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W.O.D.

2.8.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (12)
3 Rounds of:
400m Run (500m Row)
20 Butt 2 Ball Squats
10 Wide Grip Push Ups
5 Toes to Rig

F.I.T. TEST (10)
2 Minutes ME of:
Bench Press (95/65)

CORE (5)
Coaches Choice

Buy In: 300m Run

THEN 6 MINUTE AMRAP (7)
6 Box Jumps (low/fast) (20)
6 SA OH KB Step Ups (rotate arms each round)
6 Box Donkeys

Cash Out: 37 Burpees

FOUR x 1 x FOUR (18)
– 4 people per team
– 1 minute per exercise
– 4x through

1 – Wall Walks
2 – Fast Battle Ropes w/ Alt Lunges
3 – KB Goblet Squats (heavy)
4 – Burps

2.8.19

Capstone CrossFit – CrossFit

Metcon (Time)

100 air squats

75 Push ups

50 pull-ups

75 push ups

100 air squats

2.7.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (cap at 15)
5 Rounds of:
10 Diamond Push Ups
10 Wall Facing Squats
10 Chin Ups
10 Barbell Back Extensions
150 Run

CORE (10)
Coaches Choice

Buy In: 51 Double Unders (4x singles)

10 MINUTE AMRAP (11)
5 Box Jumps (24/20) w/ SB (40/30)
5 Slam Balls
5 Lateral Box Overs w/SB
5 High Toss
50m Run w/ SB

Cash out: 51 Double Unders (4x singles)

TOUGH LUCK THURSDAY (15)
– 12 minute running clock
– Any ace or 5 = 20m Bear Crawl
Spades – Wall Balls (20/14)
Diamonds – KB Swings (24/16)
Clubs – Burpees 2 Bar
Hearts – Cross Body Mountain Climbers

2.7.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

1 Rope Climb

3 Deadlifts 275/195

5 Handstand Push-Ups

7 Ring Dips

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

7 Bent over Kettlebell Rows 35/26

3 Deadlifts 225/155

5 Kettle Bell Push Press 35/26

7 Dips

2.6.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

27-21-15-9

Hang cleans(135/95)

Bar facing burpees
2 foot jump and land on burpees

PERF: Metcon (Time)

27-21-15-9

Hang cleans(95/65)

Bar facing burpees
Step over allowed

2.6.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (cap at 15)
3 Rounds of:
1:00 minute Wall Sit
16 Sit Ups
16 Alt Battle Ropes
16 Burps
100m Run

F.I.T. TEST (6)
2 Minutes ME of:
Barbell Thrusters (65/55)

CORE (8)
Coaches Choice

CIRCUIT #1 (9)
– 45 seconds each, 2x through
KB Deadlift (heavy)
Knees 2 Elbows (rings)
Russian KB Swings
Plate Twisting Lunges
KB Side Lunges (heavy)

Then Run 200m

CIRCUIT #2 (9)
– 30 seconds each, 3x through
KB Russian Swings (heavy)
Toes 2 Rings
Plate Split Jumps
KB Thrusters (heavy)

Then Run 200m

2.5.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

400m Run

20 Power Snatches

400m Run

20 Power Cleans

400m Run

20 Sumo Deadlift High Pull

400m Run

20 Shoulder to Overhead

400m Run

20 Back Squat
95/65

PERF: Metcon (Time)

400m Run

20 Power Snatches

400m Run

20 Power Cleans

400m Run

20 Sumo Deadlift High Pull

400m Run

20 Shoulder to Overhead

400m Run

20 Back Squat
75/55

2.5.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (15)
25 Double Unders or 100 Singles
3 Rounds of:
10 TRX Rows
10 Box Push Ups
10 Ab Mat Sit Ups
10 GHD Back Extensions

Then 25 Double Unders or 100 Singles

CORE (10)
Coaches Choice

CIRCUIT #1 (8)
– 30 seconds first round, 20 seconds second round
Barbell Front Squats
Slam Ball Get Ups
Bench Jumps
SB Flutter Kicks
KB Swings

CIRCUIT #2 (8)
– 30 seconds first round, 20 seconds second round
Barbell Push Press
Slam Balls
Bench Donkeys
SB Russian Twists
KB Thrusters

10 MINUTE AMRAP: (11)
5 Pull Ups
20 Wall Balls
5 Knees to Elbows

10 MINUTE AMRAP: (11)
5 Burpees
5 Box Jumps
10 Cals on Rower
10 OH Plate Lunges

2.4.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

75 Wallballs (20/14)

60/45 Calorie Row

45 Toes to Bar

30 Burpee Box Jump Overs (24/20)

15 Ring Muscle-Ups

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

75 Wallballs (14/8)

60/45 Calorie Row

45 Knee Raises

30 Burpee Box Jump Overs (24/20)

30 Pull-Ups

2.4.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (12)
w/ light weight med ball
5 Rounds of:
10 V Ups
10 Feet Off Ball Push Ups
10 Butt to Ball Squats
100m Run

F.I.T. TEST (5)
2 Minutes ME of:
Barbell Thrusters (45/35)

CORE (8)
Coaches Choice

CIRCUIT #1 (10)
– 30 seconds each, 3x through
Wall Walks
Calorie Row
Single Under
Bench Donkeys

Then Run 200m

CIRCUIT #2 (10)
– 30 seconds each, 3x through
Wall Walk to Handstand
Calorie Row
Double Unders
Over Rower Burpees