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W.O.D.

4.8.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (12)
4 Rounds:
20 box step ups (R+L=1)
20 Mountain Climbers
20 Russian Kettlebell Swings

CORE
Class Choice

EMOM 15
Plate Ground to Overhead
Plate Overhead Lunges
Plate Thrusters
Burpees on to Plate
Plate Russian Twists

8 MIN. RUNNING CLOCK
25-15-5
Barbell Thrusters
Ring Rows/Pull-Ups
Pushups

8 MIN. RUNNING CLOCK
25-15-5
Kettlebell Clean and Press
Burpee Box Jumps

4.7.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (10)

AMRAP 10
Run 200m
5 pull ups
10 push ups
15 squats

F.I.T. TEST (3)
2 Min Max Effort of class choice

CORE (10)
Class Choice

EMOM 16
Box jumps (24/20)
Burpees
Kettlebell clean and press
Burpees
Plate Ground to Overhead (45/35)
Burpees
Cross Body Mountain Climbers
Burpees

TEAM TOTAL:
Divide Class Evenly
1 min each

P1: AMRAP of Kettlebell Landmines
P2: Calories on Rower
P3: Barbell Back Squat
P4: Alternating Single Arm Kettlebell swings
P5: 100m Sprint

4.6.19 Partner WOD

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

36 Double Unders

18 Front squat 75/55

9 Toes to bar
X2 Single Unders

Partition reps as desired

4.5.19

Capstone CrossFit – CrossFit

Metcon (Time)

10-20-30-40

Wall Balls

*400m Run after each set of Wall Balls.

4.5.17 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (10)

AMRAP 10
Run 200m
5 pull ups
10 push ups
15 squats

F.I.T. TEST (3)
2 Min Max Effort of class choice

CORE (10)
Class Choice

EMOM 16
Box jumps (24/20)
Burpees
Kettlebell clean and press
Burpees
Plate Ground to Overhead (45/35)
Burpees
Cross Body Mountain Climbers
Burpees

TEAM TOTAL:
Divide Class Evenly
1 min each

P1: AMRAP of Kettlebell Landmines
P2: Calories on Rower
P3: Barbell Back Squat
P4: Alternating Single Arm Kettlebell swings
P5: 100m Sprint

4.4.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

1-2-3-4-ETC…

Bench Press @ Body Weight

Ring Muscle Ups

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

1-2-3-4-ETC…

Bench Press @ 70% Body Weight

x2 Ring Dips

4.3.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (cap at 15)

3 Rounds of:
400m Run
8 Barbell Push Press
8 Barbell Floor Wipers
8 Barbell Floor Press
8 Barbell Thrusters

CORE (10)
w/ Deck of Cards (Pick 3 cards. No duplicate suits)
10 minute running clock
Clubs = V Ups
Hearts = Abmat Sit Ups
Spades = In & Outs
Diamonds = Heal Scrapers
Joker = 1 Minute Plank
**Number on the card=Number of reps
**Ace=1, Face Card=10

KB CIRCUIT (7)
– 30 seconds, 3x through
53/44/35

Alt Clean & Press
Alt SA/SL Deadlifts
Alt Swings
Alt Snatch

PLATE CIRCUIT (7)
– 30 seconds each, 3x through
(45/35/25)

Sumo Squats
Hang High Pulls
Ground 2 Overhead
Thrusters

MAX EFFORT (15)
– Round 1 = 30 seconds
– Round 2 = 1 minute
– Round 3 = 2 minutes

Calorie Row
Box Jump
Pull Up

4.3.19

Capstone CrossFit – CrossFit

Hang Power Clean (in 5:00 find a 1 Rep Max)

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

21/15 Calorie Row

7 Clean and Jerks 185/125

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

21/15 Calorie Row

7 Clean and Jerks 135/95

4.2.19

Capstone CrossFit – CrossFit

COMP1: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 Deadlifts 225/155

10 Lateral Burpees Over Bar (No stepping over the bar)

PERF1: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 Deadlifts 185/125

10 Lateral Burpees Over Bar (Stepping allowed)

Rest

3 Minutes

COMP2: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 Squat Snatch 135/95

10 Bar Facing Burpees (No stepping over the bar)

PERF2: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 Squat Snatch 95/65

10 Bar Facing Burpees (Stepping allowed)

4.1.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP
Descending Ladder from 10 to 5 of:
Push Ups
10m Inch Worms
Squats
10m Bear Crawl

F.I.T. TEST
For Time:
Row 500m

CORE (5)
Coaches Choice

Workout #1
– 8 minute running clock
6 Box Jumps (Short Box)
4 SL Box Squats (R)
6 Box Jumps (24)
4 SL Box Squats (L)
Run 200m

Workout #2 (10)
– 8 minute running clock
6 Plate Squats (45/35/25)
4 Plate Strict Press
6 Plate Thrusters
4 Plate Burpees

Run 100m

EXTRA CREDIT
– Complete as many rounds as possible, in time remaining in class of:

1 Barbell Back Squat (45/35)
1 Barbell Push Press
1 Barbell Front Squat
1 Barbell OH Lunge (R+L=1)