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W.O.D.

12.6.18

Capstone CrossFit – CrossFit

Snatch (EMOM 12)

Build to the heaviest weight you will use for the WOD

PERF1: Metcon (AMRAP – Reps)

AMRep 2

Snatches 75/55

COMP1: Metcon (AMRAP – Reps)

AMRep 2

Snatches 95/65

PERF3: Metcon (AMRAP – Reps)

AMRep 2

Snatches 115/85

COMP2: Metcon (AMRAP – Reps)

AMRep 2

Snatches 135/95

COMP3: Metcon (AMRAP – Reps)

AMRep 2

Snatches 155/105

COMP4: Metcon (AMRAP – Reps)

AMRep 2

Snatches 185/125

12.5.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
Row 3 minutes, then 3x
10 lunges (R+L = 1)
10 TRX rows
10 KB deadlifts

Jump rope 2 min, then 3x
10 KB swings
10 tricep dips
10 T&Y TRX

300m run

Core (6)
Coaches Choice

F.I.T. Test (2)
2 min ME of:
Knees to elbows

Workouts
Tabata
8 rounds each
air squats
ab mat sit ups
push ups

Deck of Cards (15)
Spades = Burpees
Hearts = Slam Balls
Diamonds = Slam Ball Thrusters
Clubs = Wall Donkeys
Ace = 100m sprint

12.5.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

3 Rounds

20 Alternating Pistols

20 Toes to bar

20 Shoulder to Overhead 95/65

PERF: Metcon (Time)

3 Rounds

20 Box Step Ups 35/26

20 Leg Raises

20 Shoulder to Overhead 75/55

12.4.18

Capstone CrossFit – CrossFit

Bench Press (6 Sets of 5 Reps. Build each round to a 5 rep max)

COMP: Metcon (AMRAP – Rounds and Reps)

Death By:

7 Double Unders
Each minute, increase by 7 Double Unders until the number cannot be completed in the minute.

Each minute is a round and each 7 Double unders is a rep.

PERF: Metcon (AMRAP – Rounds and Reps)

Death By:

7 Lateral Barbell Jumps
Each minute, increase by 7 Jumps until the number cannot be completed in the minute.

Each minute is a round and each 7 Double unders is a rep.

12.3.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

1200m Run

63 Kettlebell Swings 53/35

36 Pull-Ups

800m Run

42 Kettlebell Swings 53/35

24 Pull-Ups

400m Run

21 Kettlebell Swings 53/35

12 Pull-Ups

PERF: Metcon (Time)

1200m Run

63 Kettlebell Swings 44/26

60 Jumping Pull-Ups

800m Run

42 Kettlebell Swings 44/26

40 Jumping Pull-Ups

400m Run

21 Kettlebell Swings 44/26

20 Jumping Pull-Ups

12.3.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
12 cal row
10m spiderman lunges
10 good mornings
10m inch worms
10 squats (3 sec pause at bottom)
12 row

Core (5)
Coaches Choice

FIT Gone Bad
3x through, 1 min at each station
Max cal row
Box jumps (24/20)
Ball slams
slamball lunges
DB or KB double thrusters
*1 min rest b/t rounds

FIT Test Bonanza
2 min each:
wall mountain climbers
box donkeys
TRX knee tucks
sandbag bear crawl

12.2.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
10 min EMOM
5 burpees
5 mountain climbers (R+L = 1)
5 air squats
*Hold bottom of squat for remainder of minute

Core (5)
Coaches Choice

Ladder #1 (Cap at 13)
10 – 8 – 6 – 4 – 2 of:
Dumbell Thrusters (45/25)
Burpee Box Jumps (24/20)
KB Clean & Press (24/16) (R+L = 1)
Run 100m between rounds

Ladder #2 (10)
9 min Ascending Ladder
3 Plate G2OH (45/35)
3 Ball Slams (40/30)
3 KB Swings (24/16kg)
6, 6, 6… 9, 9, 9…

Finisher (8)
8 min AMRAP
5 pull ups
10 push ups
15 squats
20 ab mat sit ups

12.1.18 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 23

15 Calorie Row

10 Deadlifts 155/105

5 Shoulder to Overhead 155/105
Partners alternate movements

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 23

15 Calorie Row

10 Deadlifts 115/85

5 Shoulder to Overhead 115/85
Partners alternate movements

11.30.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
3 min each:
Jump rope
Row
Then..
50 Bear complex 45/35
**5 burpees each time the bar is set down

Core (6)
Coaches Choice (Tabata Style – 2x)

PARTNER RELAY (20)
50 – 40 – 30 – 20 – 10
P1 completes 50 reps of exercise #1
P2 completes 50 reps of exercise #2
Both partners switch by bear crawling 50m
Then switch, 40, bear crawl 40, 30…20…10
Wall Ball (20/14)
Ab Mat Sit-Ups

PARTNER GONE BAD (10)
P1 – 1 min ME of work
P2 – holds for 1 min
Then, switch, then rotate exercise/hold
Toes to Bar / hollow hold
barbell thrusters (45/35) / barbell OH hold
TRX knee tucks / TRX plank hold
KB swings / KB goblet hold

11.30.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

27 Overhead Squat 95/65

100 Double Unders

21 Overhead Squat 95/65

75 Double Unders

15 Overhead Squat 95/65

50 Double Unders

9 Overhead Squat 95/65

25 Double Unders

PERF: Metcon (Time)

27 Overhead Squat 75/55

100 Single Unders

21 Overhead Squat 75/55

75 Single Unders

15 Overhead Squat 75/55

50 Single Unders

9 Overhead Squat 75/55

25 Single Unders