(806) 632-0207

W.O.D.

9.20.19

Capstone CrossFit – CrossFit

Push Jerk (10 Minutes to find a 1 Rep Max)

COMP: Metcon (Time)

3 Rounds

25 Pull-Ups

25 Wall Balls 20/14

Every time you break, perform 4 Alternating One Arm Devil’s Presses (50/35). This includes transitions between movements.

PERF: Metcon (Time)

3 Rounds

25 Jumping Pull-Ups

25 Wall Balls 14/10

Every time you break, perform 4 Alternating One Arm Devil’s Presses (35/25). This includes transitions between movements.

9.19.19

Capstone CrossFit – CrossFit

COMP1: Metcon (AMRAP – Reps)

AMRAP 2

10 Bar Facing Burpees

15 Toes to Bar

20 Overhead Squats 115/85

25 Handstand Push-ups

20 Ring Dips

15 Snatches 115/85

10m Handstand Walk

COMP2: Metcon (AMRAP – Reps)

AMRAP 5

10 Bar Facing Burpees

15 Toes to Bar

20 Overhead Squats 115/85

25 Handstand Push-ups

20 Ring Dips

15 Snatches 115/85

10m Handstand Walk

COMP3: Metcon (Time)

For Time: 12 Minute Cap

10 Bar Facing Burpees

15 Toes to Bar

20 Overhead Squats 115/85

25 Handstand Push-ups

20 Ring Dips

15 Snatches 115/85

10m Handstand Walk

PERF1: Metcon (AMRAP – Reps)

AMRAP 2

10 Burpees

15 Leg Raises

20 Overhead Squats 95/65

25 Push Press 95/65

20 Dips

15 Snatches 95/65

20m Bear Crawl

PERF2: Metcon (AMRAP – Reps)

AMRAP 5

10 Burpees

15 Leg Raises

20 Overhead Squats 95/65

25 Push Press 95/65

20 Dips

15 Snatches 95/65

20m Bear Crawl

PERF3: Metcon (Time)

For Time: 12 Minute Cap

10 Burpees

15 Leg Raises

20 Overhead Squats 95/65

25 Push Press 95/65

20 Dips

15 Snatches 95/65

20m Bear Crawl

9.18.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 Rounds:

15 Kettlebell Swings (70/53)

400 Meter Run

40 Double Unders

PERF: Metcon (Time)

5 Rounds:

15 Kettlebell Swings 53/35

400 Meter Run

80 Single Unders

9.17.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

For time @ 185/125

30 Deadlifts

30 Box Jumps

20 Front Squats

30 Box Jumps

10 Clean and Jerks

30 Box Jumps

PERF: Metcon (Time)

For time @ 135/95

30 Deadlifts

30 Box Jumps

20 Front Squats

30 Box Jumps

10 Clean and Jerks

30 Box Jumps

9.16.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

50 Bar Muscle Ups

*Every Minute (Including 0:00), 7 / 6 Calorie Row

PERF: Metcon (Time)

100 Toes to Bar

*Every Minute (Including 0:00), 7 / 6 Calorie Row

9.15.19 Sober Sunday

Capstone CrossFit – CrossFit

Warmup (12)
400m run

4 rounds:
10 W/B lunges w/ twist
10 SL W/B sit ups
10 W/B squats
10 W/B get ups

Core (8)
Coaches Choice w/ Wallball

For Time (Cap at 22)
100m row
10 power clean + front squat + push press (75/55)
200m run
20 burpee pull-ups
300m row
30 box jumps (24/20)
400m run
40 wallballs (20/14)
500m row
50 KB SA thrusters (R+L = 2)

Partner Workout
21 – 15 – 9 of:
SA KB Snatches (R)
SA KB OH Lunge (R)
SA KB Snatches (L)
SA KB OH Lunge (L)
P1 works, P2 holds plank

9.14.19

Capstone CrossFit – CrossFit

Metcon (Time)

50 Plate Burpees 45/25

400m Relay Run

75 Kettlebell Swings 53/35

400m Relay Run

100 Medball Cleans 20/14

400m Relay Run

75 Kettlebell Swings 53/35

400m Relay Run

50 Plate Burpees 45/25

400m Relay Run

9.13.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

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

Toes to Bar

Pull-ups

Snatch 95/65

PERF: Metcon (Time)

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

Leg Raises

Jumping Pull-ups

Snatch 75/55

9.12.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Dumbbell Hang Clean & Jerk (5 each arm) 50/35

12 Box Jumps 24/20

14 Hand Release Pushups

9.11.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

10 Rounds

15 Wall Balls 20/14

3 Ring Muscle Ups

PERF: Metcon (Time)

10 Rounds

15 Wall Balls 20/14

10 Ring Dips