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W.O.D.

1.14.2020

Capstone CrossFit – CrossFit

Comp: Metcon (Time)

5 RDS

9 Shoulder to Overhead (95/65)

9 Bar Facing Burpees

9 Sumo Deadlift High Pull (95/65)

Perf: Metcon (Time)

5 RDS

9 Shoulder to Overhead (75/55)

9 Bar Facing Burpees

9 Sumo Deadlift High Pull (75/55)


1.13.2020

Capstone CrossFit – CrossFit

Lift: 1 Snatch + 1 Overhead Squat

Build to a heavy set

Comp: Metcon (Time)

For Time:

100ft Handstand Walk

22 DB Snatch (35/25)

100ft Handstand Walk

16 DB Snatch (50/35)

100ft Handstand Walk

10 DB Snatch (70/50)

100ft Handstand Walk

Perf: Metcon (Time)

For Time:

5 Wall Walks

22 DB Snatch (25/15)

5 Wall Walks

16 DB Snatch (35/25)

5 Wall Walks

10 DB Snatch (50/35)

5 Wall Walks


Saturday Partner WOD

Capstone CrossFit – CrossFit

Comp: Metcon (Time)

With A Partner:

400 Double Unders

200 Power Snatch (75/55)

100 Abmat Sit Ups

50 Calorie Row

25 Muscle Ups

Perf: Metcon (Time)

With A Partner:

600 Single Unders

200 Power Snatch (45/35)

100 Abmat Sit Ups

50 Calorie Row

25 Ring Rows + Dips


1/10/2020

Capstone CrossFit – CrossFit

Lift: Bench Press (1×3)

Build to heavy set of 3

Comp: Metcon (Time)

5 RDS

10 DB Snatch (50/35)

10 Knees to Elbow

10m Handstand Walk

Perf: Metcon (Time)

5 RDS

10 DB Snatch (35/20)

10 Knees Raises

5 Wall Walks


1/9/2020

Capstone CrossFit – CrossFit

Comp: Metcon (AMRAP – Reps)

AMRAP 5

10 Burpees

10 Squat Cleans (135/95)

*rest 3 min

AMRAP 5

10 Burpees

5 Squat Cleans (185/125)

*rest 3 min

AMRAP 5

10 Burpees

2 Squat Cleans (225/155)

Perf: Metcon (AMRAP – Reps)

AMRAP 5

10 Burpees

10 Squat Cleans (95/65)

*rest 3 min

AMRAP 5

10 Burpees

5 Squat Cleans (135/95)

*rest 3 min

AMRAP 5

10 Burpees

2 Squat Cleans (155/105)


1/8/2020

Capstone CrossFit – CrossFit

Lift: 1 Push Press + 2 Jerks

3 sets:

1 Push Press + 2 Jerks

*Build to heavy set

Comp: Metcon (Time)

For Time:

25 Wall Ball (20/14)

25 Handstand Push-Up

1 mile run

25 Handstand Push-Up

25 Wall Ball (20/14)

Perf: Metcon (Time)

For Time:

25 Wall Ball (14/8)

25 Box Handstand Push-Up

1 mile run

25 Box Handstand Push-Up

25 Wall Ball (14/8)


1/7/2020

Capstone CrossFit – CrossFit

Comp: Metcon (AMRAP – Rounds)

AMRAP 20

45 Double Unders

30 KB Swings (53/35)

15 Deadlifts (185/125)

Perf: Metcon (AMRAP – Rounds)

AMRAP 20

90 Single Unders

30 KB Swings (44/26)

15 Deadlifts (135/95)


1/6/2020

Capstone CrossFit – CrossFit

Lift: 1 Squat Clean + 2 Front Squat

15 minutes to build to a heavy set

Comp: Metcon (Time)

3 Rounds

30 Thrusters (45/35)

20 Calorie Row

10 Chest to Bar Pull-Ups

Perf: Metcon (Time)

3 Rounds

30 Thrusters (45/35)

20 Calorie Row

10 Strict Pull-Ups with Band


1.3.2020

Capstone CrossFit – CrossFit

comp: Metcon (AMRAP – Reps)

4 Rounds 4:00 on/3:00 off

7 Burpee box jump overs

400m Run

Max bar muscle ups
Score is number of bar muscle ups

perf: Metcon (AMRAP – Reps)

4 Rounds 4:00 on/3:00 off

7 Burpee box jump overs

400m Run

Max toe to bar
Score is number of toe to bar

1.2.2020

Capstone CrossFit – CrossFit

Metcon (Time)

2k Row

Rest 3:00

1500m Row

Rest 2:00

1k Row

Rest 1:00

500m Row