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1.18.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
4 Rounds:
12 TRX T’s & Y’s
11 Jumping pull-ups
12 Pistols
11 Spiderman push-ups
200m row

Core (5)
Coaches Choice

CHIPPER (25)
50 goblet squats
50 DB Russian twists
50 KB swings
50 (10) manmakers (each movement = 1)
500m row
50 KB lunges
50 T2B/K2E
50 DB press
50 TRX push-ups
50 KB high pulls

1.17.19

Capstone CrossFit – CrossFit

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Front Rack Bulgarian Split Squat (3 sets of 8 Building)

Romanian Deadlift (3 Sets of 8 Building)

1.17.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
5 rounds:
10 PVC pass throughs
10 PVC OH squats
10 PVC leg swings (forward/back & side to side)
Then

400m Run

Core (10)
Coaches Choice

Workouts (Cap at 15)
Complete list 1x through, as fast as furry pandas
30 handstand shoulder taps (R+L = 1)
30 barbell thrusters (95/65)
30 pull ups (bands ok, kips ok, not both)
30 SA DB squat clean & press to snatch (15 each arm)
30 burpees

AMRAP (14)
12 minutes:
13 slam balls (40/30)
13 box jump w/ SB (20)
13 box donkey (over and back is 1)

1.16.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 Double Unders

25 Pull-Ups

10m Handstand Walk

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

100 Single Unders

25 Pull-Ups

30 Inverted Shoulder Taps

1.16.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
10 minute EMOM:
10 push-ups
10 v-ups
10 squats
10 lunges (R+L = 2)

Core (9)
Coaches Choice

F.I.T. Test (10)
8 minutes ME of:
(2 min per, rolling clock)
Pull-ups
KB alt swings (Russian)
Mountain climbers (R+L = 1)
SB Russian twists (30/20)

Workouts
AMRAP (7)
7 min AMRAP of:
7 KB Snatches
7 Knees 2 Elbows
7 Crossbody MCs ((R+L = 1)

For Time (Cap at 6)
100 slam balls
100 grasshoppers (R+L = 2)

5 minutes of:
Burpee box jumps (24/20)

TABATA (4)
4 minutes of:

Hanging leg raises
Lateral box overs (24)

1.15.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 10)
Descending ladder from 12 to 8:
Double Unders (3x singles)
TRX Knee Tucks
Burps
Good Mornings

Core (8)
Tabata Style (2x through) – Coaches Choice

F.I.T. Test
1 Minute ME of Cals on Rower

CIRCUIT #1 (16)
– 30 seconds each, 2x through
– After all 5 stations have been completed, Run 400m after each round
Feet On Wall Hand Planks
Barbell Front Rack Alternating Lunges (65/55)
1 Cross Body Mountain Climber + 1 Push Up
Bench Donkeys
Roll Back – Get Up – Slam Ball (40/30)

1.15.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

2 Rounds

800m Run

40 Kettlebell Deadlifts 53/35

20 Kettlebell Front Squats 53/35

PERF: Metcon (Time)

2 Rounds

800m Run

40 Kettlebell Deadlifts 35/26

20 Kettlebell Front Squats 35/26

1.14.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
2 min run
2 min row
2 min jump rope
400m Run

Core (15)
P1 – 50m KB waiter walk L
50m KB waiter walk R
P2 – Hand plank hold till partner returns then switch
P1 – 20m bear crawl sandbag drag
P2 – Hollow hold till partner finishes then switch
P1 – 20 toes 2 bar
P2 – Supermans till partner finishes then switch

EMOM #1
7 min EMOM of
5 deadlift
10 KB swings
5 box jump

EMOM #2
7 min EMOM of
5 sumo deadlift high pulls
10 single arm DB snatch ( 5 each arm)
5 push press

EMOM #3
7 min EMOM of
5 plate OH squats
10 plate G2OH
5 squat jumps

1.14.19

Capstone CrossFit – CrossFit

Bench Press (10 Reps at 50%)

Bench Press (8 Reps at 60%)

Bench Press (5×5 at 70-80%)

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CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

1.13.19 Sober Sunday

Capstone CrossFit – F.I.T.

Partner (Cap at 25)
Buy In: 100 cals on bike

Then 10 rounds:
12 burpees
12 high box jumps
12 DB thrusters
12 box donkeys

Cash Out: 100 pull-ups