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5.21.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

For time (95/65)

45 Double Unders

20 Hang Power Snatch

45 Double Unders

20 Hang Power Clean

45 Double Unders

20 Shoulder to Overhead

45 Double Unders

PERF: Metcon (Time)

For time (75/55)

90 Single Unders

20 Hang Power Snatch

90 Single Unders

20 Hang Power Clean

90 Single Unders

20 Shoulder to Overhead

90 Single Unders

5.20.19

Capstone CrossFit – CrossFit

Metcon (Time)

50 Calorie Row

50 Box Jump Over

50 Deadlifts (180/120)

50 Wall Balls 20/14

50 Ring Dips

50 Wall Balls

50 Deadlifts

50 Box Jump Overs

50 Calorie Row

5.20.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)

2 Rounds of:
300m Row
10 TRX Rows
10 Push Ups
10 PVC OH Squats

2 Rounds of:

2 Minutes of Jump Rope
10 Ab Mat Sit Ups
10 Diamond Push Ups
10 Wall Facing Squats

Core (10)
Class Choice

Workouts (40)
For Time- 15 min
21-18-15-12-9-6-3 of:
Barbell Deadlift (65/55)
Barbell Thruster
Barbell Push Press

For Time – 15 min
3-6-9-12-15-18-21 of:
Wall Balls (20/14)
Box Jumps (24/20)
Double Unders (3x singles)

5.19.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (15)
3 Rounds of:
500m Row
10 Exploding Push Ups
10 Alternating Single Leg V Ups (R+L=1)
10 Wall Facing Squats

F.I.T. TEST (5)
– with Partner
2 Minutes ME of:
Burpees

CORE (5)
Coaches Choice

Time Trial Saturday(40)
For Time #1 (10)
50-40-30-20-10 of:
Double Unders (4x singles)
Ab Mat Sit Ups

For Time #2 (10)
3 Rounds of:
10 Box Jumps (24/20)
10 Slam Balls (20/14)
10 Toes to Bar

PARTNER FOR TIME
– Must work same exercise at the same time
– Go in any order of list

100 Wall Balls (20/14)
100 Front Squats (Goblet or Barbell)
1000m Row
100 Mountain Climbers (R+L=1)
100 Bent Over KB Rows (Alternating, R+L=1)
1200m Run
100 Russian KB Swings (53/35)
100 Bench Donkeys (Over & Back=1)

5.18.19 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

Squat Cleans

15,000/ 10,500 cumulative pounds.

1 partner works at a time. Resting partner does 5 Pull Ups each time they switch.
Partners choose loading.

The weight for each lift adds on to the previous (10 reps at 135=1,350lbs)

Divide the cumulative weight by the weight you choose to determine the number of reps.

Mixed teams divide respective weights in half (7,500/5,250).

25 Minute time cap

PERF: Metcon (Time)

Squat Cleans

10,500/7,350 cumulative pounds.

1 partner works at a time. Resting partner does 5 Pull Ups each time they switch.
Partners choose loading.

The weight for each lift adds on to the previous (10 reps at 135=1,350lbs)

Divide the cumulative weight by the weight you choose to determine the number of reps.

Mixed teams divide respective weights in half (7,500/5,250).

25 Minute time cap

5.17.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
20-15-10-5 of:
Push Ups
Ab Mat Sit Ups
Lunge Jumps
Mountain Climbers (R+L=1)

Core (10)
Class choice

Workouts (30)

DOS AMRAPS
8 Minutes of:
18 KB Swings
18 Box Overs
18 KB Thrusters

Then

100m Sprint

Then

8 Minute AMRAP of:
18 Barbell Push Press
18 Barbell Lunges
18 Barbell Front Squats

Then

300m Run

Stations
-30 seconds each, 2x through

Set #1
Wall Balls
Box Dips
Leg Lifts
Slam Ball Get ups
KB Russian Twists

Then

100m Sprint

Set #2
Burpee Wall Balls
Decline Push Ups
TRX Mountain Climbers
Pull Ups
Slam Balls
V Ups

5.17.19

Capstone CrossFit – CrossFit

Metcon (Time)

1-2-3…10 with 2 Dumbbells 50/35

Deadlifts

Hang Cleans

Push Jerk

Begin each minute with 4 burpees

5.16.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

Snatches

10 @ 95/65

8 @ 115/85

6 @ 135/95

4 @ 155/105

2 @ 185/125

Begin each round with 50 Double Unders

PERF: Metcon (Time)

Snatches

10 @ 65/45

8 @ 75/55

6 @ 95/65

4 @ 115/85

2 @ 135/95

Begin each round with 100 Single Unders

5.15.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (10)
3 Rounds of:
10 Push Ups
10 V Ups

Then
Row 500m or Bike 1/2 Mile
Then

3 Rounds of:
10 Pull Ups
10 Squats

Then

Row 500m or Bike 1/2 Mile

CORE (10)
Coach Choice

FRIGHTENING FRIDAY* (30+)

Complete, In Order for Time**

30 Double Unders (no singles)
29 KB Swings (53/35)
28 Wall Balls (20/14)
27 Pairs of Mountain Climbers
26 Toes to Bar
25 Barbell Back Squats (45/35)
24 Slam Balls (20/14)
23 Bicycle Crunches
22 TRX Knee Tucks
21 KB Goblet Squats (24/16)
20 Calories on Rower
19 Box Jumps (24/20)
18 Plate Thrusters (45/25)
17 Pairs of Wall Walks
16 Box Overs (24)

* Every 2 Minutes = 4 Burpees
** Once complete, cut the reps in half and do it again

5.15.19

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 22

800m Run

50 Air Squats

15 Push ups

15 Handstand Push Ups
800m Run=1 Rep. If time expires during your run, complete the entire run and count the rep.