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3.12.19

Capstone CrossFit – F.I.T.

Warmup (15)
Row 500m
3 Rounds of:
10 TRX Rows
10 TRX Mountain Climbers
10 Air Squats

Row 500m

3 Rounds of:
10 TRX Supermans
10 TRX Pike to Push Up
10 TRX Hamstring Curls

Row 500m

Core (5)
Coaches Choice

Workouts
EMOM for 8 Minutes of:
5 KB Swings (24/16 kg)
4 KB Thrusters
3 KB Goblet Squats
2 KB Strict Presses
1 KB Russian Swing to Sprawl

3.11.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

15 Overhead Squats

15 Power Snatches

15 Power Cleans

30 Burpees

15 Power Snatches

15 Power Cleans

15 Overhead Squats

135/95

PERF: Metcon (Time)

15 Overhead Squats

15 Power Snatches

15 Power Cleans

30 Burpees

15 Power Snatches

15 Power Cleans

15 Overhead Squats

95/65

3.11.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (13)
Row 3 Minutes
Jump Rope 3 Minutes
Run 3 Minutes

Core (7)
Coaches Choice

Workouts
Ascending Ladder (15)
From 1 to 10 of:
Burpees
10m of Lunges
KB Thrusters (24/16 kg)
10m of Lunges

Descending Ladder
25-20-15-10-5 of:
Slam Balls (SB) (40/20)
SB V Ups
SB High Tosses

FINISHING CIRCUIT
30 seconds each, 2x through
Wall Balls (14/10)
Box Jumps (24/20)
TRX Knee Tucks
Double Unders (no singles, attempts or DU’s only)

3.10.19 Sober Sunday

Capstone CrossFit – F.I.T.

Warmup (15)
3 Rounds of:
100m Run
19 Mountain Climbers (R+L=1)
19 Alt V Ups (R+L=1)
19 Roll Back Get Ups

Core (5)
Coaches Choice

Ascending Ladder (10)
2 – 4 – 6 – 8 -10 ETC of:
Box Jumps
KB Swings
Wall Balls
Burpees

3.9.19 Partner WOD

Capstone CrossFit – CrossFit

Rest 7 minutes between workouts

COMP: Metcon (6 Rounds for reps)

EMOM 12

10 Alternating Dumbbell Snatches 50/35

20 Double Unders

*With time remaining in the minute, as many DB Hang Clean & Jerks as possible.
Partners alternate minutes

COMP2: Metcon (AMRAP – Reps)

AMRep 9

3,6,9,12,etc…

Calorie Row

2,4,6,8,etc…

Power Snatch 115/85

1,2,3,4,etc…

Ring Muscle Up
Partners split reps as desired.

PERF: Metcon (6 Rounds for reps)

EMOM 12

10 Alternating Dumbbell Snatches 35/25

20 Single Unders

*With time remaining in the minute, as many DB Hang Clean & Jerks as possible.
Partners alternate minutes

PERF2: Metcon (AMRAP – Reps)

AMRep 9

3,6,9,12,etc…

Calorie Row

2,4,6,8,etc…

Power Snatch 85/55

1,2,3,4,etc…

Ring Dips
Partners split reps as desired.

3.8.19

Capstone CrossFit – CrossFit

COMP: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

PERF: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

PERF2: Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

3.8.19 F.I.T.

Capstone CrossFit – F.I.T.

COMP: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

PERF: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

PERF2: Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

3.7.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (8)
Tabatas (20 on/10 off):
Push Ups
Squats

Then
Slam Balls (SB)
Slam Ball Sprawls

Core (8)
Coaches Choice of:
2 Tabata Rounds*
* 2nd round is 20 sec of bicycles, 10 sec hold one side

F.I.T. Test (8)
7 Minutes Max Effort (ME) of:
Burpees

Workouts
Tabata Fun
Round 1 (13) – 20 sec on, 10 sec rest
Wall Balls (20/14)
Row for Calories
Box Jumps (24/20)

Round 2* (10) – 20 on, 10 hold
KB Swings (32/24 kg) –> OH Hold
Plate Thrusters (45/25) –> Bottom Squat Hold
*Don’t put weight down

3.7.19

Capstone CrossFit – CrossFit

Metcon (Time)

5 Rounds

25 Air Squats

250m Run

Metcon (Time)

100 Unbroken Abmat Sit-ups

3.6.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
3 Rounds of:
12 Alt V Ups
12 Swiss Ball Push Ups
12 SDHP
12 Lateral Box Overs
12 Banded Hip Walks (each side)

Core (8)
Coaches Choice

AMRAP (14)
12 Minutes to Complete AMRAP of:
12 Deadlifts
12 KB Swings
12 Box Jumps
12 Lateral Box Step Overs (Yellow Box)

Run (3)
400m Run

3 Rounds of:
12 Wall Balls
12 Barbell Strict Press
12 2 DB Thrusters
12 KB Goblet Squats
12 Jumping Pull Ups
12 Front Rack Lunges