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W.O.D.

11.29.18

Capstone CrossFit – CrossFit

Romanian Deadlift (2-2-2-2-2 @ 65% of your 1 Rep Max)

5 second decent on each rep.

COMP: Metcon (Time)

21-15-9

Handstand Push-Ups

Box Jump Overs 24/20

PERF: Metcon (Time)

21-15-9

Inverted Box Push-Ups

Box Jump Overs 24/20

11.28.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

Power Cleans

10 @ 135/95

8 @ 155/105

6 @ 185/125

4 @ 205/145

2 @ 225/155

Begin the workout and each round with 5 Bar Muscle Ups

PERF: Metcon (Time)

Power Cleans

10 @ 95/65

8 @ 115/85

6 @ 135/95

4 @ 155/105

2 @ 185/125

Begin the workout and each round with 10 Toes to Bar

11.28.18 F.I.T.

Capstone CrossFit – F.I.T.

Workouts
CIRCUIT #1 (7)
45 sec each, 2x through
SL off box lunge w/ KB (med)
SL off ground battle ropes (both at same time)
SL KB deadlift (heavy)
TRX pistol squats

– – – FIT test #2 (3) – – –
2 min ME burpees

CIRCUIT #2 (6)
30 sec each, 2x through
SL wall donkey (leg on ground is leg jumping to wall)
SA battle ropes (both grips, one hand)
SA KB thrusters (heavy)
TRX SL burpees (both handles, one foot)

CIRCUIT #3 (4)
45 sec each, 1x through
wall walks
battle ropes (your choice)
KB goblet squats (heavy)
TRX supermans

– – – FIT test #3 (3) – – –
2 min ME squat jumps

11.27.18

Capstone CrossFit – CrossFit

Clean (EMOM 15: All reps at 80% of 1RM Max)

Every 30 Seconds for 8 Minutes, 1 clean. All reps at 80% of 1 rep max.

Metcon (AMRAP – Rounds and Reps)

Death by

10m Run
Add 10m each minute until you can’t complete the distance in the minute.

Each minute completed is a round. Each 10m is a rep completed in the round.

11.26.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
500m row
400m Run

Then 3 rounds of:
10 Box Step Ups
10 TRX rows
10 Goblet Squats
10 Russian Swings

Core
Class Choice

2 rounds:
200m run
20 landmine deadlifts (heavy)

then 2 rounds:
200m run
20 SA thrusters

then 2 rounds:
200m run
20 OH plate lunges (45/25)

AMRAP (12)
10 min AMRAP:
Rower vs. Bike

10 sumo dL hp
5 burpee box jump overs
10 cal row

Finisher
Tabata Strict Press

11.26.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

30-20-10

KB swings 70/53

Thrusters 95/65

PERF: Metcon (Time)

30-20-10

KB swings 53/35

Thrusters 75/55

11.25.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
300m run then

3 rounds:
10 squats
10 single leg situps
10 single leg KB deadlifts
200m run

2 rounds:
10 squats
10 single leg situps
10 single leg KB deadlifts
100m run

1 round:
10 squats
10 single leg situps
10 single leg KB deadlifts

Core (6)
Class Choice

Chipper:
100 double or single unders
90 KB swings
80 mountain climbers
70 bent over rows (75/55)
60 wallballs (20/14)
50 DB push press
40 front squats (75/55)
30 DB snatches
20 knees to elbows
10 burpee pullups
*Every 2 minutes = 5 pushups

11.24.18

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Performance Metcon

PERF: Dirty Thirty (Time)

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lb)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35 lb)

30 Back Extensions

30 Wall Balls (20/14 lb)

30 Burpees

30 Double-Unders

11.23.18 Turkey Buster WOD

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Reps)

2 Rounds // 2:00 at each station

Tire Flips

Burpee Box Jump Overs 40/30

Clean and Jerks 185/125

Calorie row

Turkish Get Ups 53/35

PERF: Metcon (AMRAP – Reps)

2 Rounds // 2:00 at each station

Tire Flips

Burpee Box Jump Overs 30/24

Clean and Jerks 135/95

Calorie row

Turkish Get Ups 44/26

Happy Thanksgiving!!

Capstone CrossFit – CrossFit

No Class Today! Enjoy your family time!!

Metcon (Time)

10 Rounds

10 Burpees

15 Sit-Ups

20 Air Squats