Capital CrossFit - Loudoun/Dulles

Tuesday
Date:  1/25/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Good mornings
10 x Reverse hypers
10 x Band pull-a-parts
 
WOD 1
1-2-3-4-5-6-7-8-9-10 for time of:
T2B
Deadlift (225#/155#)
30 x Double unders after each round.
 
Core
50 x Reverse hypers

Tuesday
Date:  1/25/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Good mornings
10 x Reverse hypers
10 x Band pull-a-parts
 
WOD 1
1-2-3-4-5-6-7-8-9-10 for time of:
T2B
Deadlift (225#/155#)
30 x Double unders after each round.
 
Core
50 x Reverse hypers

Monday
Date:  1/24/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Shoulder press
10 x OHS w/ empty PVC or BB
 
WOD
“Amanda”
9-7-5 for time of:
Muscle-ups (or 18-14-10 C2B Pull-ups)
Squat sn**ch (135#/95#)
 
Extra (if you want)
4 Sets of:
6 x DB or BB bench press
1 Min rest
6 x DB or BB rows
2 Mins rest

Monday
Date:  1/24/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Shoulder press
10 x OHS w/ empty PVC or BB
 
WOD
“Amanda”
9-7-5 for time of:
Muscle-ups (or 18-14-10 C2B Pull-ups)
Squat sn**ch (135#/95#)
 
Extra (if you want)
4 Sets of:
6 x DB or BB bench press
1 Min rest
6 x DB or BB rows
2 Mins rest

Friday
Date:  1/21/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Jumping ring dips
10 x Box step-ups

WOD 
5-10-15-20-25 for time of:
Ring rows 
Box jump overs (24”/20”)
Ring dips
GHD Sit-ups
50m KB/DB Farmer’s carry after each round (Athlete’s choice of weight)

Friday
Date:  1/21/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Jumping ring dips
10 x Box step-ups

WOD 
5-10-15-20-25 for time of:
Ring rows 
Box jump overs (24”/20”)
Ring dips
GHD Sit-ups
50m KB/DB Farmer’s carry after each round (Athlete’s choice of weight)

Thursday 
Date:  1/20/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Push-ups
10 x KB Swings
10 x Walking lunges

WOD
15 Mins AMRAP of:
2 x Devil press
2 x DB Reverse lunges (1 rep = both legs)
4 x Devil press
4 x DB Reverse lunges (1 rep = both legs)
6 x Devil press
6 x DB Reverse lunges (1 rep = both legs)……
Keep increasing the reps by 2 each round.

Athlete’s choice of weight.  Must use same DBs for both movements.  For reverse lunges hold a DB in each hand at your sides.

Extra (if you want)
100 x Band pull-a-parts

Thursday 
Date:  1/20/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Push-ups
10 x KB Swings
10 x Walking lunges

WOD
15 Mins AMRAP of:
2 x Devil press
2 x DB Reverse lunges (1 rep = both legs)
4 x Devil press
4 x DB Reverse lunges (1 rep = both legs)
6 x Devil press
6 x DB Reverse lunges (1 rep = both legs)……
Keep increasing the reps by 2 each round.

Athlete’s choice of weight.  Must use same DBs for both movements.  For reverse lunges hold a DB in each hand at your sides.

Extra (if you want)
100 x Band pull-a-parts

Wednesday
Date:  1/19/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Shoulder press
10 x Rows
10 x Air squats

WOD
Tabata Hang power cleans (95#/65#)
Rest 1 minute
Tabata V-ups
Rest 1 minute
Tabata C2B Pull-ups
Rest 1 minute
Tabata Front squats (95#/65#)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the 8 intervals.

Wednesday
Date:  1/19/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Shoulder press
10 x Rows
10 x Air squats

WOD
Tabata Hang power cleans (95#/65#)
Rest 1 minute
Tabata V-ups
Rest 1 minute
Tabata C2B Pull-ups
Rest 1 minute
Tabata Front squats (95#/65#)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the 8 intervals.

Tuesday
Date:  1/18/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x KB Swings 
10 x Box jumps
10 x Push-ups
 
WOD 1
Deadlift 2-3-5-10-2-3-5-10
 
WOD 2
3 Rounds for max reps:
1 Min:  Bar facing burpees
1 Min:  Ball slams (20#/14#)
1 Min:  10m Shuttle sprints (1 rep = 10m)
1 Min:  rest

Core
50 x Reverse hypers

Tuesday
Date:  1/18/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x KB Swings 
10 x Box jumps
10 x Push-ups
 
WOD 1
Deadlift 2-3-5-10-2-3-5-10
 
WOD 2
3 Rounds for max reps:
1 Min:  Bar facing burpees
1 Min:  Ball slams (20#/14#)
1 Min:  10m Shuttle sprints (1 rep = 10m)
1 Min:  rest

Core
50 x Reverse hypers

Monday
Date:  1/17/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Goblet squats
10 x Push press
 
WOD
“MLK”
 
34 Min AMRAP of:
19 x Pull-ups
29 x Wall balls (20#/14#)
39 x ABMAT Sit-ups
19 x Shoulder to overhead (115#/75#)
68 x Double unders
 
*The first 2 numbered movements are the year Dr. King was born: 1929
 
*The 3rd movement is how old Dr. King was when he was assassinated.
 
*The final 2 numbers are the year of his death: 1968.
 
*The time domain was the age Dr. King was when he gave his historic “I Have A Dream” speech.

Monday
Date:  1/17/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Goblet squats
10 x Push press
 
WOD
“MLK”
 
34 Min AMRAP of:
19 x Pull-ups
29 x Wall balls (20#/14#)
39 x ABMAT Sit-ups
19 x Shoulder to overhead (115#/75#)
68 x Double unders
 
*The first 2 numbered movements are the year Dr. King was born: 1929
 
*The 3rd movement is how old Dr. King was when he was assassinated.
 
*The final 2 numbers are the year of his death: 1968.
 
*The time domain was the age Dr. King was when he gave his historic “I Have A Dream” speech.

Friday
Date:  1/14/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Shoulder press
10 x Band pull-a-parts
10 x Box step-ups

WOD
4 Rounds, each for time, of:
30m Walking lunges
25 x Push-ups
30m Walking lunges
25 x Burpees
2 Mins rest

Friday
Date:  1/14/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Shoulder press
10 x Band pull-a-parts
10 x Box step-ups

WOD
4 Rounds, each for time, of:
30m Walking lunges
25 x Push-ups
30m Walking lunges
25 x Burpees
2 Mins rest

Thursday
Date:  1/13/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x SDHP
10 x Rows
100m Jog
 
WOD
2 Rounds for time of:
50 x Alt DB sn**ch (Athlete’s choice of weight)
35 x Anchored Sit-ups (GHD Sit-ups if you think you can handle it)
20 x Chin-ups or Ring rows
800m Run

Thursday
Date:  1/13/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x SDHP
10 x Rows
100m Jog
 
WOD
2 Rounds for time of:
50 x Alt DB sn**ch (Athlete’s choice of weight)
35 x Anchored Sit-ups (GHD Sit-ups if you think you can handle it)
20 x Chin-ups or Ring rows
800m Run

Wednesday
Date:  1/12/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Back squat w/ empty BB
10 x Walking lunges
10 x Push-ups
 
WOD 1
Back squat
15 Mins to work up to a heavy single.
 
WOD 2
4 Rounds for time of:
12 x Back squats (55-60% of single)
12 x Box jumps (24”/20”)
12 x Ring dips

Wednesday
Date:  1/12/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Back squat w/ empty BB
10 x Walking lunges
10 x Push-ups
 
WOD 1
Back squat
15 Mins to work up to a heavy single.
 
WOD 2
4 Rounds for time of:
12 x Back squats (55-60% of single)
12 x Box jumps (24”/20”)
12 x Ring dips

Tuesday
Date:  1/11/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x DB Shoulder press
10 x Face pulls
20 x Single unders
 
WOD
32 Mins EMOM of:
Min 1:  Push press (75#/55#)
Min 2:  Hollow rocks
Min 3:  Double unders
Min 4:  rest
Min 5:  DB/KB Farmer’s carry (Athlete’s choice of weight)
Min 6:  V-ups
Min 7:  Double unders
Min 8:  rest

Tuesday
Date:  1/11/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x DB Shoulder press
10 x Face pulls
20 x Single unders
 
WOD
32 Mins EMOM of:
Min 1:  Push press (75#/55#)
Min 2:  Hollow rocks
Min 3:  Double unders
Min 4:  rest
Min 5:  DB/KB Farmer’s carry (Athlete’s choice of weight)
Min 6:  V-ups
Min 7:  Double unders
Min 8:  rest

Monday
Date:  1/10/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Goblet squats
10 x Rows
10 x KB Swings
 
WOD
“T.U.P.”
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in A***n, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family.
 
15-12-9-6-3 for time of:
Power cleans (135#/95#)
Pull-ups
Front squat (135#/95#)
Pull-ups
 
Core
50 x Hip extensions

Monday
Date:  1/10/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Goblet squats
10 x Rows
10 x KB Swings
 
WOD
“T.U.P.”
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in A***n, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family.
 
15-12-9-6-3 for time of:
Power cleans (135#/95#)
Pull-ups
Front squat (135#/95#)
Pull-ups
 
Core
50 x Hip extensions

Friday
Date:  1/7/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Walking lunges
10 x SDHP
5 x Inch worms
 
WOD
15 Mins for Max reps of:
Box step-ups (45#/33# BB in back rack. Set up box so that the top of your thighs in roughly parallel to ground when you step up.)
Every minute, on the minute, starting at the 0:00, perform 3 x Hang power cleans at athlete’s choice of weight.
 
Extra (if you want)
4 Sets of:
8 x Bent over lateral raises
30 Secs rest
8 x DB rows
90 Secs rest

Friday
Date:  1/7/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Walking lunges
10 x SDHP
5 x Inch worms
 
WOD
15 Mins for Max reps of:
Box step-ups (45#/33# BB in back rack. Set up box so that the top of your thighs in roughly parallel to ground when you step up.)
Every minute, on the minute, starting at the 0:00, perform 3 x Hang power cleans at athlete’s choice of weight.
 
Extra (if you want)
4 Sets of:
8 x Bent over lateral raises
30 Secs rest
8 x DB rows
90 Secs rest

Wednesday
Date:  1/5/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x SDHP
100m Jog
 
WOD 
"Helen"
3 Rounds For Time of:
400m Run
21 x Kettlebell Swings (53#/35#)
12 x Pull-ups
 
Extra (If you want)
4 Sets of:
100m DB/KB Farmer’s carry
50m DB/KB Front rack carry
Same set of DBs/KBs for both carries. Minimal to no rest between movements. Rest as needed between sets.

Wednesday
Date:  1/5/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x SDHP
100m Jog
 
WOD 
"Helen"
3 Rounds For Time of:
400m Run
21 x Kettlebell Swings (53#/35#)
12 x Pull-ups
 
Extra (If you want)
4 Sets of:
100m DB/KB Farmer’s carry
50m DB/KB Front rack carry
Same set of DBs/KBs for both carries. Minimal to no rest between movements. Rest as needed between sets.

Capital MMA - Loudoun/Dulles location will be CLOSED tonight for the safety of our staff and members due to the weather and road conditions. We plan to kick off 2022 tomorrow, Tuesday January 4th with our normal class schedule. See you all tomorrow and stay safe!

Capital MMA - Loudoun/Dulles location will be CLOSED tonight for the safety of our staff and members due to the weather and road conditions. We plan to kick off 2022 tomorrow, Tuesday January 4th with our normal class schedule. See you all tomorrow and stay safe!

Monday
Date:  1/3/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Wall balls
10 x Face pulls
5 x Inch worms
 
WOD
“Hope”
 
3 Rounds of:
1 Min Burpees
1 Min Power sn**ch (75#/55#)
1 Min Box jumps (24”/20”)
1 Min Thrusters (75#/55#)
1 Min C2B Pull-ups
1 Min rest
 
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Monday
Date:  1/3/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Wall balls
10 x Face pulls
5 x Inch worms
 
WOD
“Hope”
 
3 Rounds of:
1 Min Burpees
1 Min Power sn**ch (75#/55#)
1 Min Box jumps (24”/20”)
1 Min Thrusters (75#/55#)
1 Min C2B Pull-ups
1 Min rest
 
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Thursday
Date:  12/30/21
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x SDHP
10 x Goblet squats
10 x Push press
 
WOD
10-9-8-7-6-5-4-3-2-1 for time of:
Hang power sn**ch (135#/95#)
Back squat (135#/95#, no racks)
Ring dips

Thursday
Date:  12/30/21
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x SDHP
10 x Goblet squats
10 x Push press
 
WOD
10-9-8-7-6-5-4-3-2-1 for time of:
Hang power sn**ch (135#/95#)
Back squat (135#/95#, no racks)
Ring dips

Wednesday
Date:  12/29/21
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Push-ups
10 x Box step-ups
 
WOD 
8 Rounds for time of:
5 x Chin-ups (Strict and weighted if possible.  Athlete’s choice of weight.)
10 x Burpee box jumps (24”/20”)
30m Walking lunges after each round.
 
Core
25 x Russian twists
1 rep = both sides

Wednesday
Date:  12/29/21
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Push-ups
10 x Box step-ups
 
WOD 
8 Rounds for time of:
5 x Chin-ups (Strict and weighted if possible.  Athlete’s choice of weight.)
10 x Burpee box jumps (24”/20”)
30m Walking lunges after each round.
 
Core
25 x Russian twists
1 rep = both sides

Tuesday
Date:  12/28/21
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Shoulder press
10 x SDHP
20 x Single unders
 
WOD
2 Rounds for time of:
25 x Power cleans (115#/80#)
50 x Double unders
20 x Push press (115#/80#)
40 x Double unders
 
Extra (if you want)
12 Mins, for max distance, of:
DB/KB Farmer’s carry (Athlete’s choice of weight)

Tuesday
Date:  12/28/21
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Shoulder press
10 x SDHP
20 x Single unders
 
WOD
2 Rounds for time of:
25 x Power cleans (115#/80#)
50 x Double unders
20 x Push press (115#/80#)
40 x Double unders
 
Extra (if you want)
12 Mins, for max distance, of:
DB/KB Farmer’s carry (Athlete’s choice of weight)

Monday
Date:  12/27/21
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
5 x Burpees
10 x Walking lunges
 
WOD
“Cindy”
20 Mins AMRAP of:
5 x Pull-ups
10 x Push-ups
15 x Air squats
 
Core
15 x Abs of Steel
1 rep = Hanging from a bar, L knee touches R elbow, R knee touches L elbow, T2B

Monday
Date:  12/27/21
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
5 x Burpees
10 x Walking lunges
 
WOD
“Cindy”
20 Mins AMRAP of:
5 x Pull-ups
10 x Push-ups
15 x Air squats
 
Core
15 x Abs of Steel
1 rep = Hanging from a bar, L knee touches R elbow, R knee touches L elbow, T2B

Thursday
Date:  12/23/21
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x KB Swings
10 x Shoulder press
10 x Band pull-a-parts
 
WOD
“12 Days of Christmas”
For Time, adding one movement per round:
1 x SDHP (75#/55#)
2 x Thrusters (75#/55#)
3 x Push press (75#/55#)
4 x Power cleans (75#/55#)
5 x Power sn**ch (75#/55#)
6 x KB Swings (53#/35#)
7 x Pull-ups
8 x KTE
9 x Box Jumps (24”/20”)
10 x Double unders
11 x Burpees
12 x Overhead walkinglLunges (45#/25# plate)
 
Start with 1 SDHP. Then do 2 Thrusters and 1 SDHP. Then 3 Push presses, 2 Thrusters, and 1 SDHP. Continue this way until the final round of 12 Overhead walking lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDHP.

Thursday
Date:  12/23/21
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x KB Swings
10 x Shoulder press
10 x Band pull-a-parts
 
WOD
“12 Days of Christmas”
For Time, adding one movement per round:
1 x SDHP (75#/55#)
2 x Thrusters (75#/55#)
3 x Push press (75#/55#)
4 x Power cleans (75#/55#)
5 x Power sn**ch (75#/55#)
6 x KB Swings (53#/35#)
7 x Pull-ups
8 x KTE
9 x Box Jumps (24”/20”)
10 x Double unders
11 x Burpees
12 x Overhead walkinglLunges (45#/25# plate)
 
Start with 1 SDHP. Then do 2 Thrusters and 1 SDHP. Then 3 Push presses, 2 Thrusters, and 1 SDHP. Continue this way until the final round of 12 Overhead walking lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDHP.

Wednesday
Date:  12/22/21
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Good mornings
10 x Push-ups
10 x Jumping air squats
 
WOD
For time:
5 x Deadlift (Athlete’s choice of weight)
55 x GHD Sit-ups
5 x Deadlift
55 x Box jump overs (24”/20”)
5 x Deadlift
55 x Ring dips
5 x Deadlift
 
Use same weight for deadlift throughout the WOD. Challenge yourself.

Wednesday
Date:  12/22/21
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Good mornings
10 x Push-ups
10 x Jumping air squats
 
WOD
For time:
5 x Deadlift (Athlete’s choice of weight)
55 x GHD Sit-ups
5 x Deadlift
55 x Box jump overs (24”/20”)
5 x Deadlift
55 x Ring dips
5 x Deadlift
 
Use same weight for deadlift throughout the WOD. Challenge yourself.