(806) 773-9981

7.1.19

Capstone CrossFit – CrossFit

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

6.30.19 Sober Sunday

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)

6.29.19

Capstone CrossFit – CrossFit

Metcon (Time)

200 Double Unders

100 Wall Balls 20/14

90 Calorie Row

80 Dumbbell Hang Cleans 50/35

70 Box Jumps 24/20

60 Burpees

50 Dumbbell Snatch 50/35

40 Dumbbell Front Squats 50/35

30 Pull-Ups

20 Devils Press

10 Tire Flips

6.28.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 Rounds

15 Toes to Bar

9 Overhead Squats 135/95

PERF: Metcon (Time)

5 Rounds

15 Leg Raises

9 Overhead Squats 95/65

6.27.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

10 Rounds

35 Double Unders

10 Alternating Dumbbell Snatches 50/35

PERF: Metcon (Time)

10 Rounds

70 Single Unders

10 Alternating Dumbbell Snatches 40/25

6.26.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

30-25-20-15-10-5

Kettlbell Swings 53/35

Wall Ball 20/14

Handstand Walk in Meters

PERF: Metcon (Time)

30-25-20-15-10-5

Kettlbell Swings 44/26

Wall Ball 14/8

X2 Bear Crawls in Meters

6.25.19

Capstone CrossFit – CrossFit

Deadlift (5-5-3-3-1-1)

Build to heavy single

Metcon (Time)

21-15-9

Sumo Deadlift High Pull 95/65

Front Rack Lunges (In place)

6.24.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Reps)

AMRep 20

1 Mile Run

30 Cleans 155/105

30 Ring Muscle Ups

Max Burpee Box Jump Overs with remaining time 24/20
Score is the total number of reps after the mile run.

PERF: Metcon (AMRAP – Reps)

AMRep 20

1 Mile Run

30 Cleans 115/85

30 Pull Ups

30 Dips

Max Burpee Box Jump Overs with remaining time 24/20
Score is the total number of reps after the mile run.

6.22.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 25

10 Toes to Bar

15 Deadlifts 185/125

20 Kettlebell Swings 53/35

250m Run

30 Double Unders

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 25

10 Leg Lifts

15 Deadlifts 135/95

20 Kettlebell Swings 44/26

250m Run

30 Penguin Jumps

6.21.19

Capstone CrossFit – CrossFit

Metcon (Time)

2,000m Row

*Every 2 minutes, perform 7 THRUSTERS 95/65