Capital CrossFit - Loudoun/Dulles

Friday
Date:  4/15/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Goblet squats
10 x Shoulder press
10 x Face pulls 

WOD
For time:
75 x Back squats (135#/95#) (no racks)
50 x Ring dips
5 x Rope climbs

Thursday
Date:  4/14/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Good mornings
10 x Reverse hypers
10 x Push-ups
 
WOD
25 Mins AMRAP of:
7 x Deadlift (185#/125#)
7 X T2B
7 x Burpees

Wednesday
Date:  4/13/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Shoulder press
10 x Jumping air squats
10 x Rows
 
WOD
3 x 5 Mins AMRAP of:
5 x Pull-ups
6 x Box jump overs (24”/20”)
9 x Wall balls (20#/14#)
1 Min rest
 
Extra (if you want)
BB rows 6-6-6-6 (climbing or across)

Tuesday
Date:  4/12/22
Pic by @fromtaylor_
Warm-up
3 Rounds of: 
20 x Single unders
10 x SDHP
10 x Face pulls
 
WOD
3 Rounds for time of: 
100m KB/DB Farmer’s carry (Athlete’s choice of weight)
100 x Double unders
25 x V-ups

Monday
Date:  4/11/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Push-ups
10 x Rows
10 x Band pull-a-parts
 
WOD 1
Bench press or Floor press 8-6-4-8-6-4
The second 8-6-4 should be heavier than the first.
 
WOD 2
15-12-9 for time of:
Clean and jerk (135#/95#)
C2B Pull-ups

Friday
Date:  4/8/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Push-ups
10 x Box step-ups
100m Jog

WOD
4 Rounds for time of:
400m Run
40m Walking lunges with 2 KBs/DBs in front rack (Athlete’s choice of weight)
12 x Strict ring dips

Thursday
Date:  4/7/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Walking lunges
10 x SDHP
10 x Shoulder press
 
24 Mins EMOM of:
Min 1:  Box jumps (24”/20”)
Min 2:  Alternating DB sn**ch (Athlete’s choice of weight)
Min 3:  Rest
Min 4:  Push press (Athlete’s choice of weight)
Min 5:  Row for calories
Min 6:  Rest

Wednesday
Date:  4/6/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Goblet squats
10 x Face pulls
 
WOD
30-20-10 for time of:
Hang squat cleans 
C2B Pull-ups
GHD Sit-ups

Athlete’s choice of weight for the hang squat cleans, but increase weight each round.  An example of this would be:
30 reps @ 115#/80#
20 reps @ 135#/95#
10 reps @ 155#/105#

Tuesday
Date:  4/5/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Good mornings
10 x Push-ups
5 x Inch worms
 
WOD
“Donny”
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.  He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
 
21-15-9-9-15-21 for time of:
Deadlift (225#/155#)
Burpees
 
Core
50 x Reverse hypers

Monday
Date:  4/4/2022
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x OHS w/ PVC or empty BB
10 x Push press
10 x Band pull-a-parts
 
WOD 1
OHS 2-2-2-2-2-2-2 (climbing or across)
 
WOD 2
Death by DB Thruster (Athlete’s choice of weight.  Recommend approximately 45#/30#)

Min 1 perform 1 x DB Thruster.  Min 2 perform 2 x DB Thrusters.  Min 3 perform 3 x DB Thrusters.  Keep adding 1 rep per minute until you cannot complete the prescribed reps for that minute.
 
Core
8 Tabata Rounds of Hollow rocks

Friday
Date:  4/1/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Good mornings 
10 x Jumping air squats
10 x Shoulder pass throughs

WOD
10-9-8-7-6-5-4-3-2-1 for time of:
KB Goblet squats
Russian KB Swings 
After each round perform a 25m single arm farmer’s carry with your left arm, then a 25m single arm farmer’s carry with your right arm.  Athlete’s choice of weight, but challenge yourself.

Extra (if you want)
BB row 8-8-8-8
BB curls 12-12-12-12

Thursday
Date:  3/31/22
@fromtaylor_
Warm-up
3 Rounds of:
10 x Push-ups
10 x Band pull-a-parts
20 x Single unders

WOD
3 Rounds for time of:
42 x Double unders 
21 x Hand release push-ups
30 x Double unders 
15 x Ring dips
18 x Double unders 
9 x Handstand Push-ups or DB Shoulder press (Athlete’s choice of weight)
Core
4 Rounds of:
20 Secs Hollow hold
20 Secs Hollow rocks

Wednesday
Date:  3/30/22

Warm-up
3 Rounds of:
10 x KB Swings
10 x Reverse hypers
10 x Face pulls

WOD
30 Mins EMOM of:
1 x Power clean

Stay with one weight for the first 10 Mins.  Increase for the second 10 Mins.  Increase again for the third and final 10 Mins. Challenge your self!

Extra (if you want)
10 Mins AMRepsAP of:
Box step-ups (BB in back rack 65#/45#, 20”/16”)
EMOM starting at the 1 Min mark perform 5 x T2B

***TWO SCHEDULE CHANGES***

Starting next week our Monday night Wrestling class will move to Friday nights at 6:00pm. The class will still be run by Coach Steven!

Also starting next week our Wednesday night Women’s Only BJJ class will be moving to Mondays at 7:00pm! Coach Jenna will still be running the class!

We look forward to seeing everyone in class!

Tuesday
Date:  3/29/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Push-ups
100m Jog

WOD
For time:
800m Run
75 x Burpee pull-ups
800m Run

Monday
Date:  3/28/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Goblet squats 
10 x SDHP
10 x Band pull-a-parts

WOD 1 
Back squat 1-1-1-1-1-1-1 (climbing or across)

WOD 2
3 Rounds, each for time, of:
20 x Alternating DB sn**ch (Athlete’s choice of weight)
20 x V-ups
10 x Box jump overs (24”/20”)
1 Min rest

Friday
Date:  3/25/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Push-ups
10 x Band pull-a-parts
 
WOD
15 Mins AMRAP of:
10 x Chin-ups
10 x Close grip push-ups (Hands as close as comfortably possible.)
10 x T2B
 
Extra (if you want)
3 Sets of:
20 x Banded triceps pressdowns
20 x Band curls

Thursday
Date:  3/25/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x SDHP
10 x Push press
10 x Reverse hypers
 
WOD
“Bella Complex”
Every 4 Mins for 7 Cycles
1 x Clean (power or squat)
1 x Shoulder to overhead
1 x Front squat
1 x Shoulder to overhead
Record loads for each cycle

Wednesday
Date:  3/23/22
 Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Walking lunges
10 x KB Swings
100m Jog
 
WOD 
6 Rounds for time of:
100m KB/DB Farmer’s carry (Athlete’s choice of weight)
10 x DB Box step overs (24”/20”, same weight as carries)
12 x GHD Sit-ups or Weighted Sit-ups

Tuesday
Date:  3/22/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Good mornings
10 x Reverse hypers
10 x Shoulder press
 
WOD 1
Deadlift 2-2-2-2-2-2-2 (climbing or across)
 
WOD 2
12 Mins AMRAP of:
5 x Burpees
10 x Push-ups
25 x Double unders

Monday 
Date:  3/21/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x OHS w/ PVC or empty BB
10 x Shoulder pass throughs
10 x Rows
 
WOD
3 Rounds for time of:
400m Run
12 x OHS (135#/95#)
21 x Pull-ups
 
Core
4 x 45 Secs Weighted planks

Friday
Date:  3/18/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x SDHP
10 x Push-ups
10 x Band pull-a-parts
 
WOD
15 Mins AMRAP of:
1 x Power clean
7 x Burpees
2 x Power cleans 
7 x Burpees
3 x Power cleans
7 x Burpees……
Keep adding 1 rep to the power cleans.
 
Athlete’s choice of weight but recommend 135#/95#.
 
Extra (if you want)
4 Sets of:
8 x DB Skullcrushers
8 x Hammer curls

Thursday
Date:  3/17/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Shoulder press
5 x Broad jumps
10 x Rows
 
WOD 1
Push press 1RM
 
WOD 2
3 Rounds for time of:
12 x Push press (60% 1RM)
12 x Chin-ups
12 x Box jumps (24”/20”)
Accumulate 1 Min L-Sit (Hanging from the bar or using the parallettes.)

Wednesday
Date:  3/16/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Goblet squats
5 x Inch worms
100m Run
 
WOD
For time:
400m Run
15 x Back squats (225#/155#)
400m Run
12 x Back squats (225#/155#)
400m Run
9 x Back squats (225#/155#)
 
Racks are allowed if needed.
 
Extra (if you want)
4 Sets of:
25 x Overhead plate raise
25 x Face pulls (pause at top, return slowly)

Tuesday
Date:  3/15/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x KB Swings
5 x Burpees
10 x Shoulder pass throughs
 
WOD
20 Mins EMOM of:
Min 1:  9 x T2B + Max Push-ups
Min 2:  Alt DB Sn**ch (Athlete’s choice of weight)
 
Your score is push-ups + DB sn**ch total.

Monday
Date:  3/14/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Wall balls
20 x Single unders
 
WOD 
22.3
For time:
21 x Pull-ups
42 x Double unders
21 x Thrusters (95#/65#)
18 x C2B Pull-ups
36 x Double unders
18 x Thrusters (115#/75#)
15 x Bar muscle-ups
30 x Double unders
15 x Thrusters (135#/85#)
 

Friday
Date:  3/11/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Shoulder press
10 x Goblet squats
10 x Shoulder pass throughs
 
WOD
5 Rounds for time of:
10 x DB Hang power cleans
10 x DB Shoulder to overhead
10 x DB Front squats
2 Mins rest
 
Athlete’s choice of weight, but must use same DBs for all movements.