8.16.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
20 – 15 – 10 – 5 of:
mountain climbers (R + L = 1)
lunges (R + L = 2)
slam ball (l/w)
butt 2 ball squats
100m run after each round

Core (5)
Coaches Choice

4 rounds, 1 min @ each station
Back Squats (75/55)
Row
Bent over barbell rows (75/55)
Burpees on to 45lb Plate
DB/KB snatches
1 min. rest
*You can start at any station, everyone rests at the same time.

1 partner works, 1 partner holds BB overhead (45/35)
200 Mat Donkeys (Donkeys on a FIT Mat on the Floor)
200 double or single unders
100 HR pushups
100 TRX knee tucks
50 Ab-mat sit ups (each)
50 wallballs (20/14)

8.16.17 Partner WOD Wednesday

Capstone CrossFit – CrossFit

Competitor’s Metcon

TeamC: Metcon (3 Rounds for reps)

3 Rounds Fight Gone Bad Style

2:00 Each Station (1 Minute Each)

As Many Reps as Possible

-Calorie Row

-Box Jumps

-Kettlebell Swings 53/35

Rest 2:00 Minutes between Rounds.
Each pair will spend 2 minutes at each station. Partner 1 will work during the first minute, Partner 2 will work during the 2nd.

Teams can start at any station, but everyone rests at the same time.

Count your Total Reps for Each Round.

IndC: Metcon (3 Rounds for reps)

3 Rounds Fight Gone Bad Style

2:00 Each Station

As Many Reps as Possible

-Calorie Row

-Box Jumps

-Kettlebell Swings 53/35

Rest 2:00 Minutes between Rounds.
You can start at any station, but everyone rests at the same time.

Count your Total Reps for Each Round.

Performance Metcon

TeamP: Metcon (3 Rounds for reps)

3 Rounds Fight Gone Bad Style

2:00 Each Station (1 Minute Each)

As Many Reps as Possible

-Calorie Row

-Box Jumps

-Kettlebell Swings 44/26

Rest 2:00 Minutes between Rounds.
Each pair will spend 2 minutes at each station. Partner 1 will work during the first minute, Partner 2 will work during the 2nd.

Teams can start at any station, but everyone rests at the same time.

Count your Total Reps for Each Round.

Ind P: Metcon (3 Rounds for reps)

3 Rounds Fight Gone Bad Style

2:00 Each Station

As Many Reps as Possible

-Calorie Row

-Box Jumps

-Kettlebell Swings 44/26

Rest 2:00 Minutes between Rounds.
You can start at any station, but everyone rests at the same time.

Count your Total Reps for Each Round.

8.15.17

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (Time)

3 Rounds

20 Ring Dips

200m Run

15m Handstand Walk

200m Run

Performance Metcon

PERF: Metcon (Time)

3 Rounds

20 Straignt Bar Dips

200m Run

30 Inverted Shoulder Touches (Same Shoulder)

200m Run

8.14.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
400m run then 3 rounds:
10m burpee broad jumps
10 v-ups
10m lunges
10 squats
10m bear crawl
10 push-ups

Core (5)
Classe’s Choice

For Time: (23)
400m run, then

4 rounds:
10 wallballs
10 Plate G2OH
250m run

3 rounds:
15 thrusters (45/35)
15 pull-ups
200m run

2 rounds:
20 heavy Russian KB swings
20 slam balls
100m run

1 round:
25 burpee box jumps (24/20)
25 wall walk to HS

“ANNIE” (10)
50 – 40 – 30 – 20 – 10 of:
double unders (3x singles)
ab-mat sit ups

8.14.17

Capstone CrossFit – CrossFit

Competitor’s Metcon

RX+: Metcon (Time)

50 Bar-facing burpees

40 Overhead Squats 135/95

30 Bar Muscle Ups

COMP: Metcon (Time)

50 Bar-facing burpees

40 Overhead Squats 135/95

30 Chest To Bar Pull Ups

Performance Metcon

PERF: Metcon (Time)

50 Bar-facing burpees

40 Overhead Squats 95/65

30 Ring Rows

8.16.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (9)
W/ Deck of Cards*
Number on cards = Number of Reps
Queen=12
King=13
Ace=1

– 8 minute running
Push Ups
V Ups
Squats
* Any 8 = Run 400m
** Any Jack = 100m Sprint

Core (9)
W/ Deck of Cards

In & Outs
Bicycles
Heal Touches
Alt V Ups
* Any 8 = 50 Cross Body Mountain Climbers
** Any 11 = 1 Minute Hollow Hold

Workouts
PARTNER LADDER #1 (10)
– From 10 to 1
P1 – Hold Plank (your choice) while Partner 2 Completes
P2 – 100m Sprint + 10 Tire Jumps
– Then switch for 9’s, switch for 8’s, etc

PARTNER LADDER #2 (10)
– From 1 to 10
P1 – Hold Hollow Hold
P2 – 100m Sprint + 1 Slam Ball (40/30)
– Then switch for 2’s, switch for 3’s, etc

PARTNER Workout (8)
P1 – Run 600m
P2 – Squat Hold

P1 – Squat Hold
P2 – Run 400m

P1 – Run 250m
P2 – Squat Hold

P1 – Squat Hold
P2 – Run 200m

P1 – Run 100m
P2 – Squat Hold

8.12.17 Partner WOD

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 Wall Balls 20/14

10 Cleans 155/105

7 S2O 155/105
While partner 1 goes through the movements, Partner 2 will do a 100m farmers carry at 53/35 each hand.

Once partner 2 gets back, they will continue where partner 1 left off while Partner 1 does the Farmers carry.

Performance Metcon

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 Wall Balls 14/8

10 Cleans 115/85

7 S2O 115/85
While partner 1 goes through the movements, Partner 2 will do a 100m farmers carry at 44/26 each hand.

Once partner 2 gets back, they will continue where partner 1 left off while Partner 1 does the Farmers carry.

8.12.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
Run 400m
Row 500m
Run 400m
Row 500m

Core (5)
Coaches Choice

F.I.T. Test (4)
2 Minutes ME of:
KB Swings (53/35)

TABATA SET #1 (4)
– 20 seconds on, 10 seconds off
– Rotate during rest
Box Jumps (low/fast) (20)
Plate Ground to OH (45/35)

TABATA SET #2 (4)
– 20 seconds on, 10 seconds off
– Rotate during rest
Slam Balls (20)
Plate Alt Lunges w/ Twist

TABATA SET #3 (4)
– 20 seconds on, 10 seconds off
– Rotate during rest
High Box Jumps (30/24)
Plate Thrusters (45/35)

Run 400m

FINAL TABATA (4)
– 20 seconds on, 10 seconds “off”
Push Ups
*Hold Plank during “Off”

Run 400m

8.11.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (11)
w/ Deck of Cards

– 10 Minute Running Clock
Hearts = Slam Ball OH Squats
Diamonds = Diamond Push Ups Off Ball
Clubs = Slam Balls
Spades = V Ups w/ SB
* Joker = Sprint 100m

Core (9)
Coaches Choice with Slamball

WORKOUT #1 (15)
Buy In: 52 Burps

3 Rounds:
•10 Heavy Russian Swings
•20 Box Overs (lateral) (24)
•30 Grasshoppers (1+1=1)

Cash Out: 50 Burpees

— Then Run 400m —

CIRCUIT #1 (6)
– 30 seconds each, 2x through:
•Wall Walks
•Lateral Box Jumps (20)
•Single Arm KB Clean & Press (R/L)

— Then Run 400m —

CIRCUIT #2 (6)
– 30 seconds each, 3x through:
•Wall Donkeys
•Over Box Jumps (20)
•SA KB Thrusters (R/L)

— Then Run 400m —

8.11.17

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (Time)

3 Rounds

6 Muscle Ups

6 Strict Handstand Push-Ups

12 Squat Snatches 135/95

Performance Metcon

PERF: Metcon (Time)

3 Rounds

8 Ring Dips

12 Strict KB Presses 35/26

12 Squat Snatches 95/65