9.17.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

10 Cleans 135/95

8 Cleans 185/125

6 Cleans 205/145

4 Cleans 225/155

2 Cleans 245/175

*4 Muscle Ups after each set of cleans

PERF: Metcon (Time)

10 Cleans 95/65

8 Cleans 115/85

6 Cleans 135/95

4 Cleans 155/105

2 Cleans 185/125

*10 Pull-Ups & 10 Ring Dips after each round

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9.17.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds of:
10 inch worm push-ups
15 l/w wall ball slams
15 bear hug squats
15 ball v-ups
100m slamball run

Core
Coaches Choice

Intervals
4 rounds – 5 minutes to complete:
300m Run
15 Thrusters
15 KB swings
ME Burpee box jumps (20)
1 minute recovery after each round

100 Cals on rower
P1: works on chipping away cals on Rower
P2: 100m sandbag or slam ball carry

9.16.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 13)
Descending Ladder w/ Partner
P1 – Run 100m or 10 burpees

P2 – Chip away at 25 – 20 – 15 – 10 – 5 of:
KB deadlifts
KB front squats
KB alt strict press

Core (6)
Coaches Choice

F.I.T. Test (4)
With Partner
4 min ME of:
KB thrusters

Workouts w/ Partner (Cap at 15)
4 rounds, sharing rep counts
P1 runs 150m, P2 gets reps
9 wall walk nose to wall
9 plate G2OH
9 burpee pull-ups
9 slam balls
9 box jumps (24/20)

Descending Ladder w/ Partner
Must work same exercise at the same time
Complete in any order. Complete one exercise before moving on to next

25 – 20 – 15 – 10 – 5 of:
Calories on the Rower
Lateral box overs w/ plate
bench press
weighted sit up w/ SB
*Both partners run 200m after each round

9.15.18 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

1000m Run

50 Deadlifts 185/125

50 KB Shoulder to Overhead 53/35

50 Burpees

100 Double Unders (Each)

50 Burpees

50 50 KB Shoulder to Overhead 53/35

50 Deadlifts 185/125

1000m Run

PERF: Metcon (Time)

1000m Run

50 Deadlifts 135/95

50 KB Shoulder to Overhead 35/26

50 Burpees

100 Single Unders (Each)

50 Burpees

50 50 KB Shoulder to Overhead35/26

50 Deadlifts 135/95

1000m Run

9.14.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
5 rounds of:
5 LW wall ball
10 butt to ball squats
15 ab mat sit ups
150m run

Core
Class Choice

Teams of 2 — 3 rounds of:
200m sled pull
30 burpee box jump
200m sled push
30 ball slams
200m sand bag carry
30 cals on bike

Partner Chipper
All reps & runs are shared:
400m run
40 plate power clean
40 rainbow slams
300m run
30 toes 2 bar
30 goblet squat
200m run
20 push-ups
20 forearm to hand plank
100m run
10 pull ups
10 KB thruster

9.12.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
5 rounds of:4 pistol squat (R+L = 1)
6 TRX rows
8 wall walks
10 straight leg sit ups
12 KB Deadlift High Pulls

Core (10)
Tabata x2 Coaches Choice

Workout #1 (Cap at 15)
4 rounds as fast as possible:
10 burpees
20 wall balls
10 plate G2OH
20 bear hug lunges (R+L = 2)
100m run

Workout #2 (Cap at 10)
4 rounds as fast as possible:
5 pull-ups
10 burps
5 each single leg deadlift w/ plate
10 ball slams
50m run

Finisher
10 — 1 — 10
Jump Squat
Hand release push-up

9.11.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

20 Overhead Squats at body weight

*Each time the bar is dropped to the floor, or shoulders, perform 50 Double Unders before continuing

PERF: Metcon (Time)

30 Overhead Squats at 1/2 body weight

*Each time the bar is dropped to the floor, or shoulders, perform 50 Single Unders before continuing (Double Under attempt every 5 reps)

?: Metcon (Time)