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W.O.D.

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

11.3.18 Partner WOD

Capstone CrossFit – CrossFit

Metcon (Time)

4 Rounds

AMRep 4

3 Power cleans 135/95

6 Hand Release Push-Ups

9 Box Jumps 24/20

Rest 2 minutes between rounds
Partners Alternate Movements

RX+ do handstand Push Ups

11.2.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
12 Minute Clock of…
15 Cal Row
20 L/W Wallballs
15 Wallball Get-ups
10 TRX Rows
15 Cal Row

Core (7)
Coaches Choice

Workout #1 (10)
8 Minute AMRAP
100m Sled Pull
15 Burpee Pull-ups

1 Minute Rest

Workout #2 (10)
8 Minute AMRAP
10 Push Press
10 DB Snatches
20 Lunge Jumps

1 Minute Rest

AMRAP #3 (10)
8 Minute AMRAP
20 TRX Knee Tucks
20 Goblet Squats

Finisher-For Time
400m Run
21 KB Swings
12 Pull-ups

11.2.18

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Reps)

AMRAP 16 at 50/35

2/2-4/4-6/6…etc

Devils Press

DB Step Ups 24/20
Continue to increase by 2 reps each round.

PERF: Metcon (AMRAP – Reps)

AMRAP 16 at 35/20

2/2-4/4-6/6…etc

Devils Press

DB Step Ups 24/20
Continue to increase by 2 reps each round.

11.1.18

Capstone CrossFit – CrossFit

Squat Snatch (EMOM 10)

Build up to no more than 90% of your 1 rep max

Metcon (Time)

5 Sets of 30

Medball Cleans 20/14
Rest as needed between sets

Make all 30 reps unbroken to go RX