(806) 773-9981

W.O.D.

11.23.19 Partner WOD

Capstone CrossFit – CrossFit

comp: Metcon (Time)

For Time:

200 thrusters (95/65)

150 pull-ups

100 deadlifts (225/155)

50 strict HSPU

Buy-out:

1 mile partner run

perf: Metcon (Time)

For Time:

200 thrusters (65/45)

150 ring rows

100 deadlifts (155/115)

50 strict press (44/26)

Buy-out:

1 mile partner run

11.21.19 Metcon

Capstone CrossFit – CrossFit

comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 cal row

7 KB swings (70/53)

Rest 3 minutes, then repeat AMRAP

perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 cal row

7 KB swings (53/35)

Rest 3 minutes, then repeat AMRAP

11.20.19 EMOM

Capstone CrossFit – CrossFit

comp: Metcon (Weight)

EMOM 30 minutes

Even min: 1 squat snatch

Odd min: 20 double unders

perf: Metcon (Weight)

EMOM 30 minutes

Even min: 1 squat snatch

Odd min: 40 single unders

11.19.19 Skillwork & Metcon

Capstone CrossFit – CrossFit

HSPU 15 minutes

3 sets: shoulder tap

3 sets: freestand march

Max set HSPU

Max set HSPU

comp: Metcon (Time)

3 RFT

250m run

21 toe to bar

15 air squat

9 ring dips

perf: Metcon (Time)

3 RFT

250m run

21 leg raises

15 air squats

9 banded ring dips

11.18.19 SWOD & Metcon

Capstone CrossFit – CrossFit

Back Squat (5, 2, 2, 2, 2, 2)

comp: Metcon (AMRAP – Reps)

AMRAP 10

1, 2, 3, 4, 5, …

Burpees

Squat Clean (155/105)

perf: Metcon (AMRAP – Reps)

AMRAP 10

1, 2, 3, 4, 5,…

Burpees

Squat Clean (105/75)

11.15.19

Capstone CrossFit – CrossFit

comp: Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP 20 – rounds and reps)

1 Round DT (12 Deadlift, 9 Hang power clean, 6 shoulder to OH 155/105)

3 Rounds Cindy (5 pullups, 10 pushups, 15 air squats)

perf: Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP 20 – rounds and reps)

1 Round DT (105/75)

3 Rounds Cindy (sub ring rows for pullups)

11.14.19 SWOD with Metcon

Capstone CrossFit – CrossFit

Front Squat (3-3-3-2-2-1)

comp: Metcon (Time)

3 RFT

10 power snatches (135/95)

50 double-unders

perf: Metcon (Time)

3 RFT

10 power snatches (95/65)

100 single-unders

11.13.19 Metcon

Capstone CrossFit – CrossFit

comp: Metcon (Time)

4 RFT

400 m Run

15 toe to bar

12 kettlebell swing (53/35)

9 OHS (115/85)

perf: Metcon (Time)

4 RFT

400 m run

15 leg raises

12 kettlebell swings (44/26)

9 OHS (75/55)

11.12.19 SWOD with Metcon

Capstone CrossFit – CrossFit

Snatch Balance + OHS

4 sets 1+2

2 sets 1+1

comp: Metcon (Time)

5 Rounds for Time

6 burpee bar muscle ups

9 devils press (50/35)
Use two dumbbells for devils press

perf: Metcon (Time)

5 Rounds

6 burpee pull ups

9 devils press (35/25)
Use two dumbbells for devils press