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W.O.D.

2.23.19 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

6 Snatches 135/95

12 Pushups

24 Situps
All reps are alternating.

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

6 Snatches 95/65

12 Pushups

24 Situps
All reps are alternating.

2.22.19 F.I.T.

Capstone CrossFit – F.I.T.

19.1

COMP: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

PERF: Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

2.22.19

Capstone CrossFit – CrossFit

19.1

COMP: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

PERF: Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

2.21.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (8)
Tabatas (20 on/10 off):
Push Ups
Squats

Then
Slam Balls (SB)
Slam Ball Sprawls

F.I.T. TEST (8)
7 Minutes Max Effort (ME) of:
Burpees

CORE (8)
Coaches Choice of:
2 Tabata Rounds*
* 2nd round is 20 sec of bicycles, 10 sec hold one side

TABATA THURSDAY
Round 1 (13) – 20 sec on, 10 sec rest
Wall Balls (20/14)
Row for Calories
Box Jumps (24/20)

Round 2* (10) – 20 on, 10 hold
KB Swings –> OH Hold
Plate Thrusters (45/25) –> Bottom Squat Hold
*Don’t put weight down

2.21.19

Capstone CrossFit – CrossFit

Metcon (Time)

4 Rounds

400m Run

25 Medball Cleans 20/14

2.20.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (10)
200m Run

Then
3 Rounds of:
6 Lunges
7 Squat Jumps
8 Burps

Then
200m Row

CORE (10)
Coaches Choice

WORKOUT #1 (10)
– 3 rounds of:
Row 500m
15 Burpees over Rower

WORKOUT #2 (10)
– 3 rounds of:
Run 400m
30 KB Swings (24/16)

WORKOUT #3 (20)
– 5 rounds of:
5 Pull Ups
10 Push Ups
15 Squats

Then
60 Slam Balls (30/20)

Then
– 5 rounds of:
5 Pull Ups
10 Push Ups
15 Squats

2.20.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

3 Clean & Jerk 185/125

3 Ring Muscle Ups

3 Box Jumps 30/24

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Clean & Jerk 135/95

3 Ring Dips

3 Box Jumps 24/20

2.19.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (15)
8 Rounds of:
10 Push Ups
10 TRX Rows
10 AB Mat Sit Ups
10 V Ups

CORE (5)
Coaches Choice

UP (6)
– 5 minutes to go up
1 Burpee
1 Slam Ball
2, 2…3,3…

STILL UP (6)
– 5 more minutes to go up
1 Box Jump (24/20)
1 KB Swing (24/16)
2,2…3,3…

DOWN (6)
– 5 minutes to go down
10 Barbell Push Press
10 Barbell Front Squats
9,9…8,8…

STILL DOWN (6)
– 5 minutes to go down
10 Plate Thrusters (45/35)
10 Plate Ground 2 OH
9,9…8,8…

2.19.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

1:00 Work / 1:00 Rest

12/9 cal row

Max snatches 115/85

The workout ends when you get 75 snatches

PERF: Metcon (Time)

1:00 Work / 1:00 Rest

10/7 cal row

Max snatches 85/65

The workout ends when you get 75 snatches

2.18.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 Rounds

45 Double Unders

30 Overhead Walking Lunges 45/25

15 Chest to Bar Pullups

PERF: Metcon (Time)

5 Rounds

45 Plate Jumps

30 Overhead Walking Lunges 25/10

15 Jumping Chest to Bar Pullups