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12.6.19

Capstone CrossFit – CrossFit

comp: Metcon (Time)

300 Double-unders

300-ft one-armed OH DB walking lunge (50/35)

100 one-armed DB hang clean and jerks

(50/35)

100 cal row

**partition reps as desired

perf: Metcon (Time)

300 Jump rope

300-ft one-armed OH DB walking lunge (35/25)

100 one-armed DB hang clean and jerks (35/25)

100 cal row

**partition reps as desired

12.5.19 SWOD & Metcon

Capstone CrossFit – CrossFit

SWOD: Metcon (Weight)

EMOM 10

2 Cleans + 1 Jerk

*does not need to be touch and go, log heaviest weight

comp: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

perf: Karen (Time)

For Time:

150 Wall-Ball Shots 14/10

12.4.19 AMRAP

Capstone CrossFit – CrossFit

comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

9 Toe to Bar

12 Push Press (115/85)

15 Box Jumps (24/20)

perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

9 Leg Raises

12 Push Press (85/55)

15 Box Jumps (24/20)

12.3.19 SWOD & Metcon

Capstone CrossFit – CrossFit

Deadlift (5-5-5-5-5)

comp: Metcon (Time)

5 Rounds for Time

5 Deadlifts (315/225)

10 Bar-facing Burpees

perf: Metcon (Time)

5 Rounds for Time

5 Deadlifts (225/155)

10 Bar-facing Burpees

12.2.19 AMRAP

Capstone CrossFit – CrossFit

comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

1-2-3…

Ring Muscle Up

Squat Snatch (135/95)

Rest 3:00

AMRAP 7

1-2-3…

Bar Muscle Up

Power Snatch (135/95)

perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

1-2-3…

Pull-up/Ring dip combo

Squat Snatch (115/75)

Rest 3:00

AMRAP 7

1-2-3…

Toe to Bar

Power Snatch (115/75)

11.29.19

Capstone CrossFit – CrossFit

comp: Metcon (AMRAP – Reps)

Metcon

0-7 Minutes

21-15-9

Burpee to 6″ Target

15-12-9

Power Cleans (155/105)

7-14 Minutes

15-12-9

Bar Facing Burpees

12-9-6

Thrusters (155/105)

14-21 Minutes

12-9-6

Burpee Box Jump Over

9-6-3

Power Snatch (155/105)
Athlete can rest until the next 7 minutes starts if all reps are completed in previous 7 minutes. If reps are not completed in time, move on to next 7 minutes. **Score is total number of reps completed in 21 minutes.

perf: Metcon (AMRAP – Reps)

Metcon

0-7 Minutes

21-15-9

Burpee to 6″ Target

15-12-9

Power Cleans (115/85)

7-14 Minutes

15-12-9

Bar Facing Burpees

12-9-6

Thrusters (115/85)

14-21 Minutes

12-9-6

Burpee Box Jump Over

9-6-3

Power Snatch (115/85)
Athlete can rest until the next 7 minutes starts if all reps are completed in previous 7 minutes. If reps are not completed in time, move on to next 7 minutes. **Score is total number of reps completed in 21 minutes.

11.27.19 SWOD & Metcon

Capstone CrossFit – CrossFit

Overhead Squat (5-4-3-2-1)

Take from the rack

comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Muscle-ups

6 Deadlift (225/155)

12 Toe to Bar

12 KB Swings (53/35)

perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Pull-ups & Ring dips

6 Deadlift (185/125)

12 Leg raises

12 KB Swings (44/26)

11.26.19 SWOD & Metcon

Capstone CrossFit – CrossFit

Squat Clean + Front Squat + Jerk

Every 30 seconds for 5 minutes, perform one complex

comp: Metcon (Time)

Metcon (Time)

60 Wall Ball

50 Alt DB snatch (50/35)

40 Cal Row

30 Box Jumps (30/24)

20 Back Squat (155/105)

10m Unbroken Handstand Walk

perf: Metcon (Time)

Metcon (Time)

60 Wall Ball

50 Alt DB snatch (35/25)

40 Cal Row

30 Box Jumps (24/20)

20 Back Squat (105/85)

20m Bear Crawl

11.25.19

Capstone CrossFit – CrossFit

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here