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12.1.18 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 23

15 Calorie Row

10 Deadlifts 155/105

5 Shoulder to Overhead 155/105
Partners alternate movements

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 23

15 Calorie Row

10 Deadlifts 115/85

5 Shoulder to Overhead 115/85
Partners alternate movements

11.30.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
3 min each:
Jump rope
Row
Then..
50 Bear complex 45/35
**5 burpees each time the bar is set down

Core (6)
Coaches Choice (Tabata Style – 2x)

PARTNER RELAY (20)
50 – 40 – 30 – 20 – 10
P1 completes 50 reps of exercise #1
P2 completes 50 reps of exercise #2
Both partners switch by bear crawling 50m
Then switch, 40, bear crawl 40, 30…20…10
Wall Ball (20/14)
Ab Mat Sit-Ups

PARTNER GONE BAD (10)
P1 – 1 min ME of work
P2 – holds for 1 min
Then, switch, then rotate exercise/hold
Toes to Bar / hollow hold
barbell thrusters (45/35) / barbell OH hold
TRX knee tucks / TRX plank hold
KB swings / KB goblet hold

11.30.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

27 Overhead Squat 95/65

100 Double Unders

21 Overhead Squat 95/65

75 Double Unders

15 Overhead Squat 95/65

50 Double Unders

9 Overhead Squat 95/65

25 Double Unders

PERF: Metcon (Time)

27 Overhead Squat 75/55

100 Single Unders

21 Overhead Squat 75/55

75 Single Unders

15 Overhead Squat 75/55

50 Single Unders

9 Overhead Squat 75/55

25 Single Unders

11.29.18

Capstone CrossFit – CrossFit

Romanian Deadlift (2-2-2-2-2 @ 65% of your 1 Rep Max)

5 second decent on each rep.

COMP: Metcon (Time)

21-15-9

Handstand Push-Ups

Box Jump Overs 24/20

PERF: Metcon (Time)

21-15-9

Inverted Box Push-Ups

Box Jump Overs 24/20

11.28.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

Power Cleans

10 @ 135/95

8 @ 155/105

6 @ 185/125

4 @ 205/145

2 @ 225/155

Begin the workout and each round with 5 Bar Muscle Ups

PERF: Metcon (Time)

Power Cleans

10 @ 95/65

8 @ 115/85

6 @ 135/95

4 @ 155/105

2 @ 185/125

Begin the workout and each round with 10 Toes to Bar

11.28.18 F.I.T.

Capstone CrossFit – F.I.T.

Workouts
CIRCUIT #1 (7)
45 sec each, 2x through
SL off box lunge w/ KB (med)
SL off ground battle ropes (both at same time)
SL KB deadlift (heavy)
TRX pistol squats

– – – FIT test #2 (3) – – –
2 min ME burpees

CIRCUIT #2 (6)
30 sec each, 2x through
SL wall donkey (leg on ground is leg jumping to wall)
SA battle ropes (both grips, one hand)
SA KB thrusters (heavy)
TRX SL burpees (both handles, one foot)

CIRCUIT #3 (4)
45 sec each, 1x through
wall walks
battle ropes (your choice)
KB goblet squats (heavy)
TRX supermans

– – – FIT test #3 (3) – – –
2 min ME squat jumps

11.27.18

Capstone CrossFit – CrossFit

Clean (EMOM 15: All reps at 80% of 1RM Max)

Every 30 Seconds for 8 Minutes, 1 clean. All reps at 80% of 1 rep max.

Metcon (AMRAP – Rounds and Reps)

Death by

10m Run
Add 10m each minute until you can’t complete the distance in the minute.

Each minute completed is a round. Each 10m is a rep completed in the round.

11.26.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
500m row
400m Run

Then 3 rounds of:
10 Box Step Ups
10 TRX rows
10 Goblet Squats
10 Russian Swings

Core
Class Choice

2 rounds:
200m run
20 landmine deadlifts (heavy)

then 2 rounds:
200m run
20 SA thrusters

then 2 rounds:
200m run
20 OH plate lunges (45/25)

AMRAP (12)
10 min AMRAP:
Rower vs. Bike

10 sumo dL hp
5 burpee box jump overs
10 cal row

Finisher
Tabata Strict Press

11.26.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

30-20-10

KB swings 70/53

Thrusters 95/65

PERF: Metcon (Time)

30-20-10

KB swings 53/35

Thrusters 75/55

11.25.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
300m run then

3 rounds:
10 squats
10 single leg situps
10 single leg KB deadlifts
200m run

2 rounds:
10 squats
10 single leg situps
10 single leg KB deadlifts
100m run

1 round:
10 squats
10 single leg situps
10 single leg KB deadlifts

Core (6)
Class Choice

Chipper:
100 double or single unders
90 KB swings
80 mountain climbers
70 bent over rows (75/55)
60 wallballs (20/14)
50 DB push press
40 front squats (75/55)
30 DB snatches
20 knees to elbows
10 burpee pullups
*Every 2 minutes = 5 pushups