4.20.18

Capstone CrossFit – CrossFit

Front Squat (3-3-3-3)

Increase weight each set

Metcon (4 Rounds for reps)

4:00 Max Calorie Row

Rest 1 Minute

3:00 Max Calorie Row

Rest 1 Minute

2:00 Max Calorie Row

Rest 1 Minute

1:00 Max Calorie Row

Rest 1 Minute

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4.19.18

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Reps)

AMRep 8

45 bar facing Burpees

20 Bar Muscle Ups

Max Overhead Squats 135/95
Your score is your total number of Overhead Squats

PERF: Metcon (AMRAP – Reps)

AMRep 8

45 bar facing Burpees

20 Chest to Bar Pull-Ups

Max Overhead Squats 95/65
Your score is your total number of Overhead Squats

4.18.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

100 Double Unders

80 box Jumps 24/20

60 alt DB Snatch 50/35

40 Burpees

20m HS Walk

PERF: Metcon (Time)

200 Single Unders

80 box Jumps 24/20

60 alt DB Snatch 35/25

40 Burpees

40 Inverted Shoulder Touches

4.20.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 12)
3 rounds of:
200m run
15 knees 2 elbows
10 push ups
5 squat jumps

1:00 minute of one of the following:
Bottom hold
Handstand hold
Bar hang
Plank hold

Core (6)
Class Choice

FRIDAY EMOM (20)
Rotate every minute for 16 minutes, focus on form

Off rack strict press
Double KB deadlifts
DB bench press
Run 100m or 10 buprees
*Rest if time remaining in minute

AFAFP Sprint (Remaining Time)
3 rounds of:
100 single unders
10 wall walks to HS
10 barbell thrusters (45/35)
10 DB goblet squats
10 KB swings (70/50)
10 box jumps (24/20)

4.18.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 11)
Run 400m
40 crossbody mountain climbers (R + L = 1)
Run 300m
30 burps
Run 200m
20 TRX knee tucks
Run 100m
10 strict pull-ups

Core (7)
Coaches Choice

Chipper #1 + E2MOM (Cap at 20)
Break up list any way you want, go in any order. The runs should be sprints

30 Burpee Toe-to-Bar
30 Cals on Rower
30 Power Clean to Push Press to Back Squat
30 Pike to Push-Up in TRX
30m Sled Drag
30 Plate Ground 2 OH to OH Squat
*Every 2 minutes, run 100m sprint, starting at minute 0:00

Chipper #2 + E2MOM (Reminder of Class)
Break up list any way you want, go in any order. Split reps with partner
60 Abmat Sit-Ups w/ WB Toss
60 Cals on Rower (Help Partner)
60 Front Squats
60 Alternating Battle Ropes
300m Partner Sled Pull
* Every 2 minutes, one partner does 5 burpees, starting at minute 0:00

4.16.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 13)
2 rounds:
250m row
10 butt 2 ball squats
10 pair of alt battle ropes

2 rounds:
2:00 minutes of double unders (practice)
10 diamond push-ups
10 pair of split jumps

Core (6)
Coaches Choice

Workouts w/ Partner (20)
Each partner must complete 2 rounds, share equipment
Switch after P1 completes 15 burpees
29 wall walk + wall donkey
29 box jumps (low/fast)
29 Plate squat clean & press
29 OH plate lunges (45/35)

w/ Team (Remainder of Class)
Teams of 4, rotate as needed, share reps
P1 – Row for meters
P2 – ME Burpees 2 plate
P3 – ME Sandbag squats
P4 – ME Box jump + top box squat

4.17.18

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

12 Toes To Bar

200m run

6 Shoulder to Overhead 155/105

1 Rope Climb

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

12 Knee Raises

200m run

6 Shoulder to Overhead 115/85

4.15.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 11)
Run 400m
Row 400m
40m of lunges
400 singles
Mountain Climbers (400 total)

Core (8)
Coaches Choice

13 min time cap, complete 3 rounds as fast as possible:
300m run
3 landmine deadlifts
9 box jumps (24/20)
27 slam balls
Make this a sprint / unbroken on the exercises

FOR TIME (Cap at 9)
1x as fast as possible
50 pull-ups
50 KB swings

– Complete any way you want
– After all reps completed, run 300m to finish

SHARED AFAFP (Rest of Class)
-Divide any way you want w/ partner
50 wall donkeys
50 landmine thrusters
50 sandbag box step ups
50 KB 1 1/2 Squats
50 burpee pull-ups

4.14.18 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