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W.O.D.

1.5.19 Partner WOD

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

3-6-9-etc…

Wall Balls 20/14

Deadlifts 105/70

*10 Shoulder to Overhead after each round.
Each round, reps increase by 3. Partners split reps as desired

A round is completed after the S2O are completed.

1.4.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 16)
3 Rounds:
300m row
30 double unders (:45 sec singles)
30 grasshoppers (R+L = 2)
30 battle ropes (both at same)
30 TRX pike to plank

Core (9)
Coaches Choice

Workouts w/ Partner (20)
Complete 2 rounds (1 per)
P1 – Run 200m
P2 – Chip away at:
30 wall balls (20/14)
30 lateral box overs (24/20)
30 straight leg sit-ups w/ SB press (40/30)
30 box jumps low/fast (20)
30 knees to elbows (no rings)
-Switch every 200m
-Track your own reps (not sharing)

Descending Ladder (16)
11 to 7 of:
KB Thrusters
10m Goblet hold duck walk (w/ same KB)
Foot off box lunges w/ KB
10m Goblet hold lunges w/ KB

1.4.19

Capstone CrossFit – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

1.3.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds
10 lunge w/ twist
10 inch worms
10 TRX rows
10 air squats
10 push ups
10 knees to elbows

Core (6)
Class Choice

EMOM
Cindy
5 pull ups
10 push ups
15 air squats
**keep up with clock as long as possible

1.3.19

Capstone CrossFit – CrossFit

2 Power Snatch+Hang Squat Snatch (1 Complex every 2 minutes for 14 minutes)

Every 2 Minutes:

2 Power Snatch+1 Hang Squat Snatch
You can drop the bar between Power Snatches. You can gradually increase weight.

COMP: Metcon (AMRAP – Reps)

AMRep 10

100 Double Unders

25 Snatches 95/65

100 Double Unders

25 Snatches 135/95

100 Double Unders

25 Snatches 165/115

100 Double Unders

25 Snatches 185/125

PERF: Metcon (AMRAP – Reps)

AMRep 10

100 Single Unders

25 Snatches 65/45

100 Single Unders

25 Snatches 95/65

100 Single Unders

25 Snatches 115/85

100 Single Unders

25 Snatches 135/95

1.2.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
10 – 15 – 20 – 25
cal row
slam ball squats
slam ball lunges
slam balls

Core (8)
Class Choice

F.I.T. Test
No F.I.T. Test

Workout
14 – 12 – 10 – 8
front squats (75/55)
burpees over bar
9 pull ups after each set
Staight into…

8 – 10 – 12 – 14 of:
landmine deadlifts
box jumps (24/20)
DB or KB thrusters
200m run after each round

Finisher
Tabata of:
Mountain Climbers
Squat Jumps

1.2.19

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds)

Every Minute on the Minute for 21 Minutes:

12 Calorie Row

12 Burpees

12 Wall Balls 20/14
Rotate through each movement every minute. The score is the total number of rounds where all reps are completed.

RX+ Increase to 15 reps.

1.1.19

Capstone CrossFit – CrossFit

HAPPY NEW YEAR!!

COMP: Metcon (AMRAP – Rounds and Reps)

Partner “Nate”

AMRAP 20

2 Ring Muscle Ups

4 Handstand Push-Ups

8 Kettlebell Swings 70/53

PERF: Metcon (AMRAP – Rounds and Reps)

Partner Performance “Nate”

AMRAP 20

4 Pull-Ups & 4 Ring Dips

4 KB Push Press 44/26 (Each Arm)

8 Kettlebell Swings 53/35

12.31.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
Ascending Ladder, starting at 7
Cals on Rower
TRX Rows
GHD Sit-Ups w/ SB Press
:30 sec Handstand Hold
Run 250m after each round

Core (10)
Coaches Choice

Ladder #1
Descending Ladder
From 10 to 5:
Barbell deadlifts (95/65)
Box jump or step up w/ barbell
Barbell thrusters
Front rack lunges (R+L = 2)

Ladder #2
Ascending Ladder
From 5 to 10 (per arm) of:
SA KB Curls
SA OH Carry (10m)
SA KB Clean & Press
SA OH Carry (10m)
SA KB Snatch
SA OH Carry (10m)

Finisher
Coaches Choice

12.31.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

3 Rounds:

10 Power Cleans

10 Front Squats

10 Push Jerks

Round 1: 225/155

Round 2: 205/145

Round 3: 185/135

PERF: Metcon (Time)

3 Rounds:

10 Power Cleans

10 Front Squats

10 Push Jerks

Round 1: 185/125

Round 2: 155/115

Round 3: 135/95