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W.O.D.

2.14.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (15)
4 Rounds of:
5 Exploding Push Up
10 Sit Ups
15 Squat Jumps
20 Mountain Climbers (1+1=1)
300m Run

F.I.T. TEST (6)
2 Minutes ME of:
Push Ups

CORE (7)
Coaches Choice

CIRCUIT #1 (10)
– 45 seconds each, 2x through
Wall Walks
Barbell Thrusters (65/55)
Box Jumps (low/fast) (20)
SA KB Swings (alt) (heavy)
Single Unders

Then Run 300m

CIRCUIT #2 (8)
– 30 seconds each, 2x through
Wall Donkeys
Barbell Front Rack Lunges
Box Jumps (24/20)
KB Russian Swings (heavy)
Double Unders

Then Run 300m

CIRCUIT #3 (6)
– 60 seconds each, 1x through
Wall Walk to HS
Barbell Squat Step Ups
Box Jumps (high)
KB Swings (full)
Double Unders

2.14.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

1 Mile Run

50 Dumbbell Snatch 50/35

40 Dumbbell Hang Clean and Jerk (20L/20R) 50/35

30 Calorie Row

20m Handstand Walk

100 Double Unders

PERF: Metcon (Time)

1 Mile Run

50 Dumbbell Snatch 35/25

40 Dumbbell Hang Clean and Jerk (20L/20R) 35/25

30 Calorie Row

40m Bear Crawl

200 Single Unders

2.13.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (15)
3 Rounds
20 Lunges w/ Twist
40 Mountain Climbers
20 Ab Mat Sit Ups
20 Back Squats (PVC or light bar)

CORE (10)
Coaches Choice

DOWN THE LINE (20)
– 1 minute each station, 3x through
1 – Burpee Wall Balls (20/14)
2 – Burpee Rope Slams
3 – Slam Balls (40/30)
4 – Overhead Plate Step Ups
5 – KB Goblet Squats (24/16)
6 – Row

FINISHER (10)
– Ascending ladder until time expires
1 Air Squat
1 Push Up
2,2…3,3…

2.13.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 Rounds

10 Handstand Push Ups

10 Back Squats 185/125

PERF: Metcon (Time)

5 Rounds

10 Shoulder to Overhead 135/95

10 Back Squats 135/95

2.12.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (10)
400m Run

Then
5 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats

Then
Run 400m

CORE (10)
Coaches Choice

CIRCUIT #1 (20)
– 1 minute each station, 3x through
Abmat Sit Ups
Box L Sit
Burpee Slam Balls
Toes to Bar
KB Goblet Squats (16/12)
40m Shuttle Run

CIRCUIT #2 (20)
– 1 minute each, 3x through
Box Decline Push Ups
Battle Ropes (your choice)
Med Ball Squat Clean Throw
OH KB Lunges
Farmer Carry (40m) (heavy)

2.12.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Reps)

AMRAP 10

3-6-9-12…

Kettlebell Swing 70/53

Toes To Bar

PERF: Metcon (AMRAP – Reps)

AMRAP 10

3-6-9-12…

Kettlebell Swing 53/35

Leg Raises

2.11.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Clean and Jerk 155/105

Burpee Box Jump Over 24/20

PERF: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Clean and Jerk 115/85

Burpee Box Jump Over 24/20

2.11.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (10)
– Descending ladder from 7 to 1:
7 Push Ups
7 V Ups
7 Squats
7 Toes 2 Bar
100m Run

6,6,6,6…5,5,5,5…

CORE (10)
Coaches Choice

CIRCUIT #1 (7)
– 30 seconds each, 2x through
Wall Sit w/SB OH Hold
Ring Rows
Slam Balls
TRX Pistols (right on R1, left on R2)

Run 200m

CIRCUIT #2 (7)
– 30 seconds each, 2x through
Wall Sit w/SB Wall Taps
Ring Rows
Rainbow Slams
TRX SL Pistols

Run 200m

CLASS CHOICE AMRAP FINISHER (10)
– w/ Time Remaining
7 KB Swings
7 KB High Pulls
7 KB Thrusters

2.10.19 Sober Sunday

Capstone CrossFit – F.I.T.

Warmup (10)
1 min double unders or single unders. Then, 3 rounds:
10 TRX T’s & Y’s
10 jump squats
10 push-ups

2 min DUs/SUs then, 2 rounds
20 mountain climbers
20 HS shoulder touches

1 min DUs/SUs, then:
1 round 30 battle ropes

Workout (18)
15 min AMRAP
10 SB OH Toss (30/20)
10 KB swings (24/16kg)
10 wall balls (20/14)
10 DB SA snatch (med)
10 box overs (high)
*Every 3 min = 10 burpees

2.9.19 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

200 Double Unders

100 Abmat Sit-Ups

90/65 Calorie Row

60 Snatches 75/55

50 Plate Burpees 45/25

60 Snatches 75/55

90/65 Calorie Row

100 Abmat Sit-Ups

200 Double Unders
*Mixed group, row 75 Calories

Partition the reps as desired.

PERF: Metcon (Time)

200 Single Unders

100 Abmat Sit-Ups

90/65 Calorie Row

60 Snatches 65/45

50 Plate Burpees 25/10

60 Snatches 65/45

90/65 Calorie Row

100 Abmat Sit-Ups

200 Single Unders
*Mixed group, row 75 Calories

Partition the reps as desired.