(806) 632-0207

W.O.D.

1.24.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
Run 200m

Then 3 Rounds of:
8 Toes to Bar
8 Off Box Push Ups
8 Squats

Then Run 300m

Then 3 Rounds of:
8 Good Mornings
8 Box Dips
8 Alt Lunges (1+1=1)

Then Run 400m

Core (8)
Coaches Choice

TABATA (25)
– Each round is for 8 rounds before you rotate
– Complete all 5 exercises, divide class as needed
1 – Wall Balls (20/14) – Ball doesn’t touch the ground
2 – Bike – Bike never stops moving
3 – Pull Ups – Feet never touch the ground
4 – Barbell Back Squats (65/55) – Bar never touches the ground
5 – KB Swings (32/24 kg) – KB never touches the ground

1.24.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Reps)

EMOM 5 – 10 Thrusters @ 95/65

EMOM 5 – 7 Thrusters @ 115/85

EMOM 5 – 5 Thrusters @ 135/95

EMOM 5 – 3 Thrusters @ 185/125
Score is the total number of reps completed. A perfect score is 125

PERF: Metcon (AMRAP – Reps)

EMOM 5 – 10 Thrusters @ 75/55

EMOM 5 – 7 Thrusters @ 95/65

EMOM 5 – 5 Thrusters @ 115/85

EMOM 5 – 3 Thrusters @ 135/95
Score is the total number of reps completed. A perfect score is 125

1.23.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (15)
3 Rounds of:
Row/Run 200m
10 Push Ups
10 Ab Mat Sit Ups
10 TRX Rows
10 Supermans

CORE (5)
Coaches Choice

DESCENDING LADDER (15)
– From 10 to 1
KB Swings
10m Lunge
Slam Balls
10m Lunge

PARTNER CARDIO BURST (14)
P1 – 3 Minute Calorie Row
P2 – 500m Trial Run
P3 – Double Unders (singles do not count toward score)
Rotate after calorie row
– Score is total calories + double unders

1.23.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

10 rounds

25 Double Unders

5 Hang Power Cleans 155/105

PERF: Metcon (Time)

10 rounds

50 Single Unders

5 Hang Power Cleans 115/85

1.22.19

Capstone CrossFit – CrossFit

Back Squat (In 10 minutes, build to a heave 3 rep)

COMP: Metcon (Time)

2 rounds

30 back squats 135/95

30 Kettlebell Swings 53/35
Clean the bar from the floor

PERF: Metcon (Time)

2 rounds

30 back squats 95/65

30 Kettlebell Swings 44/26
Clean the bar from the floor

1.21.19

Capstone CrossFit – CrossFit

COMP: 2012 Games Chipper (Time)

2012 Chipper

10 Overhead Squat 155/105

10 Box Jump Overs 24/20

10 Thrusters 135/95

10 Power Cleans 205/145

10 Toes to Bar

10 Burpee Muscle Ups

10 Toes to Bar

10 Power Cleans 205/145

10 Thrusters 135/95

10 Box Jump Overs 24/20

10 Overhead Squat 155/105

PERF: Metcon (Time)

10 Overhead Squat 115/85

10 Box Jump Overs 24/20

10 Thrusters 95/65

10 Power Cleans 135/95

10 Knee Raises

10 Burpee Pull Ups

10 Knee Raises

10 Power Cleans 135/95

10 Thrusters 95/65

10 Box Jump Overs 24/20

10 Overhead Squat 115/85

1.21.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
4 rounds
30 mountain climbers (R+L = 2)
20 abmat situps
10 russian swings
5 (per arm) 1 arm KB push press

Core
Coaches Choice

Workouts (Cap at 18)

Buy In: 50m SA overhead lunges
3 rounds:
20 TRX pike up + push up
20 cals on bike or row
20 landmine punches (R+L = 1)
Buy Out: 50 box jumps

AMRAP (12)
15 Landmine deadlifts
15 bench press
15 wall balls
30 box donkeys (R+ L = 2)

1.20.19 Sober Sunday

Capstone CrossFit – F.I.T.

Warmup (17)
Run 400m

Then 3 rounds:
12 mixed grip push-ups
12 GHD sit-ups (or straight leg)
12 1 1/2 wall facing squats

Then, row 400m

Core (8)
Class Choice

F.I.T. Test (3)
2 min ME v-ups

WORKOUT #1 (20)
Buy In: 46 wall balls (20/14)

Then 4 rounds of:
12 barbell front squats (45/35)
12 high box jumps (30/24)
12 TRX push-up to knee tuck to pikes
12 box pistols

Cash Out: 46 slam balls (40/30)

TEAM “FUN” (14)
P1 – Accumulate* cals
P2 – P4 hold either:
wall sit
feet on wall hand plank
handstand hold

P4 (P5 if required):
ME of KB deadlift (one weight for team)
-Add total team score
-Each team must get 200 cals (150 if team of 4)

1.19.19 Partner WOD

Capstone CrossFit – CrossFit

Split reps as desired

COMP: Metcon (Time)

5 Rounds

20 Shoulder to Overhead 135/95

30 Ring dips

40 Kettlebell Swings 53/35

50 Abmat Sit Ups

PERF: Metcon (Time)

5 Rounds

20 Shoulder to Overhead 95/65

30 DIPS

40 Kettlebell Swings 44/26

50 Abmat Sit Ups

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