(806) 441-2112

W.O.D.

WOD

Capstone CrossFit – CrossFit

Metcon

12 minute EMOM…

1 minute: 12 Kettlebell Swings (70/53 lbs)

2 minute: 8 Single Arm Kettlebell Presses (53/35 lbs) (each arm)

3 minute: 9 Single Arm Turkish Sit-ups (53/35 lbs) (each side)

WOD

Capstone CrossFit – CrossFit

Metcon

“The Chief”

5 cycles of Max Rounds in 3 minutes of…

3 Power Cleans (135/95 lbs)

6 Push-ups

9 Air Squats

— Rest 1 minute —

WOD

Capstone CrossFit – CrossFit

Metcon

For Time…

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Shoulder Press (pick weight)

Strict Pull-ups

Partner WOD

Capstone CrossFit – CrossFit

Metcon

In Partners,

3 Rounds for Time…

Partner 1 performs

10 Overhead Squats (95/65 lbs)

10 Ring Dips

500m Row

then,…

Partner 2 performs

10 Overhead Squats (95/65 lbs)

10 Ring Dips

500m Row

WOD

Capstone CrossFit – CrossFit

Metcon

6 Rounds for Time…

15 Wall Balls (20/14 lbs)

8 Kettlebell Swings (70/53 lbs)

WOD

Capstone CrossFit – CrossFit

Metcon

For Time…

10x 100m Sprints

*Rest based on training goals*