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W.O.D.

1.10.19

Capstone CrossFit – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

1.9.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
10 min ascending ladder:
1 ball slam
1 burpee
1 air squat
2,2,2, 3,3,3…
*plank w/ remaining time

Core (8)
Coaches Choice

F.I.T. Test (3)
2 min ME coaches choice

Workouts
FOR MAX REPS
4 Minutes – ME goblet squats (53/35)
3 Minutes – ME KB swings (53/35)
2 Minutes – pull-ups
1 Minute – burps

ROW TEAM RELAY
10 minutes max cals (30 second intervals)

P1 – 30 sec ME cals on Rower
P2 – hang from bar
P3 – ME push-ups
P4 – rest

AMRAP (6)
6 minute AMRAP:
50 mountain climbers
20 jumping lunges

1.9.19

Capstone CrossFit – CrossFit

With a running clock, start 2nd workout at 5:00.

COMP1: Metcon (Time)

CAP 5:00

15-12-9

Deadlifts 225/155

Handstand Push-Ups
Add 1 second for each rep not completed

COMP2: Metcon (Time)

15-12-9

Thrusters 95/65

Pull Ups
Add 1 second for each rep not completed

PERF1: Metcon (Time)

CAP 5:00

15-12-9

Deadlifts 185/125

KB Strict Press 44/26
Add 1 second for each rep not completed

PERF2: Metcon (Time)

15-12-9

Thrusters 75/55

Ring Rows
Add 1 second for each rep not completed

1.8.19

Capstone CrossFit – CrossFit

2 Push Press+1 Push Jerk (Every 90 Seconds for 7 Sets)

Increase weight as desired

Metcon (AMRAP – Rounds)

EMOM 20

15 KB Swings 53/35

15 Burpees
Alternate reps each minute.

Score is the total number of rounds all 15 reps are completed.

1.8.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
10m bear crawl
10m backwards bear crawl
10 push-ups
10 TRX squat jumps
30 mountain climbers (1 + 1 = 1)

Core
Coaches Choice

Tabata
4 rounds of TABATA
40 sec on, 20 sec off
Wall Balls
Barbell Front Squats (45/35)
Box Jumps
Burpees
KB Swings (53/35)

1.7.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 Rounds:

25/18 Calorie Row

50 Double Unders

3 Rounds of “The Chief” (155/105)
The Chief

3 Power Cleans

6 Push-Ups

9 Air Squats

PERF: Metcon (Time)

5 Rounds:

25/18 Calorie Row

100 Single Unders

3 Rounds of “The Chief” 115/85
The Chief

3 Power Cleans

6 Push-Ups

9 Air Squats

1.7.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (16)
3 rounds of:
– 200m run
– 20 lunges (R+L = 2)
– 12m bear crawl
– 20 KB deadlifts
– 12m duck walk
– 20 grasshoppers (R+L = 2)

Core (8)
Tabata Style – Coaches Choice

F.I.T. Test
2 min ME of:
Slamball over Shoulder

Workouts
Team AMRAP (25)
Teams of 3 or 4
20 min AMRAP of :

P1 = 100m sled push (pacer)
P2 = AMRAP
5 burpees
10 push ups
15 wallballs
P3 = hold plank/wall sit/bar OH
Box jumps/step ups

Tabata (5)
Push press
Knees 2 elbows

1.6.19 Sober Sunday

Capstone CrossFit – F.I.T.

Warmup
10m bear crawl
10m backwards bear crawl
10 push-ups
10 TRX squat jumps
30 mountain climbers (1 + 1 = 1)

Core
Coaches Choice

Partner
P1 30 Plate V-Ups
P2 Squat Jump

— Switch —

P1 30 Plate OH Lunge (1+1 = 2)
P2 Mountain Climbers

— Switch —

P1 30 Plate Toe Touches
P2 Burpees

— Switch —

P1 30 Plate Russian Twists (1+1= 1)
P2 Split Jump

— Switch —

Tabata
4 rounds of TABATA
40 sec on, 20 sec off
Wall Balls
Barbell Front Squats (45/35)
Box Jumps
Burpees
KB Swings (53/35)

1.5.19 Partner WOD

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

3-6-9-etc…

Wall Balls 20/14

Deadlifts 105/70

*10 Shoulder to Overhead after each round.
Each round, reps increase by 3. Partners split reps as desired

A round is completed after the S2O are completed.

1.4.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 16)
3 Rounds:
300m row
30 double unders (:45 sec singles)
30 grasshoppers (R+L = 2)
30 battle ropes (both at same)
30 TRX pike to plank

Core (9)
Coaches Choice

Workouts w/ Partner (20)
Complete 2 rounds (1 per)
P1 – Run 200m
P2 – Chip away at:
30 wall balls (20/14)
30 lateral box overs (24/20)
30 straight leg sit-ups w/ SB press (40/30)
30 box jumps low/fast (20)
30 knees to elbows (no rings)
-Switch every 200m
-Track your own reps (not sharing)

Descending Ladder (16)
11 to 7 of:
KB Thrusters
10m Goblet hold duck walk (w/ same KB)
Foot off box lunges w/ KB
10m Goblet hold lunges w/ KB