(806) 441-2112

WOD

Capstone CrossFit – CrossFit

AMRAP in 28 minutes of…

7 Ring Muscle-Ups
16 Power Snatches (95/75 lbs)
92 Double Unders

SWOD + WOD

Capstone CrossFit – CrossFit

For Time…

21 – 15 – 9

Front Squats (155/115 lbs)
Kettlebell Turkish Get-Ups (53/35 lbs)

Benchmark WOD

Capstone CrossFit – CrossFit

“Dirty Thirty”

For Time…

30 Box Jumps (24/20″)
30 Jumping Pull-Ups
30 Kettlebell Swings (53/35 lbs)
30 Walking Lunge Steps
30 Knee-to-Elbows
30 Push Presses (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double Unders

WOD

Capstone CrossFit – CrossFit

For Time…

1000m Row
12 Deadlifts (225/135 lbs)
750m Row
9 Deadlifts (255/165 lbs)
500m Row
6 Deadlifts (275/185 lbs)
250m Row
3 Deadlifts (315/225 lbs)

WOD

Capstone CrossFit – CrossFit

4 Rounds:

AMRAP in 3 minutes of…

3 Thrusters (95/65 lbs)
6 Kettlebell Swings (53/35 lbs)
9 Toes-to-Bars

1 Minute Rest Between Rounds

Partner WOD

Capstone CrossFit – CrossFit

12 Rounds for Time…

21/15 Calorie Bike
15 Clean & Jerks (95/75 lbs)
9 Burpee Box Jumps (24/20″)

WOD

Capstone CrossFit – CrossFit

“Mary”

AMRAP in 20 Minutes of…

5 Handstand Push-Ups
10 Pistol Squats
15 Pull-Ups

WOD + SWOD

Capstone CrossFit – CrossFit

SWOD

5 – 5 – 5 – 5
Snatch Balance

WOD

“Randy”

75 Power Snatches (75/55 lbs) for Time

WOD

Capstone CrossFit – CrossFit

Stations for 16 minutes of…

1 minute: 12 Cossack Squats (135/95 lbs)
1 minute: 15/10 Calorie Bike
1 minute: GHD Back Extension Hold
1 minute: Rest

WOD

Capstone CrossFit – CrossFit

AMRAP in 18 minutes of…

15/12 Calories Ski Erg
12 Candlesticks
1 minute L-Sit