(806) 632-0207

W.O.D.

11.9.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

15-12-9

Thrusters 135/95

Ring Muscle ups

PERF: Metcon (Time)

15-12-9

Thrusters 95/65

x2 Ring Dips

11.9.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds:
30 mountain climbers (R+L = 1)
10m band walk
20 banded good mornings
10m twisting lunges
10 burpees

Core (7)
Coaches Choice

F.I.T. Test
No F.I.T. Test

Workouts
Tabata #1
4x through
40 sec on / 20 sec rest
Wall walk to handstands

— 100m run —

Tabata #2
4x through
40 sec on / 20 sec rest
KB clean & press

— 100m run —

Tabata #3
4x through
40 sec on / 20 sec rest
Weighted box step ups

— 100m run —

Tabata #4
4x through
40 sec on / 20 sec rest
Battle Ropes

— 100m run —

Tabata #5
4x through
40 sec on / 20 sec rest
Slam ball squat to slam

11.8.18

Capstone CrossFit – CrossFit

Squat Clean (15 Minutes to find a 1RM Clean)

COMP: Metcon (AMRAP – Reps)

3 Rounds

Max Effort Toes to Bar

**Rest 1 minute between sets

PERF: Metcon (AMRAP – Reps)

3 Rounds

Max Effort Leg Raises

**Rest 1 minute between sets

11.8.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
4 rounds:
200m run
12 mountain climbers
9 push-ups
6 burps

Core (8)
Tabata

F.I.T. Test
No F.I.T. Test

Workouts 23s (23)
2 rounds AFAFP
23 cals on rower
23 pull ups
23 cal row
23 alt DB snatch
23 burpees
23 KB swings

AMRAP #1 (7)
5 min AMRAP of:
10 thrusters
10 jumping lunges
10 sit ups

AMRAP #2 (7)
5 min AMRAP of:
100m run
10 wall balls

11.7.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

Snatches

10 @ 145/105

8 @ 155/110

6 @ 165/115

4 @ 175/120

2@ 185/125

**Begin each round with 35 Double Unders

PERF: Metcon (Time)

Snatches

10 @ 95/65

8 @ 105/70

6 @ 115/75

4 @ 125/80

2@ 135/85

**Begin each round with 35 Lateral Jumps Over a PVC

11.7.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 13)
Ascending ladder of:
1 slam ball
Run 50m w/ SB
1 high toss
Run 50m w/ SB
2, run, 2 run…

Core (5)
Coaches Choice

F.I.T. Test (5)
4 minutes ME cals on rower

Workouts
AMRAP (15)

Buy In: 31 burpees
10 minute AMRAP of:
10 wall balls (20/14)
10 cals on rower
10 TRX knee tucks
10 KB thrusters (24/16kg)
Cash out: 31 burps

CIRCUIT #1 Boxes (7)
30 sec each, 3x through
Box dips
Box HSPU
Box over (any way)
Box jumps (24/20)

— Then run 400m — (3)

CIRCUIT #2 Plates (7)
30 sec each, 3x through
Plate bearhug squats
Plate ground 2 OH
Plate alt core screws
Plate burpees

11.6.18

Capstone CrossFit – CrossFit

Snatch Pull (1 Pull Every 30 Second for 5 Minutes @ 95% of 1RM)

Snatch (EMOM 10: Build to 90%)

Metcon (3 Rounds for time)

3 Rounds

800 Run

Rest 1 minute
Time each round individually. Try to keep times as close together as possible

11.5.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

3 Rounds

400m run

12 Handstand Push Ups

21 Kettlebell Swings 53/35

PERF: Metcon (Time)

3 Rounds

400m run

12 Kettlebell Push Press 44/26

21 Kettlebell Swings 44/26

11.5.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (20)
Run 100m, then Tabata of:
Push-Ups
V-Ups

Run 200m, then Tabata of:
Squats
Split-Jumps

Run 300m, then Tabata of:
TRX Mountain Climbers
TRX Knee Tucks

RUN 400m

Core (5)
Coaches Choice

Workouts
TABATA #1 (5)
20 sec on, 10 sec off
Slam Balls (40/30)

— RUN 100m w/ SB —

TABATA #2 (5)
20 sec on, 10 sec off
Box Donkeys
Lateral Box Jumps (20)

— 40 Box jumps for time — (Cap at 2 min)

TABATA #3 (5)
20 sec on, 10 sec hold
Pull-Ups or Chin-Ups (no bands)
L Sit Hold

— 2 min bar hang —

TABATA #4 (10)
40 sec on, 20 sec off
Wall Balls (20/14)
Wall Donkeys

11.4.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
3 Rounds
10m Spiderman Lunge+ Hamstring Stretch
10 Good Mornings
10m Bear Crawl
10 Pushups
10m Straddle Lunge
10 Pause Squats

Core (8)
Class Choice

Workouts
FIT Gone Bad
3 Rounds for Max Reps, 1 minute at each station
M1= Box Donkeys
M2= Row Calories
M3= Burpees over the Rower
M4= Kettlebell Clean and Press
M5= Overhead Plate Lunges
Rest 1 Minute Between Rounds

Ascending Ladder
10 Minute Up Ladder
3 Back Squats
3 V-ups
100m RUn
6/6/100m… 9/9/100m… Continue to add 3 reps until 10 minutes is up