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W.O.D.

12.28.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

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

Toes to Bar

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

Deadlifts 225/155

PERF: Metcon (Time)

2-4-6-8-10-12-14-16-18-20

Leg Raises

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

Deadlifts 185/125

12.27.18

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

50 Air Squats

12 Handstand Push-Ups

12 Hang Power Snatch 95/65

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

50 Air Squats

12 Push Press 75/55

12 Hang Power Snatch 75/55

12.26.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3:00 run or row

Then 4 rounds:
10 ball slams
10 roll back to straddle
10 pushups
10 TRX rows

Core (8)
Coaches Choice

3 rounds (Cap at 20)
200m run
20 wallballs (20/14)
20 KB swings (53/35)

Rest 2:00

3 rounds of:
200m run
20 DB snatches
20 burpees

Partner 100s
With a partner complete:
100 sumo deadlift highpulls
100 plate thrusters
100 wall donkeys

12.26.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

10 Squat Cleans (60%) + 20′ Handstand Walk

8 Squat Cleans (68%) + 40′ Handstand Walk

6 Squat Cleans (75%) + 60′ Handstand Walk

4 Squat Cleans (83%) + 80′ Handstand Walk

2 Squat Cleans (90%) + 100′ Handstand Walk
Use your most recent clean max to calcualte your loads.

PERF: Metcon (Time)

10 Squat Cleans (60%) + 20 Inverted shoulder taps

8 Squat Cleans (68%) + 30 Inverted shoulder taps

6 Squat Cleans (75%) + 40 Inverted shoulder taps

4 Squat Cleans (83%) + 50 Inverted shoulder taps

2 Squat Cleans (90%) + 60 Inverted shoulder taps
Use your most recent clean max to calcualte your loads.

12 Days of Christmas WOD

Capstone CrossFit – CrossFit

Optional Partner WOD

Competitor’s Metcon

COMP: Metcon (Time)

1 Muscle Up

2 Squat Snatch 135/95

3 Push Press 135/95

4 Box Jumps 30/24

5 Hang Power Cleans 135/95

6 Handstand Push-Ups

7 Front Squats 135/95

8 Sit-Ups

9 KB Swings 53/35

10 Walking Lunges (R+L=1)

11 Wall Balls 20/14

12 Calorie Row
Perform the movements like the song:

1, 2-1, 3-2-1…etc…

Performance Metcon

PERF: Metcon (Time)

1 Burpee Pull-Up

2 Squat Snatch 95/65

3 Push Press 95/65

4 Box Jumps 24/20

5 Hang Power Cleans 95/65

6 Strict KB Press

7 Front Squats 95/65

8 Sit-Ups

9 KB Swings 44/26

10 Walking Lunges (R+L=1)

11 Wall Balls 14/8

12 Calorie Row
Perform the movements like the song:

1, 2-1, 3-2-1…etc…

12.22.18 Partner WOD

Capstone CrossFit – CrossFit

COMP: Partner McGhee (AMRAP – Rounds and Reps)

AMRAP 30

5 Deadlifts 275/195

13 Push-Ups

9 Box Jumps 24/20

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

5 Deadlifts 205/145

13 Push-Ups

9 Box Jumps 24/20

12.21.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
300m run
25 plate push press
200m run
25 box dips
100m run

Core (8)
Tabata Style (Coaches Choice)

Workouts
Chipper (30)
100 OH lunges (R+L = 2)
80 ab mat situps
60 box jumps/step ups
40 TRX rows
20 burpees
40 push ups
60 deadlifts
80 wallballs
100 mountain climbers (R+L = 2)
*50 singles/100m run after each movement

Finisher (With Remaining Time)
Coaches Choice

12.21.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 Rounds:

5 Ring Muscle-ups

7 Dumbbell Hang Clean and Jerk, Each Side (50/35)

9 Dumbbell Overhead Squats, Each Side (50/35)

PERF: Metcon (Time)

5 Rounds:

10 Ring Dips

7 Dumbbell Hang Clean and Jerk, Each Side 35/20

9 Dumbbell Overhead Squats, Each Side 35/20

12.20.18

Capstone CrossFit – CrossFit

Snatch (Find a 1 rep max in 15 minutes.)

Metcon (2 Rounds for time)

2 Rounds

1 mile run

Rest 3 Minutes between runs