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W.O.D.

4.15.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

For time:

3 Rounds

12 Dumbbell Hang Clean & Jerks 50/35

8 Burpee Box Jump Overs 24/20

Run 800m

3 Rounds

8 Ring Muscle Ups

8 Box Jump Overs 24/20

PERF: Metcon (Time)

For time:

3 Rounds

12 Dumbbell Hang Clean & Jerks 35/25

8 Burpee Box Jump Overs 24/20

Run 800m

3 Rounds

12 Ring Dips

8 Box Jump Overs 24/20

4.15.19 F.I.T.

Capstone CrossFit – F.I.T.

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

F.I.T. TEST (5)
Row 500m For Time

CORE (5)
Coaches Choice

Row 400m For Time

Card Draw (Ace & Jokers are Coaches Choice)
– 8 minute running clock
Box Jumps (low/fast) (20)
Single Leg Box Squats (R)
Box Jumps (24)
Single Leg Box Squats (L)

Row 300m For Time

ROLL OF THE DICE #2 (10)
– 8 minute running clock
Plate Squats (45/35/25)
Plate Strict Press
Plate Thrusters
Plate Burps

Row 250m For Time

FINISHER (?)
– 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)

4.14.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (12)
– 10 minute running clock
3 Rounds of:
250 Row or 250 Singles
10 Wall Balls (light)
10 Pull Ups

CORE (8)
Coaches Choice

WORKOUT #1 (15)
30– 25 – 20 – 15 – 10 – 5
KB Swings (53/35)
Push Ups
Squats
In & Outs

WORKOUT #2 (12)
– AMRAP 12
100m Row or 100 Singles
6 Burpees
12 Ab Mat Sit Ups

WORKOUT #3 (10)
– Tabata (pick 2)
Box Jumps
Slam Balls
Jumping Jacks
TRX Mountain Climbers

4.12.17 F.I.T.

Capstone CrossFit – F.I.T.

WARM UP
40 – 30 – 20 – 10
Mountain climbers(R+L=1)
Air squats
Russian kettle bell swings

CORE
4min Fit Test
Ab mat sit ups with partner wall ball pass

AMRAP
1min box jumps(24 – 20)
1min pull-ups/TRX rows
1min Burpees to plate(45)
1min row for calories
2min box jumps
2min pull-ups/TRX rows
2 min burpee’s to plate (45)
2min row calories

FIVE ROUNDS–(12 min cap)
P1 – 10 thrusters(45/35)
10 back squats(45/35)

P2– 10 push-ups
Hollow hold

THE 10’s
10 rounds
10 Alt clean and press with kettle bell
10 medicine ball cleans (20/14)

4.12.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

10 Rounds

10 Wall Balls 20/14

10m Handstand Walk

PERF: Metcon (Time)

10 Rounds

10 Wall Balls 14/8

20m Bear Crawl

4.11.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

100 Kettlebell Swings 53/35

80 Overhead Walking Lunges 45/25 plate

60 Power Cleans 95/65

40 Shoulder to Overhead 95/65

20 Bar Muscle Ups

PERF: Metcon (Time)

100 Kettlebell Swings 44/26

80 Overhead Walking Lunges 25/10 plate

60 Power Cleans 75/55

40 Shoulder to Overhead 75/55

20 Jumping Chest to Bar Pull-Ups

4.10.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP(cap 15)
3 rounds of
500m run
5 Ring rows
5 wall facing squats
5 off box push-ups
5 box step ups

FIT TEST (5)
Two minutes max effort of
Wall balls(20/14)

PARTNER FUN(20)
Row 1000 m (divide as needed)
Nonworking partner is either holding plank or Hollow hold

Then:
60 Single Arm KB clean and press (53/35)
60 over KB burpees
60 KB thrusters(53/35)

Then:
Row 1000 m
Bar hang while you wait

MORE PARTNER FUN (15)
-10 minutes, rotate every minute
P1 – row for cals
P2– Max double under (Divide single unders by 3)

4.10.19

Capstone CrossFit – CrossFit

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Metcon (AMRAP – Rounds)

AMRAP 20

400M Run

500m Row

100 Double Unders
-1/1 Single Unders

If time expires in the middle of a round, complete the round. You’ll receive full credit for the round.

4.9.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

40-30-20-10

Dumbbell Snatch 50/35

Toes to bar

PERF: Metcon (Time)

40-30-20-10

Dumbbell Snatch 35/25

Leg Raises

4.8.19

Capstone CrossFit – CrossFit

Power Clean+Hang Squat Clean+Squat Clean (EMOM 10)

Perform all 3 lifts without dropping the bar.

COMP: Metcon (Time)

21-15-9

Overhead Squats 135/95

Burpee Box Jump Overs 24/20

PERF: Metcon (Time)

21-15-9

Overhead Squats 95/65

Burpee Box Jump Overs 24/20