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W.O.D.

4.5.17 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (10)

AMRAP 10
Run 200m
5 pull ups
10 push ups
15 squats

F.I.T. TEST (3)
2 Min Max Effort of class choice

CORE (10)
Class Choice

EMOM 16
Box jumps (24/20)
Burpees
Kettlebell clean and press
Burpees
Plate Ground to Overhead (45/35)
Burpees
Cross Body Mountain Climbers
Burpees

TEAM TOTAL:
Divide Class Evenly
1 min each

P1: AMRAP of Kettlebell Landmines
P2: Calories on Rower
P3: Barbell Back Squat
P4: Alternating Single Arm Kettlebell swings
P5: 100m Sprint

4.4.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

1-2-3-4-ETC…

Bench Press @ Body Weight

Ring Muscle Ups

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

1-2-3-4-ETC…

Bench Press @ 70% Body Weight

x2 Ring Dips

4.3.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (cap at 15)

3 Rounds of:
400m Run
8 Barbell Push Press
8 Barbell Floor Wipers
8 Barbell Floor Press
8 Barbell Thrusters

CORE (10)
w/ Deck of Cards (Pick 3 cards. No duplicate suits)
10 minute running clock
Clubs = V Ups
Hearts = Abmat Sit Ups
Spades = In & Outs
Diamonds = Heal Scrapers
Joker = 1 Minute Plank
**Number on the card=Number of reps
**Ace=1, Face Card=10

KB CIRCUIT (7)
– 30 seconds, 3x through
53/44/35

Alt Clean & Press
Alt SA/SL Deadlifts
Alt Swings
Alt Snatch

PLATE CIRCUIT (7)
– 30 seconds each, 3x through
(45/35/25)

Sumo Squats
Hang High Pulls
Ground 2 Overhead
Thrusters

MAX EFFORT (15)
– Round 1 = 30 seconds
– Round 2 = 1 minute
– Round 3 = 2 minutes

Calorie Row
Box Jump
Pull Up

4.3.19

Capstone CrossFit – CrossFit

Hang Power Clean (in 5:00 find a 1 Rep Max)

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

21/15 Calorie Row

7 Clean and Jerks 185/125

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

21/15 Calorie Row

7 Clean and Jerks 135/95

4.2.19

Capstone CrossFit – CrossFit

COMP1: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 Deadlifts 225/155

10 Lateral Burpees Over Bar (No stepping over the bar)

PERF1: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 Deadlifts 185/125

10 Lateral Burpees Over Bar (Stepping allowed)

Rest

3 Minutes

COMP2: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 Squat Snatch 135/95

10 Bar Facing Burpees (No stepping over the bar)

PERF2: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 Squat Snatch 95/65

10 Bar Facing Burpees (Stepping allowed)

4.1.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP
Descending Ladder from 10 to 5 of:
Push Ups
10m Inch Worms
Squats
10m Bear Crawl

F.I.T. TEST
For Time:
Row 500m

CORE (5)
Coaches Choice

Workout #1
– 8 minute running clock
6 Box Jumps (Short Box)
4 SL Box Squats (R)
6 Box Jumps (24)
4 SL Box Squats (L)
Run 200m

Workout #2 (10)
– 8 minute running clock
6 Plate Squats (45/35/25)
4 Plate Strict Press
6 Plate Thrusters
4 Plate Burpees

Run 100m

EXTRA CREDIT
– Complete as many rounds as possible, in time remaining in class of:

1 Barbell Back Squat (45/35)
1 Barbell Push Press
1 Barbell Front Squat
1 Barbell OH Lunge (R+L=1)

4.1.19

Capstone CrossFit – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cindy w/ Weight Vest 20/14 (AMRAP – Rounds and Reps)

20-AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

3.31.19 FIT

Capstone CrossFit – F.I.T.

WARM-UP (15)
500m Row
15 Push Ups
10 V Ups

2 Rounds of:
400m Run
15 Squats
10 Ring Rows

3 Rounds of:
400m Run
15 Wall Balls (14/10)
10 Ab Mat Sit Ups

CORE (10)
Coaches Choice

For TIme: (15)
– 3 Rounds:
500m Row
20 KB Swings (24/16)
20 Box Jumps (24/20)

AT THE BAR WITH FRIENDS (15)
– Shared Burden
– Share Equipment
– In Order

100 Thrusters (65/55)
80 Back Squats
60 Push Press
40 Bar Facing Burpees
20 Rollouts

3.30.19

Capstone CrossFit – CrossFit

This has been a pretty tough week so we’re going to back it down and focus on some strength. We’ll be doing the Power Lifting Total.

Power Lifting Total (Total Weight)

Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

Bench Press (1 Rep Max)

Back Squat (1 Rep Max)

Deadlift (1 Rep Max)

3.29.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (20)
Descending Ladder of:
400m Run
25 Toes to Bar
25 Squats
400m Run
20 Toes to Bar
20 Squats
300m Run
15 Toes to Bar
15 Squats
200m Run
10 Toes to Bar
10 Squats
100m Run
5 Toes to Bar
5 Squats

CORE (5)
TABATA
Mountain Climbers

CIRCUIT #1 (5)
– 30 seconds each, 2x through
Wall Balls (20/14)
Slam Balls (20/14)
Plate Bearhug Squats (45/25)
Single Unders

Then

Run 400m

CIRCUIT #2 (5)
– 30 seconds each, 2x through
1 1/2 Wall Balls (Throw Wall Ball on every-other squat)
Slam Ball Squat Jumps
Plate Alt Lunges
Double Unders