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W.O.D.

1.2.19

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds)

Every Minute on the Minute for 21 Minutes:

12 Calorie Row

12 Burpees

12 Wall Balls 20/14
Rotate through each movement every minute. The score is the total number of rounds where all reps are completed.

RX+ Increase to 15 reps.

1.1.19

Capstone CrossFit – CrossFit

HAPPY NEW YEAR!!

COMP: Metcon (AMRAP – Rounds and Reps)

Partner “Nate”

AMRAP 20

2 Ring Muscle Ups

4 Handstand Push-Ups

8 Kettlebell Swings 70/53

PERF: Metcon (AMRAP – Rounds and Reps)

Partner Performance “Nate”

AMRAP 20

4 Pull-Ups & 4 Ring Dips

4 KB Push Press 44/26 (Each Arm)

8 Kettlebell Swings 53/35

12.31.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
Ascending Ladder, starting at 7
Cals on Rower
TRX Rows
GHD Sit-Ups w/ SB Press
:30 sec Handstand Hold
Run 250m after each round

Core (10)
Coaches Choice

Ladder #1
Descending Ladder
From 10 to 5:
Barbell deadlifts (95/65)
Box jump or step up w/ barbell
Barbell thrusters
Front rack lunges (R+L = 2)

Ladder #2
Ascending Ladder
From 5 to 10 (per arm) of:
SA KB Curls
SA OH Carry (10m)
SA KB Clean & Press
SA OH Carry (10m)
SA KB Snatch
SA OH Carry (10m)

Finisher
Coaches Choice

12.31.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

3 Rounds:

10 Power Cleans

10 Front Squats

10 Push Jerks

Round 1: 225/155

Round 2: 205/145

Round 3: 185/135

PERF: Metcon (Time)

3 Rounds:

10 Power Cleans

10 Front Squats

10 Push Jerks

Round 1: 185/125

Round 2: 155/115

Round 3: 135/95

12.30.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
5 rounds:
10 cals row
10 roll back to straddle
10 lunges
30 double unders or :30 practice

Core (6)
Coaches Choice

Partner w/ EMOM (Cap at 9)
With a partner complete:
200 Wall Balls

*EMOM 1 partner = 5 burpees

Partner AFAFP
With a partner complete:
100 ball slams
80 double KB front rack lunges
60 box jumps
40 power cleans (95/65)
20 burpee pull ups (each)
*after each movement run 400m together

12.29.18 Partner WOD

Capstone CrossFit – CrossFit

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

COMP: Metcon (AMRAP – Rounds and Reps)

Partner Jack

10 pound Push press 115/85

10 KB Swings 53/35

10 Box jumps 24/20
Partners alternate movements

12.28.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
Row 2:30

Then 2 Rounds of:
50 Cross Body Mountain Climbers (1+1=1)
25 Squats

Then Row 500m

Then 2 Rounds of:
25 Push Ups
50 Grasshoppers (1+1=1)

Run 500m

Core (5)
Coaches Choice

F.I.T. Test (5)
1 Minute ME of:
Row for Meters

Workouts
PET ROCK ‘KELLY’ (25)
– Complete 3x AFAFP w/Med Ball (20/14)
400m Run
30 Wall Balls
30 Box Jumps

12.28.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Toes to Bar

10-9-8-7-6-5-4-3-2-1

Deadlifts 225/155

PERF: Metcon (Time)

2-4-6-8-10-12-14-16-18-20

Leg Raises

10-9-8-7-6-5-4-3-2-1

Deadlifts 185/125

12.27.18

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

50 Air Squats

12 Handstand Push-Ups

12 Hang Power Snatch 95/65

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

50 Air Squats

12 Push Press 75/55

12 Hang Power Snatch 75/55

12.26.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3:00 run or row

Then 4 rounds:
10 ball slams
10 roll back to straddle
10 pushups
10 TRX rows

Core (8)
Coaches Choice

3 rounds (Cap at 20)
200m run
20 wallballs (20/14)
20 KB swings (53/35)

Rest 2:00

3 rounds of:
200m run
20 DB snatches
20 burpees

Partner 100s
With a partner complete:
100 sumo deadlift highpulls
100 plate thrusters
100 wall donkeys