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W.O.D.

7.17.19

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

5 Rounds

AMRAP 2

Dumbbell DT 50/35

Rest 2:00 betweens AMRAPs.
DT=

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overheads

Use 2 Dumbbells.

Continue AMRAP where you left off.

Rest

2 Minutes

2k Row (Time)

Max Effort 2k Row

7.16.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

30 Wall Balls 20/14

15 Ring Muscle Ups

20 Wall Balls

10 Ring Muscle Ups

10 Wall Balls

5 Ring Muscle Ups

PERF: Metcon (Time)

30 Wall Balls 14/8

30 Pull-Ups

20 Wall Balls

20 Pull-Ups

10 Wall Balls

10 Pull-Ups

7.15.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Reps)

AMRAP 12

1-2-3…

Toes to Bar

Dumbbell Complex 50/35

*1 Complex= 1 DB Snatch + 2 Overhead Lunges
Score is the total number of REPS completed

PERF: Metcon (AMRAP – Reps)

AMRAP 12

1-2-3…

Leg Raises

Dumbbell Complex 40/25

*1 Complex= 1 DB Snatch + 2 Overhead Lunges
Score is the total number of REPS completed

OutWOD

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

Buy in: 50 Alternating Medball Sit-Ups

10 Pull Ups (Sub Jumping Pull-Ups)

10 Thrusters (Pick a load that can be done unbroken)

10 Bar Facing Burpees (Sub Regular Burpees)

*Partners Alternate Rounds
While Partner 1 is working on the AMRAP, Parter 2 is doing Wall Balls. Switch each time a round is completed.

Once the team hits 200 Wall Balls, they will rest while the other partner works on the AMRAP.

7.12.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 Rounds

15 Weighted Box step Ups 50/35

50 Double Unders

15 Kettlebell Swings 53/35
Every time you miss a Double Unders, do three One-Armed Devils Presses

PERF: Metcon (Time)

5 Rounds

15 Weighted Box step Ups 40/25

100 Single Unders

15 Kettlebell Swings 44/26
Every time you miss a Double Unders, do three One-Armed Devils Presses

7.11.19

Capstone CrossFit – CrossFit

COMP: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

PERF: Metcon (Time)

3 Rounds

50 Air Squats

15 Ring Dips

10 Hang Power Cleans 95/65

7.1019

Capstone CrossFit – CrossFit

Front Squat (3-3-3-3)

Build to heavy set of 3

COMP: Metcon (Time)

21-15-9

Shoulder to Overhead 135/95

Deadlift 225/155
Use 2 Bars

PERF: Metcon (Time)

21-15-9

Shoulder to Overhead 95/65

Deadlift 185/125
Use 2 Bars

7.9.19

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

400m Run

40 Bar Facing Burpees

30 Hang Power Snatch 75/55

20 Calorie Row

7.8.19

Capstone CrossFit – CrossFit

Metcon (Time)

50-35-20

Wall balls 20/14

Pull-ups

7.5.19

Capstone CrossFit – CrossFit

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles