(806) 632-0207

W.O.D.

8.2.19

Capstone CrossFit – CrossFit

Metcon (Time)

3 Rounds

15 Calorie Row

15 Burpees Over Rower

-rest 5:00-

3 Rounds

10 Calorie Row

10 Burpees Over Rower

8.1.19

Capstone CrossFit – CrossFit

Metcon (Time)

100-80-60-40-20

Double Unders

10-8-6-4-2

Clean and Jerks 135/95

2-2–2-2-2

Rope Climbs

7.31.19

Capstone CrossFit – CrossFit

Metcon (Time)

5 Rounds

200m Run

20 Pushups

200m Run

20 Box Jumps Overs 24/20

7.30.19

Capstone CrossFit – CrossFit

Squat Clean Thruster (3 Rep EMOM 8)

Metcon (Time)

21-15-9

Push Press 75% of your 1 Rep Max

Pull Ups

7.29.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 13

3 Ring Muscle Ups

6 Squat Snatch 155/105

9m Handstand Walk

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 13

6 Ring Dips

6 Squat Snatch 115/85

18m Bear Crawl

7.27.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

1000m Row

50 Ring Dips

1000m Row

50 Deadlifts 185/125

1000m Row

50 Power Cleans 95/65

PERF: Metcon (Time)

1000m Row

50 Dips

1000m Row

50 Deadlifts 135/95

1000m Row

50 Power Cleans 75/55

7.26.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Reps)

In 8:00, 6 Rounds

15 Overhead Squats 95/65

15 Toes to Bar

*If you make that. You get 4 more minutes to get 3 more rounds. If you make that. You get 4 more minutes!! And so on…

PERF: Metcon (AMRAP – Reps)

In 8:00, 6 Rounds

15 Overhead Squats 75/55

15 Leg Raises

*If you make that. You get 4 more minutes to get 3 more rounds. If you make that. You get 4 more minutes!! And so on…

7.25.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

400m Run

15 Handstand Push-Ups

15m Kettlebell Goblet Lunges 53/35

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

400m Run

15 Kettlebell Push Press

15m Kettlebell Goblet Lunges 44/26

7.24.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

21-15-9

Thrusters 95/65

Pull-ups

75-50-25

Double Unders

PERF: Metcon (Time)

21-15-9

Thrusters 75/55

Jumping Pull-Ups

150-100-50

Single Unders