4.13.18

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

15 Wall Balls 20/14

30′ Handstand Walk

3 Power Cleans 225/155
Every 3 Feet is a Reps (10 Reps)

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

15 Wall Balls 20/14

30′ Handstand Walk

3 Power Cleans 225/155
Every 3 Feet is a Reps (10 Reps)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

15 Wall Balls 14/8

60 Shoulder Touches

3 Power Cleans 185/125

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4.12.18

Capstone CrossFit – CrossFit

Deadlift (3-3-3-3-3)

Tap & Go. Build in weight each set. Once form breaks, decrease the weight and work at that weight with good form.

Bench Press (3-3-3-3-3)

Build in weight each set.

Metcon

COMP: Metcon (Time)

Partner WOD

3 Rounds

5 Bench Press each (Body Weight)

5 Deadlifts each (2x Body Weight)
Do NOT perform bench press without a spotter.

Both partners will complete 5 reps each of bench press before moving on to Deadlifts

PERF: Metcon (Time)

Partner WOD

3 Rounds

5 Bench Press each (75%)

5 Deadlifts each ( 1.5x Body Weight)
Do NOT perform bench press without a spotter.

Both partners will complete 5 reps each of bench press before moving on to Deadlifts

4.11.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 Rope Climbs

10 Shoulder to Overhead 185/125

1k Row

10 Shoulder to Overhead 185/125

5 Rope Climbs

PERF: Metcon (Time)

15 Knees to Elbows

10 Shoulder to Overhead 135/95

1k Row

10 Shoulder to Overhead 135/95

15 Knees to Elbows

4.13.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
3 rounds of:
300m run
10 scorpion twists
10 TRX T’s & Y’s
10 air squats
10m inch worms a/ Push Up
10m lunges

Core (5)
Class Choice w/ Deck of Cards

Workout #1 (14)
10 min AMRAP
Ascending ladder 2, 4, 6, 8, 10
KB Swings
SB Clean & Slam
DB Deadlift
SB Drag

Workout #2 (14)
“Jack on the Box”
10 min EMOM
Evens = 2 / Odds = 3
The following is = to 1:
Slam Ball
Burpee box jump over
Wall ball
Burpee box jump over

Finisher (5)
Partner AMREP 5
Synchronized Push-Ups w/ hand tag

4.11.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds:
40 mountain climbers (R+L = 2)
10 burps

Then, 3 rounds:
10 wallballs (l/w)
10m duck walk w/ wallball
10 WB sit-ups

Core
Coaches Choice

Burpee Tag (15)

12 Minute AMRAP
3 people start in the middle doing 10 burpees. Once they finish, pick another person to do burpees and switch places.

15 Box Jumps (24/20)
15 Slam Ball Front Squat + Slams
15 DB Rows + Pushups
15 KB Swing to Sprawls

— 400m Run —

Tag # 2 (15)
12 Minute AMRAP
3 people start on bike doing 10 cals…

15 Box Donkeys (1+1 = 1)
15 Slam Ball to Sprawl
15 DB strict press
15 goblet squats

4.10.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

15-13-11-9-7-5

Squat Snatch (Ascending Weight)

M: 95-115-135-155-175-185

F: 65-85-95-105-115-125

*45 Double Unders before each round.

PERF: Metcon (Time)

15-13-11-9-7-5

Squat Snatch (Ascending Weight)

M: 75-85-95-115-125-135

F: 55-60-65-70-75-85-95

*90 Single Unders before each round.

4.9.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

30 Toes to Bar

400m Run

30 Handstand Push-Ups

400m Run

30 Toes to Bar

PERF: Metcon (Time)

60 Abmat Sit-Ups

400m Run

30 Inverted Push-Ups from Box

400m Run

60 Abmat Sit-Ups

4.9.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (11)
3 Rounds of:
200m row
7 alt battle ropes (R+L=1)
8 wall facing squats
9 exploding push-ups
10 single unders

Core (8)
Class Choice

C.F. Open 17.5 (Cap at 15)
10 Rounds AFAFP:
9 Thrusters (95/65)
35 Double Unders
Can scale to (65/45) and singles

Partner Monday (20)
5 rounds total / split however you want
20 wall balls (20/14)
Partner holds bottom squat hold w/ ball

2. 20 bench press (95/65)
Partner holds barbell hollow rock

3. 20 Cals on Rower
Partner helps

4. 20 KB Swings (53/35)
Partner holds wall plank

4.8.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 13)
Descending Ladder 12 – 10 – 8 – 6 – 4 – 2 of:
Run 100m each set
Wall walks (R+L = 1)
Squats
TRX push-ups (hands in)
Lunges (R+L = 1)
Double unders (3x singles)

Core (6)
Coaches Choice (With Partner)

DESCENDING LADDER (Cap at 18)
23 – 17 – 11 – 5 of:
Wall mountain climbers (R+L = 2)
Barbell strict press (45/35)
TRX mountain climbers (R+L = 2)
DB squat to bottom hold OH press
Grasshoppers (R+L = 2)
Every 3 minutes, starting at 0:00, run 150m

DESCENDING LADDER
30m – 20m – 10m
Sled pull through bear crawl
Lid drag
Alligator
Wheelbarrow with friend

4.7.18 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

10 Thrusters 95/65

10 Wallballs 20/14

30 Double Unders
Partners alternate movements

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

10 Thrusters 75/55

10 Wallballs 14/8

60 Single Unders
Partners alternate movements