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1.12.19 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

Buy In:

1000m Row

10 Rounds

60 Double Unders

20 Burpees

10 Clean and Jerks 135/95

Cash Out:

1000m Row

PERF: Metcon (Time)

Buy In:

1000m Row

10 Rounds

120 Single Unders

20 Burpees

10 Clean and Jerks 95/65

Cash Out:

1000m Row

1.11.19

Capstone CrossFit – CrossFit

COMP: AMRAP 15 DB Snatch-COMP (Time)

AMRAP 15

200m run

10 DB Snatch (R) 50/35

10 DB Snatch (L) 50/35

5 Bar Muscle Ups

PERF: AMRAP 15 DB Snatch-PERF (Time)

AMRAP 15

200m run

10 DB Snatch (R) 40/25

10 DB Snatch (L) 40/25

10 Toes to Bar

1.11.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds:
2:00 run
10 PVC pass throughs
10m spiderman lunges
10 squats
10m inch worm

Core
Coaches Choice

Pick a Card (12)
Hearts – power clean (75/55)
Spades – burpees over bar
Diamonds – ball slams
Clubs – front squat

4 rounds:
15 wallballs
15 cal row
15 pushups
15 TRX rows

Finisher
Tabata Style – Coaches Choice

1.10.19

Capstone CrossFit – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

1.10.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
3 rounds:
1 min run/row/bike (switch cardio each round)
12 PVC pass throughs
12 hand release push ups
12 squat to ball
12 abmat situps
12 ball slams

Core (10)
2 rounds, 1 min each:
TRX knee tucks
KB knee to stand
wall plank holds (feet on wall)

Workouts
3 rounds of:
20m OH plate lunges
20 burpee to plate
10 pull ups
400m run (2 min bike or row)

AMRAP
3 rounds:
3 min AMRAP with 1 min rest
5 burpees
5 plate or bar thrusters
5 box jumps
5 double unders (3x singles)
*1 min rest after each 3 minutes

1.9.19

Capstone CrossFit – CrossFit

With a running clock, start 2nd workout at 5:00.

COMP1: Metcon (Time)

CAP 5:00

15-12-9

Deadlifts 225/155

Handstand Push-Ups
Add 1 second for each rep not completed

COMP2: Metcon (Time)

15-12-9

Thrusters 95/65

Pull Ups
Add 1 second for each rep not completed

PERF1: Metcon (Time)

CAP 5:00

15-12-9

Deadlifts 185/125

KB Strict Press 44/26
Add 1 second for each rep not completed

PERF2: Metcon (Time)

15-12-9

Thrusters 75/55

Ring Rows
Add 1 second for each rep not completed

1.9.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
10 min ascending ladder:
1 ball slam
1 burpee
1 air squat
2,2,2, 3,3,3…
*plank w/ remaining time

Core (8)
Coaches Choice

F.I.T. Test (3)
2 min ME coaches choice

Workouts
FOR MAX REPS
4 Minutes – ME goblet squats (53/35)
3 Minutes – ME KB swings (53/35)
2 Minutes – pull-ups
1 Minute – burps

ROW TEAM RELAY
10 minutes max cals (30 second intervals)

P1 – 30 sec ME cals on Rower
P2 – hang from bar
P3 – ME push-ups
P4 – rest

AMRAP (6)
6 minute AMRAP:
50 mountain climbers
20 jumping lunges

1.8.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
10m bear crawl
10m backwards bear crawl
10 push-ups
10 TRX squat jumps
30 mountain climbers (1 + 1 = 1)

Core
Coaches Choice

Tabata
4 rounds of TABATA
40 sec on, 20 sec off
Wall Balls
Barbell Front Squats (45/35)
Box Jumps
Burpees
KB Swings (53/35)

1.8.19

Capstone CrossFit – CrossFit

2 Push Press+1 Push Jerk (Every 90 Seconds for 7 Sets)

Increase weight as desired

Metcon (AMRAP – Rounds)

EMOM 20

15 KB Swings 53/35

15 Burpees
Alternate reps each minute.

Score is the total number of rounds all 15 reps are completed.

1.7.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (16)
3 rounds of:
– 200m run
– 20 lunges (R+L = 2)
– 12m bear crawl
– 20 KB deadlifts
– 12m duck walk
– 20 grasshoppers (R+L = 2)

Core (8)
Tabata Style – Coaches Choice

F.I.T. Test
2 min ME of:
Slamball over Shoulder

Workouts
Team AMRAP (25)
Teams of 3 or 4
20 min AMRAP of :

P1 = 100m sled push (pacer)
P2 = AMRAP
5 burpees
10 push ups
15 wallballs
P3 = hold plank/wall sit/bar OH
Box jumps/step ups

Tabata (5)
Push press
Knees 2 elbows