(806) 632-0207

W.O.D.

1.16.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 Double Unders

25 Pull-Ups

10m Handstand Walk

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

100 Single Unders

25 Pull-Ups

30 Inverted Shoulder Taps

1.15.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 10)
Descending ladder from 12 to 8:
Double Unders (3x singles)
TRX Knee Tucks
Burps
Good Mornings

Core (8)
Tabata Style (2x through) – Coaches Choice

F.I.T. Test
1 Minute ME of Cals on Rower

CIRCUIT #1 (16)
– 30 seconds each, 2x through
– After all 5 stations have been completed, Run 400m after each round
Feet On Wall Hand Planks
Barbell Front Rack Alternating Lunges (65/55)
1 Cross Body Mountain Climber + 1 Push Up
Bench Donkeys
Roll Back – Get Up – Slam Ball (40/30)

1.15.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

2 Rounds

800m Run

40 Kettlebell Deadlifts 53/35

20 Kettlebell Front Squats 53/35

PERF: Metcon (Time)

2 Rounds

800m Run

40 Kettlebell Deadlifts 35/26

20 Kettlebell Front Squats 35/26

1.14.19

Capstone CrossFit – CrossFit

Bench Press (10 Reps at 50%)

Bench Press (8 Reps at 60%)

Bench Press (5×5 at 70-80%)

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CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

1.14.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
2 min run
2 min row
2 min jump rope
400m Run

Core (15)
P1 – 50m KB waiter walk L
50m KB waiter walk R
P2 – Hand plank hold till partner returns then switch
P1 – 20m bear crawl sandbag drag
P2 – Hollow hold till partner finishes then switch
P1 – 20 toes 2 bar
P2 – Supermans till partner finishes then switch

EMOM #1
7 min EMOM of
5 deadlift
10 KB swings
5 box jump

EMOM #2
7 min EMOM of
5 sumo deadlift high pulls
10 single arm DB snatch ( 5 each arm)
5 push press

EMOM #3
7 min EMOM of
5 plate OH squats
10 plate G2OH
5 squat jumps

1.13.19 Sober Sunday

Capstone CrossFit – F.I.T.

Partner (Cap at 25)
Buy In: 100 cals on bike

Then 10 rounds:
12 burpees
12 high box jumps
12 DB thrusters
12 box donkeys

Cash Out: 100 pull-ups

1.12.19 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

Buy In:

1000m Row

10 Rounds

60 Double Unders

20 Burpees

10 Clean and Jerks 135/95

Cash Out:

1000m Row

PERF: Metcon (Time)

Buy In:

1000m Row

10 Rounds

120 Single Unders

20 Burpees

10 Clean and Jerks 95/65

Cash Out:

1000m Row

1.11.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds:
2:00 run
10 PVC pass throughs
10m spiderman lunges
10 squats
10m inch worm

Core
Coaches Choice

Pick a Card (12)
Hearts – power clean (75/55)
Spades – burpees over bar
Diamonds – ball slams
Clubs – front squat

4 rounds:
15 wallballs
15 cal row
15 pushups
15 TRX rows

Finisher
Tabata Style – Coaches Choice

1.11.19

Capstone CrossFit – CrossFit

COMP: AMRAP 15 DB Snatch-COMP (Time)

AMRAP 15

200m run

10 DB Snatch (R) 50/35

10 DB Snatch (L) 50/35

5 Bar Muscle Ups

PERF: AMRAP 15 DB Snatch-PERF (Time)

AMRAP 15

200m run

10 DB Snatch (R) 40/25

10 DB Snatch (L) 40/25

10 Toes to Bar

1.10.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
3 rounds:
1 min run/row/bike (switch cardio each round)
12 PVC pass throughs
12 hand release push ups
12 squat to ball
12 abmat situps
12 ball slams

Core (10)
2 rounds, 1 min each:
TRX knee tucks
KB knee to stand
wall plank holds (feet on wall)

Workouts
3 rounds of:
20m OH plate lunges
20 burpee to plate
10 pull ups
400m run (2 min bike or row)

AMRAP
3 rounds:
3 min AMRAP with 1 min rest
5 burpees
5 plate or bar thrusters
5 box jumps
5 double unders (3x singles)
*1 min rest after each 3 minutes