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3.1.19

Capstone CrossFit – CrossFit

COMP: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

PERF: Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

3.1.19 F.I.T.

Capstone CrossFit – F.I.T.

19.2

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

2.28.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

50-40-30-20-10

Calorie Row

25-20-15-10-5

Dumbbell Hang Clean and Jerk 50/35
Alternate hands as desired.

PERF: Metcon (Time)

50-40-30-20-10

Calorie Row

25-20-15-10-5

Dumbbell Hang Clean and Jerk 35/25
Alternate hands as desired.

2.28.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
5 Rounds
5 Cals on Rower
10 TRX Rows
15 Swiss Ball Knee Tucks
20 Total Walking Lunges

Core (10)
w/ Partner and Wall Ball
Rotate every two seconds
P1 – Hollow Hold

P2 – 20 Seconds w/ Ball of:
In & Outs
V Ups
Bicycles
Right Side Wood Chops
Left Side Wood Chops

Dirty 47 (16)
w/ Partner
-Share reps, but with only one partner working one exercise at a time, other partner can be working on a different exercise
47 KB Swings
47 Weighted Box Jumps or Step Ups
47 Slam Balls
47 BOSU Push Ups
47 Cals on Rower

-Once complete, second round you rotate every 30 seconds, same rep count

Quick Finisher (9)
30 Seconds x 5 Exercises x 3 Rounds
– Runner
– DB Goblet Squats
– Burpees
– Bench Donkeys
-KB Deadlifts (Heavy)

2.27.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (20)
4 Rounds Each w/ Partner
P1 – Run 400m
P2 – AMRAP of:
5 Pull Ups
10 Push Ups
15 Slam Balls (30/20)

Core (8)
Tabata Style
Coaches Choice

BOXES & KB’S CIRCUITS (13)
– 30 seconds each, 2x through
Box Lunges
Lateral Box Jumps
Box Overs
Box Donkeys

Then
Run 400m

Then

– 30 seconds each, 2x through
KB Pass Through Lunges
KB Alt Clean & Press
KB Alt Snatch
KB Alt Thrusters

Then
Run 400m

PARNTER TABATAS (13)
w/ Partner
– Rotate w/ Partner During the 10 second rest
– Both partner complete 4 rounds before rotating exercise stations

Station Set #1
Battle Ropes – Alternating Knees 2 Eyebrows
KB Goblet Squats (32/24)

Station Set #2
Battle Ropes – Snakes
KB Swings (32/24)

Station Set #3
Battle Ropes – Up & Down (same)
Over KB Burpees

2.27.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

3 Rounds

Run R1:200m, R2:400m, R3:800m

21 Kettlebell Swings 53/35

15 Deficit Handstand Push Ups R1:4″, R2:2″, R3:No Deficit

9 Front Squat 135/95

PERF: Metcon (Time)

3 Rounds

Run R1:200m, R2:400m, R3:800m

21 Kettlebell Swings 44/26

15 Deficit Inverted Box Push Ups R1:4″, R2:2″, R3:No Deficit

9 Front Squat 95/65

2.26.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

35 Double Unders

4 Bar Muscle Ups

10 Hang Power Cleans 135/95

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

35 Single Unders

8 Toes to Bar

10 Hang Power Cleans 95/65

2.25.19

Capstone CrossFit – CrossFit

COMP: Metcon (5 Rounds for reps)

2:00 Work / 1:00 Rest for 5 Rounds.

5 burpee pullups

Max squat snatch 165/115

PERF: Metcon (5 Rounds for reps)

2:00 Work / 1:00 Rest for 5 Rounds.

5 burpee pullups

Max squat snatch 115/85

2.25.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
EMOM for 10 minutes
EVEN – Run 100m

With remaining time in minute, complete AMRAP of:
Knees to Elbows

ODD – Complete 5 each of:
5 push-ups
5 v-ups
5 wall walks
5 wall facing squats

Core (8)
Class Choice (w/ plate)

3 rounds (Cap at 22)
22 burps
500m run
22 KB deadlifts (heavy-ish)
22 landmine thrusters

4 rounds (sprint) of:
11 KB goblet lunges
11 box jumps (low/fast) (20)
100m run
11 landmine punches (alt)
11 KB goblet lunges (one side only)

2.24.19 Sober Sunday

Capstone CrossFit – F.I.T.

WARM-UP (15)
300m Run

3-6-9-12-15 of:
KB Swings
V Ups
Cross Body Mountain Climbers (1+1=1)

300m Run

CORE (5)
Hold Plank Variations for 5 Minutes
If you break, 5 Knees to Elbows

15 MINUTE AMRAP (17)
5 Pull Ups
10 Push Ups
15 Squats
20 Double Unders (60 Single Unders)
* Every minute = 3 Burpees

RUNNING CLOCK w/ PARTNER (with remaining time in class)
P1 AMRAP of:
10 Barbell Thrusters
10 Barbell Push Press
10 Lateral Jumps Over Bar
10 Front Rack Lunges
10 Bar Over Burpees

P2 – Row 500m
Switch after 500m