capital’s work at the SuperFit (CrossFit) Games in Charlottesville, VA
Ryan Troupe – 10th out of the 78 RX’d Competitors who made it to Day 2
Katie Baylor – 14th out of the 41 RX’d Competitors who made it to Day 2
Christina Birog – 15th out of the 41 RX’d Competitors who made it to Day 2
Maggie McConnell – 18th out of the 41 RX’d Competitors who made it to Day 2
All of our competitors advanced to WOD 5 (the top 25 men and women in the RX’d divisions advanced to WOD 5).
Tons and tons more PICTURES HERE, with more coming soon!
WOD 1 “Strength and Grace”:
1 Minute at Each Station and 15 seconds of Transition Time
• Station 1: Power Cleans (135/95)
• Station 2: Ring Pullups
• Station 3: Ground to Overhead (155/115)
• Station 4: Muscle Ups (scaled division can do ring pullups again for 1 point)
Station 1 and 2 are worth 1 point for each rep
Station 3 and 4 are worth 2 points for each rep, except in the scaled/masters divisions where ring pullups are optional and worth 1 point
Note: Judges will go through each station with each athlete, then return to the athlete line to judge their next athlete. No changing of ring heights. Ring pullups are rings touching shoulders/chest or hands touching shoulders/chest. Muscle ups are flash out at bottom.
WOD 2 “Run Fast”:
9 Minute AMRAP of
• 15 Wallballs (20/14) to 10 foot target
• Run Three Widths of the Basketball Court (about 20 yards each width)
• 5 Burpee Box Jumps (on a 12 inch seat in the gym)
Note: There will be cones setup for each athlete and they have to physically run around the cone. If they move or touch a cone, the cone has to be reset before they can continue running. Burpees are heels all the way on the box, hands release, hip open as they jump off box, but no need to pause. Score is total number of wallballs and burpees completed.
WOD 3 “WTF Was That”:
5 Minute AMRAP of
• 12 Thrusters (95/65)
• 12 Hang Power Cleans (95/65)
Must be a clear pause in the hang position (no power clean from the ground). Full Squat on thruster (hip crease below top of the knee). Bar completely overhead, midfoot with ears visible. Elbows must pass in front of the bar on the HPC at the top, with full extension of the knees and hips as well. Score is total number of reps.
WOD 4 “Big Dudes”:
4 Minute AMRAP of
• 7 Power Snatch (115/85)
• 4 Lateral Burpees over Bar
Hands release burpees, no hip requirement over the bar, but you must be parallell to the bar when you release your hands and you must jump off both feet together and land together.
WOD 5 “Only the Strong Survive”:
12 Minute Time Cutoff
• Run 800M with Weighted Vest (weights TBD)
• 40 KB Swings (70/53)
• Run Inside Gym to Handstand Station, Do 20/15 Handstand pushups (Scaled and Masters Do Burpees Upstairs)
Then AMRAP of
• 7 Front Squats (165/105)
• 30 Double Unders
You can take off the vest whenever you want after the run. Kipping handstands are ok and will be done with ab mat between plates. Swings will be done outside rain or shine and are full extension on top with bell straight overhead. Score is total number of front squats and double under reps. Weights and stations are setup on first come first serve basis.
View 2 responses
Monday 1/23/12 WODs (Loudoun)
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Capital Main WOD (Loudoun):
WOD 1:
Front squat 1RM 2-2-1-1-1
Compare to: 10/31/11
WOD 2:
10 Mins AMRAP of:
8 x SDHP (95#/65#)
8 x OHS (95#/65#)
20 x Lateral jumps over the bar (These are just jumps, not burpees)
Core: 50 x ABMAT Sit-ups (slowly)
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CF Fundamentals WOD:
Skill work will match that of the main WOD.
View 60 responses
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.
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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.