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6.18.19

Capstone CrossFit – CrossFit

Metcon (Time)

4 Rounds

400m Run

30 Box Jump Over 24/20

30m Kettlebell Push 53/35

6.17.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
– 5 Rounds of:
100m Run
10 Off Box Lunges w/SB
10 SB High Tosses
10 Box Jumps (20) w/ SB
10 SB on Floor/on Knees

Core (10)
Class Choice w/ SB

Workouts
UP LADDER (15)
– Complete AFAFP
•10 Cals On Rower
•20 Toes to Bar
•30 KB Swings (53/35)
•40 Barbell Back Squat Step-Ups(45/35) (1+1=2)
•50 Mountain Climbers (1+1=2)
•60 Double Unders (3x singles)
•70 Alt Lunges (1+1=2)
•800m Run

DOWN LADDER (15)
– Complete AFAFP
•1000m Row
•50 Wall Walks (1+1=1)
•40 Ab Mat Sit Ups
•30 KB Thrusters (53/35)
•20 Toes 2 Bar
•10 Slam Ball Burpees

6.17.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

7-5-3 Bar Muscle Ups

21-15-9 Squat Snatches 95/65

42-30-18 Wall Balls 20/14

PERF: Metcon (Time)

21-15-9 Toes to Bar

21-15-9 Squat Snatches 75/55

42-30-18 Wall Balls 14/10

6.16.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
5 Rounds of:
250m Row
10 Leg Raises
10 Push Ups
10 Squats

Core (5)
Coaches Choice

F.I.T. Test (5)
2 Minutes ME of:
KB Swings (70/53)

HALF (10)
– Divide class in half
– 30 seconds each, 4x through
•Barbell Back Squats (45/35)
•Box Dips
•Barbell Front Rack Lunges
•Box Push Ups (20)

& HALF (10)
– Other half of class
– 30 seconds each, 4x through
•TRX Rows
•KB SA Clean & Press (alt rounds)
•TRX Mountain Climbers
•KB SA Thrusters (alt rounds)

FINISHER (5)
Coaches Choice

6.15.19 Partner WOD

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Pull Ups

10 Push Ups

15 Sit Ups

While one partner works through the AMRAP, the other partner runs 250m. When the running partner returns, partners switch and continue where working partner left off.

6.14.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
3 Rounds:
28 Quadruplets of Single Unders (aka 112 singles)
28 Bench Donkeys
28 Wall Facing Squats
280m Run (just round up to 300m)

Core (5)
Coaches Choice

Workouts
For Time #1 (15)
7 Rounds, 6 reps each of:
KB Deadlifts
Chin Ups
KB Goblet Squats
Knees to Elbows
KB Swings
Toes to Bar
KB Thrusters
Pull Ups
*EMOM = 6 Grasshoppers (1+1=2)

For Time #2 (10)
50-40-30-20-10 of:
Double Unders (3x singles)
Ab Mat Sit Ups

FINISHER (10)
150 Wall Balls (20/14) For Time

6.14.19

Capstone CrossFit – CrossFit

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

6.13.19

Capstone CrossFit – CrossFit

Metcon (Time)

Dumbbell DT

5 Rounds @ 50/35

12 Deadlifts (Right Hand)

12 Deadlifts (Left Hand)

9 Hang Cleans (Right Hand)

9 Hang Cleans (Left Hand)

6 Shoulder to Overhead (Right Hand)

6 Shoulder to Overhead (Left Hand)
RX+ use 70/50 Dumbbell

6.12.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (11)
10 Minute AMRAP of:
100m Sprint
5 Push Ups
10 Wall Balls (14/10)
15 Box Jumps (24/20)

Core (5)
Coaches Choice

WORKOUT #1 (15)
50 Squats
10 Burpees
40 Ab Mat Sit Ups
10 Burpees
30 Lunges
10 Burpees
20 KB Swings
10 Burpees

Run 250m

10 Burpees
20 KB Swings
10 Burpees
30 Lunges
10 Burpees
40 Ab Mat Sit Ups
10 Burpees
50 Squats

WORKOUT #2 (10)
5 Rounds of:
20 KB Goblet Squats
20 KB Push Press
200m Run

WORKOUT #3 (10)
21 – 15 – 9 of:
Slam Balls
Burpees

6.12.19

Capstone CrossFit – CrossFit

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#