8.16.18

Capstone CrossFit – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

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8.15.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
400m run

4 rounds:
10 W/B lunges w/ twist
10 SL W/B sit ups
10 W/B squats
10 W/B get ups

Core (8)
Coaches Choice w/ Wallball

For Time (Cap at 22)
100m row
10 power clean + front squat + push press (75/55)
200m run
20 burpee pull-ups
300m row
30 box jumps (24/20)
400m run
40 wallballs (20/14)
500m row
50 KB SA thrusters (R+L = 2)

Partner Workout
21 – 15 – 9 of:
SA KB Snatches (R)
SA KB OH Lunge (R)
SA KB Snatches (L)
SA KB OH Lunge (L)
P1 works, P2 holds plank

8.13.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (13)
3 rounds of:
150m run
15 ab mat sit ups
15 pair of lunges
15 wide grip push ups
15 TRX knee tucks

Core (6)
Coaches Choice

Workout #1
Start wherever you want, go in any order
Complete 3x:
10 wall balls (20/14)
10 box jumps (24/20)
10 slam balls
10 Plate G20H (45/35)
10 KB swings
100m run w/ plate
100m sled pull (90/50)
*After you complete 3x, run 400m, then go immediately to #2

Workout #2
Start wherever you want, go in any order
Complete 2x:
10 wall ball box jumps
10 roll back get up slams
10 plate burpees (don’t drop weight)
10 russian swings
100m backward sled drag
*Run 400m after each round w/ slamball

8.12.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
3 rounds of:
100m run
10 lunges (R+L = 2)
:30 plank hold
10 push ups
:30 squat hold
10 squats

Core (5)
Coaches Choice

AMRAP #1 (8)
7 minutes:
7 KB swings
7 Box jumps (low/fast) (20)
7 knees to elbows

AMRAP #2 (8)
7 minutes:
100m run
7 wall balls (20/14)
7 wall donkeys

AMRAP #3 (8)
7 minutes:
7 Plate G2OH
7 Plate Box Step Ups (20/14)
7 OH Plate Lunges

Dirty 30 w/ Partner (15)
All reps are shared & must be synchronized
2x through:

30 deadlifts
30 burps
30 power cleans
30 burpees
30 tire flips

8.11.18 Saturday WOD

Capstone CrossFit – CrossFit

Metcon (Time)

“Saman”

8 Rounds

13 Deadlifts 185/125

17 Wall Balls 20/14

400M Run
THE SAMAN HERO WOD WILL INCLUDE RUNNING 3.2 KILOMETERS — THE DISTANCE THE BOYS AND THEIR COACHES WERE INTO THE CAVE. EACH ROUND WILL INCLUDE 13 DEADLIFTS, REPRESENTING THE 13 PEOPLE THAT SAMAN GAVE HIS LIFE TO RESCUE, AND 17 WALL BALL REPETITIONS, REPRESENTING THEIR 17 DAYS UNDERGROUND.

Can be done as a partner WOD. Split reps as desired. Partners will run together.

8.10.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

Minutes 0-8

12-9-6

Snatches 135/85

Bar Muscle Ups
Rest Minutes 8-10

COMP2: Metcon (Time)

Minuted 10-18

21-15-9

Snatches 85/55

Chest to Bar

PERF: Metcon (Time)

Minuted 0-8

12-9-6

Snatches 95/65

x2 Toes to Bar
Rest Minutes 8-10

PERF2: Metcon (Time)

Minutes 10-18

21-15-9

Snatches 55/35

Pull-Ups