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W.O.D.

11.1.18

Capstone CrossFit – CrossFit

Squat Snatch (EMOM 10)

Build up to no more than 90% of your 1 rep max

Metcon (Time)

5 Sets of 30

Medball Cleans 20/14
Rest as needed between sets

Make all 30 reps unbroken to go RX

10.31.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
5 Rounds
100m Run
10 Burps
10 Squats

Core (10)
Class Choice

F.I.T. Test (5)
2 min ME of:
wall sit

then,
2 min ME of:
Barbell Strict Press

Partner AMRAP (18)
With A Partner…15 Minute AMRAP of:
100 Cal Row
90 Kettlebell Swings
80 Wallballs
70 Double Unders
60 Ball Slams
50 Box Jumps
40 Wall Donkeys
30 Mountain Climbers
20 Plate Ground to Overhead
10 Burpees
**EMOM 1 parter does 5 Burpees

Finisher
30 Push-Ups
**Start the workout at the bottom of the push-up. At 5 Seconds, Push-Up. alternate every 5 seconds unto the 30 reps are complete.

10.31.18 Halloween WOD

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

For time

1 Mile Run

30 Overhead Squats 135/95

30 Chest to Bar Pull-Ups

PERF: Metcon (Time)

For time

1 Mile Run

30 Overhead Squats 95/65

30 Jumping Chest to Bar Pull-Ups

10.30.18

Capstone CrossFit – CrossFit

Shoulder Press (5-4-3-2-1-1)

COMP: Metcon (Time)

For time

30 Box Jump overs 30/24

30 Bumper Plate Burpees (45/25)

PERF: Metcon (Time)

For time

30 Box Jump overs 24/20

30 Bumper Plate Burpees 25/10

10.29.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

3 Rounds

400m Row

7 Hang Squat Cleans

7 Shoulder to Overhead

185/125

COMP: Metcon (Time)

3 Rounds

400m Row

7 Hang Squat Cleans

7 Shoulder to Overhead

185/125

PERF: Metcon (Time)

3 Rounds

400m Row

7 Hang Squat Cleans

7 Shoulder to Overhead

135/95

10.29.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 Rounds:
150m Run
10m Inch Worm
10 Lunges
10m Burpee Broad Jumps
10 Cat Cows

Core
Coaches Choice

Workout #1
27-21-15-9-6-3
Thrusters (45/35)
Kettlebell Swings
Burpees to a Plate
Plate Ground to Overhead

Workout #2
50-40-30-20-10
Abmat Sit-ups
Ball Slams

10.28.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
5 Rounds
100m Run
10 Burps
10 Squats

Core (10)
Class Choice

F.I.T. Test (5)
2 min ME of:
wall sit

then,

2 min ME of:
push-ups

Partner AMRAP (18)
With A Partner…15 Minute AMRAP of:
100 Cal Row
90 Kettlebell Swings
80 Wallballs
70 Double Unders
60 Ball Slams
50 Box Jumps
40 Wall Donkeys
30 Mountain Climbers
20 Plate Ground to Overhead
10 Burpees
**EMOM 1 parter does 5 Burpees

Finisher
Bring Sally up with Planks

10.27.18 Partner WOD

Capstone CrossFit – CrossFit

Metcon (Time)

100 Abmat Sit-ups

50 Burpees

25 Snatches 115/85

1000m Relay

25 Snatches 115/85

50 Burpees

100 Abmat Sit-ups
-Split reps as desired

-1k Run=2 laps around the building each

10.26.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
3 min row then

3 rounds:
12 box step ups
12 l/w wallballs
10m lunges
12 wall ball get ups
12 straight leg sit ups

Core (7)
Coaches Choice

AMRAP #1
12 min AMRAP
10 thrusters (45/35)
10 burpees over bar
20 KB swings

AMRAP #2
9 min AMRAP
15 wallballs (20/14)
15 ball slams
100m run

AMRAP #3
6 min AMRAP
5 pullups
10 pushups
15 squats

AMRAP #4
3 min AMRAP
30 mountain climbers
10 burpees

10.26.18

Capstone CrossFit – CrossFit

Metcon (Time)

50-35-20

Wall Balls 20/14

Pull-Ups