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W.O.D.

The Don

Capstone CrossFit – CrossFit

Comp: The Don (Time)

For time:

66 Deadlifts, 110#

66 Box jump, 24″

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55#

66 Wall ball shots, 20#

66 Burpees

66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here

11.9.19 Partner WOD

Capstone CrossFit – CrossFit

Weightlifting

Bench Press (3×5, 2×3, 2×2)

Competitor’s Metcon

COMP: Metcon (Time)

With a Partner

80-60-40

DB Snatch (50/35)

Pull-Ups

*Rest 5 min

15 min AMRAP

10 Box Jump Overs

10 Burpees

10 Kness-to-Elbow

Open Workout 20.5

Capstone CrossFit – CrossFit

Competitor’s Metcon

Comp: Metcon (Time)

Open Workout 20.5- 20 min time cap

40 Ring Muscle Ups

80 Calorie Row

120 Wall Balls (20/14)

*Partition however you want

11.7.19 For Time

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

4 Rounds

200m Run

15 Push Jerk (135/95)

200m Run

*Rest 1 min

PERF

Athlete chooses a lighter weight.

11.6.19 Lift and Metcon

Capstone CrossFit – CrossFit

Metcon (Weight)

Clean pull and squat clean

COMP: Metcon (AMRAP – Rounds)

5 rds

Row (300m/250m)

15 KB Swings 53/35

12 Handstand Pushups

9 Chest to Bar Pullups

PERF: Metcon (AMRAP – Rounds)

5 RFT

Row (300m/250m)

15 KB Swings (Challenging Weight)

12 Hand-release Pushups

9 Banded Chin over Bar Pullups

11.5.19 CF Games Open 15.3

Capstone CrossFit – CrossFit

COMP: CF Games Open 15.3 (AMRAP – Rounds and Reps)

7 muscle ups

50 wall-ball shot

200 single unders

PERF: Metcon (AMRAP – Rounds and Reps)

50 wall-ball shots

200 single-unders

11.2.19 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 rounds

10 Snatches 135/95

20 Toes to Bar

30 Kettlebell Swings 53/35

20 Calorie Row

10 Plate Burpees 45/25
Split reps as desired

PERF: Metcon (Time)

5 rounds

10 Snatches 95/65

20 Hanging Leg Raises

30 Kettlebell Swings 44/26

20 Calorie Row

10 Plate Burpees 25/10
Split reps as desired

11.1.19

Capstone CrossFit – CrossFit

20.4

COMP: Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

PERF: Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes