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W.O.D.

1.1.2020

Capstone CrossFit – CrossFit

comp: Metcon (Time)

20 Wall balls (20/14)

20 Box jumps (24/20)

20 KB swings (53/35)

20 Thrusters

20 Pull-ups

20 Situps

20 DB snatch (50/35)

20 Shoulder to overhead (75/55)

20 Burpees

20 Front rack lunges (75/55)

20 Toe to bar

20 Push ups

20 Deadlifts (75/55)

20 Front squats (75/55)

20 Snatches (75/55)

20 Sumo deadlift high pull (75/55)

20 Feet handstand walk

20 Unbroken doubleunders

20 Calorie row

20 HSPU

perf: Metcon (Time)

20 Wall balls (14/8)

20 Box jumps (24/20)

20 KB swings (44/26)

20 Thrusters

20 Pull-ups

20 Situps

20 DB snatch (35/25)

20 Shoulder to overhead (45/35)

20 Burpees

20 Front rack lunges (45/35)

20 Leg raises

20 Push ups

20 Deadlifts (45/35)

20 Front squats (45/35)

20 Snatches (45/35)

20 Sumo deadlift high pull (45/35)

20 Inverted shoulder taps

20 Unbroken jump rope

20 Calorie row

20 Strict KB/DB press

12.31.2019

Capstone CrossFit – CrossFit

Deadlift (5-4-3-2-1)

Build to a heavy single

comp: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

12 Deadlifts (185/125)

24 Box jumps

12 Toe to bar

24 Burpees

perf: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

12 Deadlifts (125/85)

24 Box jumps

12 Leg raises

24 Burpees

12.30.2019

Capstone CrossFit – CrossFit

comp: Metcon (Time)

5 Rounds for Time

6 Muscle ups

9 Clean and Jerks (135/95)

perf: Metcon (Time)

5 Rounds for Time

6 Ring transitions

9 Clean and Jerks (95/65))

12.28.19

Capstone CrossFit – CrossFit

comp: Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 20:

50 Deadlifts (225/155)

50 situps

100 jumping lunges

50 situps

100 jumping lunges

50 situps

*Partners split reps evenly

perf: Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 20:

50 Deadlifts (155/115)

50 situps

100 jumping lunges

50 situps

100 jumping lunges

50 situps

*Partners split reps evenly

12/27/2019

Capstone CrossFit – CrossFit

Lift: Weighted Dips (3,3,2,2,1)

build to a comfortable heavy on rings or straight bar

Comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

100m Run

1,2,3,4,5,6….Burpee Box Jump Over

*BBJO goes up 1 after each run

12/26/2019

Capstone CrossFit – CrossFit

Comp: Metcon (AMRAP – Rounds)

AMRAP 3

25 Double Unders

12 Hang Power Snatch (95/65)

*rest 3 min*

AMRAP 3

25 Double Unders

8 Power Snatch (95/65)

*rest 3 min*

AMRAP 3

25 Double Unders

4 Squat Snatch (95/65)

Perf: Metcon (AMRAP – Rounds)

AMRAP 3

50 Jump Rope

12 Hang Power Snatch (75/55)

*rest 3 min*

AMRAP 3

50 Jump Rope

8 Power Snatch (75/55)

*rest 3 min*

AMRAP 3

50 Jump Rope

4 Squat Snatch (75/55)

12 Days of Christmas

Capstone CrossFit – CrossFit

Comp: Metcon (Time)

For Time

1 Clean (225/155)

2 Muscle Ups

3 Lateral Burpees

4 Jumping Lunges

5 Abmat Sit-ups

6 Push-ups

7 Wall Ball (20/14)

8 DB Snatch (50/35)

9 Toes to Bar

10 Calorie Row

11 Devils Press (50/35)

12 Deadlifts (225/155)

12/23/2019

Capstone CrossFit – CrossFit

Lift: Back Squat

4×3 @ 80%

Comp: Metcon (AMRAP – Rounds)

AMRAP 15

10 Dumbell Power Cleans (50s/35s)

100ft DB Farmers Carry

10 DB Push Press

Perf: Metcon (AMRAP – Rounds)

AMRAP 15

10 Dumbell Power Cleans (35s/20s)

100ft DB Farmers Carry

10 DB Push Press

12/20/2019

Capstone CrossFit – CrossFit

Lift: Front Squat (3×5)

75% of 1 rep max

Comp: Metcon (Time)

For Time

27-21-15-9

Pull-Ups

Overhead Squats (115/85)

Toes to Bar

Wall Balls (20/14)

Perf: Metcon (Time)

For Time

27-21-15-9

Jumping Pull-Ups

Overhead Squats (75/55)

Knee Raises

Wall Balls (14/8)