(806) 632-0207

10.23.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

21 @ 95/65

15 @ 135/95

9 @ 185/125

6 @ 225/155

3 @ 245/175

Bar Facing Burpees

Cleans

PERF: Metcon (Time)

21 @ 75/55

15 @ 95/65

9 @ 135/95

6 @ 155/105

3 @ 185/125

Bar Facing Burpees

Cleans

10.22.19

Capstone CrossFit – CrossFit

Snatch (3-3-3-3-3)

Build up to 80-85% of your 1 rep max snatch and do all 5 sets at that weight.

Reps are not touch and go.

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Double Unders

20 Sumo Deadlift High Pulls 75/55

20 Toes to Bar

20/14 Calorie Row

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Single Unders

20 Sumo Deadlift High Pulls 65/45

20 Leg Raises

20/14 Calorie Row

10.21.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

4 Rounds

400m Run

14 Wall Balls 20/14

7 Ring Muscle Ups

PERF: Metcon (Time)

4 Rounds

400m Run

14 Wall Balls 14/10

14 Ring Dips

10.20.19 Sober Sunday

Capstone CrossFit – CrossFit

Warmup (14)
3 rounds of:
2 min on rower
10 burpees
10 slam balls
10 grasshoppers
2 min row

Core (8)
Tabata Style (Coaches Choice)

F.I.T. Test
No F.I.T. Test

Workouts
100s (20)
100 cals on rower
100 double unders
100 barbell thrusters
*Break up however you want

*EMOM = 5 burpees

Half of 100
50 box jumps
50 KB swings
50 DB snatch
50 jumping pull-ups
50 goblet squats
50 SA DB push press
50 hanging knee tucks

10.19.19 Partner WOD

Capstone CrossFit – CrossFit

Metcon (Time)

10-20-30-40-50

75/55

Burpees

Snatch

Slam Balls

Sumo deadlift High Pulls

10.18.19

Capstone CrossFit – CrossFit

COMP: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

PERF: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

10.17.19

Capstone CrossFit – CrossFit

Metcon (Time)

4 Rounds

400m Run

500m Row

10.16.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 Rounds

50 Double Unders

15 Toes to Bar

5 Shoulder to Overhead 185/125

PERF: Metcon (Time)

5 Rounds

100 Single Unders

15 Knee Raises

5 Shoulder to Overhead 135/95

10.15.19

Capstone CrossFit – CrossFit

Back Squat (Build to a 1 Rep Max)

COMP: Metcon (Time)

3 Rounds

30/21 Calorie Row

20 Handstand Push Ups

10 Ring Muscle Ups

PERF: Metcon (Time)

3 Rounds

30/21 Calorie Row

20 Hand Release Push Ups

30 Pull-Ups

10.14.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

3 Clean & Jerk 155/105

12 Right Arm Kettlebell Overhead Lunge 53/35

12 Burpee Box Jump Overs 24/20

12 Left Arm Kettlebell Overhead Lunge 53/35

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

3 Clean & Jerk 115/85

12 Right Arm Kettlebell Overhead Lunge 44/26

12 Burpee Box Jump Overs 24/20

12 Left Arm Kettlebell Overhead Lunge 44/26