(806) 632-0207

9.1.19 Sober Sunday

Capstone CrossFit – F.I.T.

Warmup (10)
3 rounds of:
100m run
10 lunges (R+L = 2)
:30 plank hold
10 push ups
:30 squat hold
10 squats

Core (5)
Coaches Choice

AMRAP #1 (8)
7 minutes:
7 KB swings
7 Box jumps (low/fast) (20)
7 knees to elbows

AMRAP #2 (8)
7 minutes:
100m run
7 wall balls (20/14)
7 wall donkeys

AMRAP #3 (8)
7 minutes:
7 Plate G2OH
7 Plate Box Step Ups (20/14)
7 OH Plate Lunges

Dirty 30 w/ Partner (15)
All reps are shared & must be synchronized
2x through:

30 deadlifts
30 burps
30 power cleans
30 burpees
30 tire flips

8.31.19 Partner WOD

Capstone CrossFit – CrossFit

Metcon (Time)

10 Rounds

15 Kettlebell Swings 53/35

12 Burpees

10 Deadlifts 185/125

*250m Run after each round
Partners alternate movements. The runs do not have to be together but the working partner may not start working until both partners have returned from the run.

8.30.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

4 Rounds

30 Air Squats

20 Calorie Row

4 Ring Muscle Ups

30 Air Squats

20 Burpees

4 Bar Muscle Ups

PERF: Metcon (Time)

4 Rounds

30 Air Squats

20 Calorie Row

12 Pull-Ups

30 Air Squats

20 Burpees

12 Toes to Bar

8.29.19

Capstone CrossFit – CrossFit

Metcon (AMRAP – Reps)

Every 2 Minutes for 5 Rounds

50 Double Unders

9 Thrusters 95/65
The goal is to get a perfect score of 295

8.28.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

4 rounds:

400m Run

3 Legless Rope Climbs

7 Squat Snatches 185/130

PERF: Metcon (Time)

4 rounds:

400m Run

10 Strict Pull-Ups

7 Squat Snatches 115/105

8.27.19

Capstone CrossFit – CrossFit

Clean (EMOM 13 to build to a new 1 Rep Max)

Metcon (Time)

30-20-10

Ring Dips

Power Cleans 135/95

8.26.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 13

9m Handstand Walk

12 Box Jumps 24/20

15 Shoulder to Overhead 44/26

18 Alternating Pistols

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 13

18m Bear Crawl

12 Box Jumps 24/20

15 Shoulder to Overhead 35/18

18 Alternating Single Leg Box Squats

8.23.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

21-15-9

Handstand Push-Ups

Toes to Bar

Sumo Deadlift Hight Pulls 75/55

-rest 2:00-

15-12-9

Handstand Push-Ups

Toes to Bar

Sumo Deadlift Hight Pulls 75/55

-rest 90 seconds-

9-6-3

Handstand Push-Ups

Toes to Bar

Sumo Deadlift Hight Pulls 75/55

PERF: Metcon (Time)

21-15-9

Push Press 75/55

Leg Raises

Sumo Deadlift Hight Pulls 75/55

-rest 2:00-

15-12-9

Push Press 75/55

Leg Raises

Sumo Deadlift Hight Pulls 75/55

-rest 90 seconds-

9-6-3

Push Press 75/55

Leg Raises

Sumo Deadlift Hight Pulls 75/55

8.22.19

Capstone CrossFit – CrossFit

Metcon (Time)

1k Row

50 Box Step Ups 50/35

50 Double Unders

1 Mile Run

50 Double Unders

50 Box Step Ups 50/35

1k Row