(806) 632-0207

12.14.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

For Time:

100 Double Unders,

30 Dumbbell Snatches (70/50)

100 Double Unders

30/21 Calorie Row

100 Double Unders

30 Toes to Bar

100 Double Unders

30/21 Calorie Row

100 Double Unders

30 Dumbbell Snatches (70/50)

PERF: Metcon (Time)

For Time:

100 Single Unders,

30 Dumbbell Snatches (50/35)

100 Single Unders

30/21 Calorie Row

100 Single Unders

30 Alternating Toes to Bar

100 Single Unders

30/21 Calorie Row

100 Single Unders

30 Dumbbell Snatches (50/35)

12.13.18

Capstone CrossFit – CrossFit

Weightlifting

21 Minutes to establish a 1 Rep Max in each of the 3 lifts. You can choose between the split or push jerk.

Shoulder Press (1 Rep Max)

Push Press (1 Rep Mas)

Push Jerk (1 Rep Max)

Split Jerk (1 Rep Max)

COMP: Metcon (Time)

For Time

45 Handstand Push-Ups

90′ Handstand Walk

PERF: Metcon (Time)

For Time

45 Kettlebell Push Press 44/26

3 Inverted Box Walks Each Way

12.12.18

Capstone CrossFit – CrossFit

Metcon (Time)

50-40-30-20-10

Medball Cleans 20/14

Box Jumps 24/20

12.12.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup

5 rounds

100m run
10 3 sec pause squats
10 push ups
10 lunges
10 russian swings
Core (6)

6 min AMRAP:

P1: 100m farmers carry
P2: Plank
F.I.T. Test

No F.I.T. Test
Workouts

AFAFP #1

1000m run

50 DB snatches (50/35)
50 landmine deadlifts
AFAFP #2

600m run

30 thrusters (75/55)
30 sandbag box step-ups
AFAFP #3

200m run

10 burpee + pull up + toes 2 bar
10 wall walks
AFAFP #4

200m sandbag run
20 box jumps
20 power cleans
20 cal row
20 DB push press (10 per arm)

12.11.18

Capstone CrossFit – CrossFit

Rest 3 Minutes between AMRAPs.

Clean and Jerk (15 Minutes to establish a 1 Rep Max)

COMP1: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Clean & Jerks 185/125

10 Bar Facing Burpees

COMP2: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Clean & Jerks 95/65

10 Bar Facing Burpees

PERF1: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Clean & Jerks 135/95

10 Bar Facing Burpees

PERF2: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Clean & Jerks 75/55

10 Bar Facing Burpees

12.10.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (13)
Row 3 minutes
Run 3 minutes
Jump 3 minutes

Core (7)
Class Choice

F.I.T. Test (5)
1 minute max effort
Sumo Deadlift Highpulls

F.I.T Gone Bad (20)
1 minute each, 4x through – Running clock
wall donkeys
TRX knee tuck push-ups
knees 2 elbow
sled pulls (135/90/75/50)

Finisher (5)
Coaches Choice

12.10.18

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Squat Snatch

Performance Metcon

PERF: Metcon (Time)

18-14-10

Ring Dips

9-7-5

Snatch 95/65

12.9.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
Ascending Ladder By 2
2, 4, 6, 8, 10
Push Ups
Crossbody Mtn Climbers (R+L = 1)
Hanging Leg Raises

Then

Descending Ladder by 2
10, 8, 6, 4, 2
Burps
V-Ups
Slam Balls

Core (5)
Coaches Choice

Circuit #1 – Plates (8)
30 sec each, 3x
Plate G2OH
Bear Hug Squats
Russian Twists
Burpees

— Run 200m —

Circuit #2 – Barbells (8)
30 sec each, 3x
Thrusters
Deadlifts
Front Rack Lunges
Push Press

— Run 200m —

Complete with a Partner:
60 partner wallballs
60 box jumps
60 cal row (switch every 10 cals)
60 ab mat sit up w/ WB toss

— Run 200m—

12.7.18

Capstone CrossFit – CrossFit

COMP: Karen (Time)

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

12.7.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
4 Rounds:
100m Run
6 Wall Facing Squats
7 Mixed Grip Push-Ups
8 TRX Knee Tucks
9 Knees 2 Elbows
10 Crossbody Mountain Climbers

Core (8)
Coaches Choice

Workouts
“Whitten” (40)
5 rounds for time:
22 KB swings (70/53)
22 box jumps (24/20)
400m run (500m row)
22 burpees
22 wall balls (20/14)