(806) 632-0207

W.O.D.

12.16.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
Ascending Ladder By 2
2, 4, 6, 8, 10
Push Ups
Crossbody Mtn Climbers (R+L = 1)
Hanging Leg Raises

Then

Descending Ladder by 2
10, 8, 6, 4, 2
Burps
V-Ups
Slam Balls

Core (5)
Coaches Choice

Circuit #1 – Plates (8)
30 sec each, 3x
Plate G2OH
Bear Hug Squats
Russian Twists
Burpees

— Run 200m —

Circuit #2 – Barbells (8)
30 sec each, 3x
Thrusters
Deadlifts
Front Rack Lunges
Push Press

— Run 200m —

Complete with a Partner:
60 partner wallballs
60 box jumps
60 cal row (switch every 10 cals)
60 ab mat sit up w/ WB toss

— Run 200m—

12.15.18 Partner WOD

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (5 Rounds for reps)

Partner Chief

5 Rounds:

AMRAP 4

3 Power Cleans 135/95

6 Push-Ups

9 Air Squats
-2 minutes rest after each cycle.

-Partners Alternate Movements.

Performance Metcon

PERF: Metcon (5 Rounds for reps)

Partner Chief

5 Rounds:

AMRAP 4

3 Power Cleans 115/85

6 Push-Ups

9 Air Squats
-2 minutes rest after each cycle.

-Partners Alternate Movements.

12.15.18 Partner WOD

Capstone CrossFit – F.I.T.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

COMP: Metcon (AMRAP – Rounds and Reps)

Partner Holleyman

AMRAP 25

5 Wall Balls 20/14

3 Handstand Push-Ups

1 Clean 225/155
Partners Alternate Rounds

PERF: Metcon (AMRAP – Rounds and Reps)

Partner Holleyman

AMRAP 25

5 Wall Balls 14/8

3 Inverted Box Push-Ups

1 Clean 185/125
Partners Alternate Rounds

12.14.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

For Time:

100 Double Unders,

30 Dumbbell Snatches (70/50)

100 Double Unders

30/21 Calorie Row

100 Double Unders

30 Toes to Bar

100 Double Unders

30/21 Calorie Row

100 Double Unders

30 Dumbbell Snatches (70/50)

PERF: Metcon (Time)

For Time:

100 Single Unders,

30 Dumbbell Snatches (50/35)

100 Single Unders

30/21 Calorie Row

100 Single Unders

30 Alternating Toes to Bar

100 Single Unders

30/21 Calorie Row

100 Single Unders

30 Dumbbell Snatches (50/35)

12.13.18

Capstone CrossFit – CrossFit

Weightlifting

21 Minutes to establish a 1 Rep Max in each of the 3 lifts. You can choose between the split or push jerk.

Shoulder Press (1 Rep Max)

Push Press (1 Rep Mas)

Push Jerk (1 Rep Max)

Split Jerk (1 Rep Max)

COMP: Metcon (Time)

For Time

45 Handstand Push-Ups

90′ Handstand Walk

PERF: Metcon (Time)

For Time

45 Kettlebell Push Press 44/26

3 Inverted Box Walks Each Way

12.12.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup

5 rounds

100m run
10 3 sec pause squats
10 push ups
10 lunges
10 russian swings
Core (6)

6 min AMRAP:

P1: 100m farmers carry
P2: Plank
F.I.T. Test

No F.I.T. Test
Workouts

AFAFP #1

1000m run

50 DB snatches (50/35)
50 landmine deadlifts
AFAFP #2

600m run

30 thrusters (75/55)
30 sandbag box step-ups
AFAFP #3

200m run

10 burpee + pull up + toes 2 bar
10 wall walks
AFAFP #4

200m sandbag run
20 box jumps
20 power cleans
20 cal row
20 DB push press (10 per arm)

12.12.18

Capstone CrossFit – CrossFit

Metcon (Time)

50-40-30-20-10

Medball Cleans 20/14

Box Jumps 24/20

12.11.18

Capstone CrossFit – CrossFit

Rest 3 Minutes between AMRAPs.

Clean and Jerk (15 Minutes to establish a 1 Rep Max)

COMP1: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Clean & Jerks 185/125

10 Bar Facing Burpees

COMP2: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Clean & Jerks 95/65

10 Bar Facing Burpees

PERF1: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Clean & Jerks 135/95

10 Bar Facing Burpees

PERF2: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Clean & Jerks 75/55

10 Bar Facing Burpees

12.10.18

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Squat Snatch

Performance Metcon

PERF: Metcon (Time)

18-14-10

Ring Dips

9-7-5

Snatch 95/65

12.10.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (13)
Row 3 minutes
Run 3 minutes
Jump 3 minutes

Core (7)
Class Choice

F.I.T. Test (5)
1 minute max effort
Sumo Deadlift Highpulls

F.I.T Gone Bad (20)
1 minute each, 4x through – Running clock
wall donkeys
TRX knee tuck push-ups
knees 2 elbow
sled pulls (135/90/75/50)

Finisher (5)
Coaches Choice