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6.1.19 Partner WOD

Capstone CrossFit – CrossFit

Metcon (Time)

20 Pull-Ups

40 Front Squats

20 Pull-Ups

40 Shoulder to Overhead

20 Pull-Ups

40 Thrusters

20 Pull-Ups

40 Shoulder to Overhead

20 Pull-Ups

40 Front Squats

20 Pull-Ups

95/65

5.31.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

Amanda .25

9-7-5-3-1

Ring Muscle Ups

Squat Snatch 135/95

PERF: Metcon (Time)

9-7-5-3-1

x2 Ring Dips

Squat Snatch 95/65

5.31.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)

10 Rounds of:
100m Run
10 Double Unders (3x singles)
10 KB Strict Press-Right Arm
10 KB Strict Press-Left Arm

Core (5)
Class Choice

CIRCUIT #1 (WB) (5)
– 30 seconds each, 2x through
Wall Balls
Butt to Ball Squats
Burpees
V Ups

— Then Run 100m —

CIRCUIT #2 (Bodyweight) (5)
– 30 seconds each, 2x through
Push Ups
Squat Jumps
Crossbody Mountain Climbers
Knees to Elbows

— Then Run 200m —

CIRCUIT #3 (KB) (5)
– 30 seconds each, 2x through
Goblet Squats
Strict Press
Jumping Lunges
Russian KB Swing

— Run 250m —

CIRCUIT #4 (Box) (5)
– 30 seconds each, 2x through
Dips
Low Fast Box Jumps (20)
Jump Over Box
Burpee Box Jumps 924/20)

— Then Run 500m —

CIRCUIT #5 (Sprints) (5)
50m Spring
100m Sprint
200m Sprint
500m As Fast as Possible

5.30.19

Capstone CrossFit – CrossFit

Metcon (Time)

200ft One-Armed Overhead Dumbbell Walking Lunge

50 One-Armed Devil Presses

Each time you break on the lunge, 5 burpees over the Dumbbell

5.29.19

Capstone CrossFit – CrossFit

Metcon (Time)

3 Rounds

45 Box Jumps 24/20

35 Abmat Sit-Ups

25 Kettlebell Swings 53/35

5.29.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
5 Rounds of:
25 Squats
25m Sprint
25 Mountain Climbers (1+1=2)
25m Sprints

Core (8)
Coaches Choice
Tabata Style (2x)

FOR TIME #1 (13)
25 Cals On Rower
25 Burpees
25 Box Jumps (24/20)
25 Burpees
25 Cals on Rower

FOR TIME #2 (18)
3 Rounds of:
250m Run
25 Bench Donkeys
25 TRX Atomic Push Ups
25 Slam Balls

FOR TIME FINISHER (15)
25 Pull Ups (bands ok, kip ok, not both)
100m Sprint
25 Pull Ups
100m Sprint
25 Pull Ups
100m Sprint

5.28.19

Capstone CrossFit – CrossFit

Metcon (Time)

30 cal row

30 C&J 135

30 cal row

Memorial Day 2019

Capstone CrossFit – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5.27.19 F.I.T.

Capstone CrossFit – F.I.T.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5.26.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
– w/ Partner
10 Rounds
P1 – Run 150m
P2 – Hold either plank or hollow hold
Rotate each round

Core (6)
Coaches Choice

F.I.T. Test (5)
– w/ Partner
4 Minutes ME of:
Barbell Back Squats*
* Partner holds bottom squat while other partner works
– 1 barbell per team

PARTNER AMRAP #1 (12)
– 10 minutes
– Rotate every 2 minutes
– Don’t work same exercise as partner

SA KB Thrusters
TRX Knee Tucks
SA KB Snatches
Double Unders (single totals are divided by 4)

PARTNER AMRAP #2 (11)
– Partner #1 completes as many meters as possible of Lid Crawls
– Partner #2 completes 1 round of:

100m Run
10 Low Box Jumps
10 GHD Sit Ups
10 Wall Balls (20/14)
– Rotate after Partner #2 completes 1 round