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10.1.19

Capstone CrossFit – CrossFit

Metcon (Time)

50-40-30-20-10

Kettlebell Swings 53/35

Double Unders

Abmat Sit-Ups

9.30.19

Capstone CrossFit – CrossFit

Metcon (Time)

800m Run

80 Burpee Box Jump Over

800m Row
To RX the WOD, you have to JUMP onto the box. You may step in the burpee, and step down of the box.

9.29.19 Sober Sunday

Capstone CrossFit – CrossFit

Warmup (15)
20 – 15 – 10 – 5 of:
mountain climbers (R + L = 1)
lunges (R + L = 2)
slam ball (l/w)
butt 2 ball squats
100m run after each round

Core (5)
Coaches Choice

FIT Gone Bad (24)
4 rounds, 1 min @ each station
Back Squats (75/55)
Row
Sumo Deadlift High Pull (75/55)
Burpees to a target
DB/KB snatches
1 min. rest

Partner Finisher
1 partner works, 1 partner holds BB overhead (45/35)

200 alt battle ropes
200 double or single unders
100 HR pushups
100 TRX knee tucks
50 Ab-mat sit ups (each)
50 wallballs (20/14)

9.28.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Reps)

AMRep 23

40 Double Unders (Each)

20 Alternating Burpees

15 Clean & Jerks

R1: 95/65

R2: 135/95

R3: 155/105

R4: 185/125

R5: 205/145

R6: 225/155
R6: WIth the remaining time, as many C&Js as possible.

PERF: Metcon (AMRAP – Reps)

AMRep 23

80 Single Unders (Each)

20 Alternating Burpees

15 Clean & Jerks

R1: 75/55

R2: 95/65

R3: 115/85

R4: 135/95

R5: 155/105

R6: 185/125
R6: WIth the remaining time, as many C&Js as possible.

9.27.19

Capstone CrossFit – CrossFit

Clean and Jerk (1 Rep Max)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 Wall Balls 20/14

200m Medball Run
200m Run counts as 2 Reps

9.26.19

Capstone CrossFit – CrossFit

Metcon (Time)

3 Rounds

15 Hang Snatch 95/65

15 Box Jumps

15 Push Press 95/65

15 Box Jumps

9.25.19

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Toes to Bar

15 Calorie Row

10 Pull-ups

15 Burpees Over the Rower
Substitute Hanging Leg Raises and Jumping Pull-Ups

9.24.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

4 Rounds

25 Kettlebell Swings 53/35

20m Kettlebell Push

40 Double Unders

PERF: Metcon (Time)

4 Rounds

25 Kettlebell Swings 44/26

20m Kettlebell Push

80 Single Unders

9.23.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

Buy in: 800m Run

12-9-6

Bar Muscle Ups

Thrusters 135/95

Cash Out: 800m Run

PERF: Metcon (Time)

Buy in: 800m Run

12-9-6

X2 Toes To Rings

Thrusters 95/65

Cash Out: 800m Run

9.22.19Sober Sunday

Capstone CrossFit – F.I.T.

Warmup (Cap at 12)
Ascending Ladder 2 – 4 – 6 etc. of:
Run 200m to start each set

Pull-ups
Exploding push-ups
1 1/2 squats
Alt V-Ups (R+L = 1)
Burpees

Core (6)
Class Choice

F.I.T. Test (6)
2 minutes ME of:
Box Jumps (30/24)

Workouts
Ascending Ladder ( Cap at 20)
Start wherever you want, go in any order
Complete 7 burps after each set

2 – 4 – 6 – 8 etc…
wall donkeys
KB or DB deadlifts (heavy)
plate lunges (R+L = 1)
plate lateral box overs
thrusters (95/65)
Run (200m, 400m, 600m, 800m, etc.)

Descending Ladder Finisher
10 – 8 – 6 – 4 – 2 of:
SB squat jumps
Slam balls
Run 100m after each set