(806) 632-0207

3.28.19

Capstone CrossFit – CrossFit

Weightlifting

Minutes 0:00-10:00

Push Jerk (EMOM 10: 3 Reps)

Log your heaviest successful set of 3

Metcon

No Rest. Directly into the workout.

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Snatches 115/85

15 Box Jumps 30/24

20 Kettlebell Swings 53/35

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Snatches 85/65

15 Box Jumps 24/20

20 Kettlebell Swings 44/26

3.27.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

75 Wall Balls 20/14

50 Power Cleans 95/65

25 Muscle Ups

PERF: Metcon (Time)

75 Wall Balls 14/10

50 Power Cleans 75/55

75 Ring Dips

3.27.19 FIT

Capstone CrossFit – F.I.T.

WARM-UP (12)

– 10 minute running clock
3 Rounds of:
250 Row
10 Wall Balls (light)
10 Pull Ups

CORE (8)
Coaches Choice

WORKOUT #1 (12 min cap)
25 – 20 – 15 – 10 – 5
KB Swings (53/35)
Push Ups
Squats
In & Outs

WORKOUT #2
AMRAP 12
100 Single Unders
6 Burpees
12 Ab Mat Sit Ups

WORKOUT #3
TABATA 8
Box Jumps
Slam Balls

3.26.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

100-80-60-40-20 Double Unders

50-40-30-20-10 Sit Ups

5-4-3-2-1 Rope Climbs

PERF: Metcon (Time)

100-80-60-40-20 Double Unders

50-40-30-20-10 Sit Ups

10-8-6-4-2 Strict Pull-Ups

3.25.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds:
300m run
8 bench donkeys
8 TRX T’s & Y’s
8 PVC pass throughs
8 therapy wall squats
8 mixed grip push-ups

Core
Coaches Choice

High Intensity Training
With a 15 minute running clock, complete the following:

Minute 0:00 – 3:00
Run 200m
20 plate G2OH (45/35)
Burps – AMRAP for remainder

Minutes 3:00 – 4:00 REST

Minutes 4:00 – 8:00
Run 300m
30 plate G2OH (45/35)
Squat jumps – AMRAP for remainder

Minutes 8:00 – 10:00 REST

Minutes 10:00 – 15:00
Run 400m
40 plate G2OH (45/35)
Mountain Climbers – AMRAP for remainder

Farmer Partner
With a partner & a heavy set of KBs or DBs:
P1 – Farmer carry back and forth 100m
P2 – Completes 20 Reps starting with one of the following moves:

20 wall balls (20/14)
20 pull ups
20 power cleans 95/65
20 slam ball high toss
20 high box jumps

3.25.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 Rounds

21/18 Calorie Row

9 Deadlifts 225/155

PERF: Metcon (Time)

5 Rounds

21/18 Calorie Row

9 Deadlifts 185/125

3.24.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds:
10 squats
10m twisting lunges
10 burps
10m lateral lunges
10 v-ups
10m inchworm push-ups

Core
Coaches Choice

Team Workout
In a team of 3:
3 rounds of:
50 burpee box jump overs (24/20)
50 SA DB Thrusters (R) (35/20)
50 SA DB Thrusters (L) (35/20)
50 sandbag squats

Cash out: 100 ab mat sit ups (each) * 1 partner accumulates max cals on bike or rower and one partner works through reps, switch as needed.

Chasing Balls:
500m run – 50 slam balls
400m run – 40 slam balls
300m – 30 slam balls

3.23.19

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Burpees

100m Run

15 Kettlebell Swings 53/35

3.22.19

Capstone CrossFit – CrossFit

19.5

COMP: Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

PERF: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

3.22.19 F.I.T.

Capstone CrossFit – F.I.T.

19.5

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes