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SWOD + WOD

Capstone CrossFit – CrossFit

SWOD

5 – 5 – 5 – 5

Overhead Squat (65 – 75% of 1RM)
*increase weight after each set until for deteriorates*

AMRAP in 12 minutes of…

15 Calorie Assault Bike
12 Overhead Squats (95/65 lbs)

WOD

Capstone CrossFit – CrossFit

3 Rounds for Time of…

800m Run
50 Air Squats
25 Deficit Push-Ups (2x 45lbs/ 1x 25 + 45lbs each side)

WOD

Capstone CrossFit – CrossFit

For Time…

26 Deadlifts (135/95 lbs)
26 Hang Power Cleans (135/95 lbs)
26 Front Squats (135/95 lbs)
26 Shoulder to Overhead (135/95 lbs)

*every minute on the minute, perform 6 toes-to-bar*

Time cap: 21 minutes

WOD

Capstone CrossFit – CrossFit

For Time…

EMOM for 10 minutes:
50 Double Unders
20 Alternating DB Snatches (50/35 lbs)

— 2 minute Rest —

Tabata KB Russian Twists

— 2 minute Rest —

AMRAP in 8 minutes:
7 Chest to Bars Pull Ups
3 Cleans (185/135 lbs)

— 2 minute Rest —

3 Rounds
250m Row
18 DB Thrusters

WOD

Capstone CrossFit – CrossFit

As far as possible in 20 minutes of…

100m Run
10 Burpees
200m Run
15 Burpees
300m Run
20 Burpees
400m Run
25 Burpees
500m Run
30 Burpees
600m Run
35 Burpees

etc,…

WOD

Capstone CrossFit – CrossFit

“Fight Gone Bad”

3 Rounds for total Reps in 17 minutes of…

1 minute Wall Balls (20/14 lbs)
1 minute Sumo Deadlift High Pulls (75/55 lbs)
1 minute Box Jumps (24/20″)
1 minute Push Press (75/55 lbs)
1 minute Ski Erg (Calories)
1 minute Rest

WOD

Capstone CrossFit – CrossFit

4 Rounds for Time of…

200m Farmer’s Walk (50/35 lbs)
1 Minute Front Plank Hold
1 Minute Supine Plank Hold

SWOD + WOD

Capstone CrossFit – CrossFit

SWOD

5 – 5 – 5
Back Squat
8 – 8 – 8
Bulgarian Lunge Jumps

AMRAP in 12 minutes of…

15 Assault Bike Calories
10 Burpees

WOD

Capstone CrossFit – CrossFit

3 Rounds for Time of…

7 Bear Complexes (135/95 lbs)
15 V-Ups
7 Bar Muscle-Ups

Partner WOD

Capstone CrossFit – CrossFit

“I Go, You Go”
For Time…

50 Double Unders
50 Abmat Sit-Ups
50 Double Unders
50 Dumbbell Burpees (2x 50/35 lbs)
50 Double Unders
50 Abmat Sit-Ups
50 Double Unders
50 1-arm Dumbbell Thrusters (50/35 lbs)
50 Double Unders
50 Abmat Sit-Ups
50 Double Unders

Notes: Only one partner works while the other rests then switch