(806) 632-0207

W.O.D.

8.13.19

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

18 Wall Balls 20/14

18 Calorie Row

18 Deadlifts 185/125

8.12.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

6 Rounds

6 Burpees Box Jumps

6 Bar Muscle Ups

6 Burpees Box Jumps

Rest 1:1

PERF: Metcon (Time)

6 Rounds

6 Burpees Box Jumps

12 Toes to Bar

6 Burpees Box Jumps

Rest 1:1

8.11.19 Sober Sunday

Capstone CrossFit – F.I.T.

Warmup (15)
3 Rounds of:
400m Run
5 Toes to Bar
5 Slam Balls
5 In & Outs

Core (6)
Coaches Choice

F.I.T. Test (2)
With a Partner – 2 min ME push ups
P1 hold plank
P2 push-ups
*Switch as needed

Chipper #1 (16)
34 mountain climbers (R+L = 1)
34 slam balls
34 lunges (R+L = 2)
34 burpees
34 v-ups

— run 400m —

Chipper #2 (16)
34 jumping jacks
34 air squats
34 Russian KB swings (35/53)
34 box jump overs
34 knees 2 elbows

— run 400m —

8.10.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 Rounds Synchronized Reps

20 Dumbbell Hang Clean & Jerk 50/35

20 Burpees

20 Alternating Dumbbell Snatches 50/35

200m Banded
Reps are synchronized. Partners will run together holding a band.

PERF: Metcon (Time)

5 Rounds Synchronized Reps

20 Dumbbell Hang Clean & Jerk 35/25

20 Burpees

20 Alternating Dumbbell Snatches 35/25

200m Banded
Reps are synchronized. Partners will run together holding a band.

8.9.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

2 Rounds

50 Wall Balls 20/14

50 Toes to Bar

PERF: Metcon (Time)

2 Rounds

50 Wall Balls 14/8

50 Leg Raises

8.8.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

15 Ring Muscle Ups

15 Box Jump Overs 40/30

15 Bar Muscle Ups

15 Box Jump Overs 40/30

PERF: Metcon (Time)

30 Pull Ups

15 Box Jump Overs 30/24

30 Ring Dips

15 Box Jump Overs 30/24

8.7.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 @ 53/35

10 Kettlebell Swings

5 Left Hand Hang Kettlebell Snatch

10 Kettlebell Swings

5 Right Hand Hang Kettlebell Snatch

60 Double Unders

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 @ 44/26

10 Kettlebell Swings

5 Left Hand Hang Kettlebell Snatch

10 Kettlebell Swings

5 Right Hand Hang Kettlebell Snatch

120 Single Unders

8.6.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

2 Rounds

800m Run

30 Handstand Push Ups

PERF: Metcon (Time)

2 Rounds

800m Run

30 Shoulder to Overhead 115/85

8.5.19

Capstone CrossFit – CrossFit

COMP1: Metcon (Time)

30-20-10

Calorie Row

Toes to Rings
7:00 Time Cap. If you finish in under 7:00, rest and begin the 2nd workout at 7:00.

If you do not finish at 7:00, begin the 2nd portion at 7:00. The time for your first workout will be 7 minutes plus 1 second Rep not completed.

COMP2: Metcon (Time)

15-10-5

Burpees to Rings

Overhead Squats 135/95

8.4.19 Sober Sunday

Capstone CrossFit – F.I.T.

Warmup
6 rounds:
10m twisting lunges w/ SB
10 l/w slam balls
10 SL sit-ups
10 squats w/ SB

Core
Tabata (Coaches Choice)

For Time
500m run (2 Laps around the building)
50 wallballs (20/14)
400m run
40 KB swings (53/35)
250m run
30 box jumps (24/20)
200m run
20 burpees
100m run
10 back squat + front squat (45/35)

PARTNER FUN
With a Partner:
27 – 21 – 15 – 9 – 3:
DB clusters
Burpee toes 2 bar
Max meters on rower