7.12.18

Capstone CrossFit – CrossFit

Snatch Pull+Power Snatch (4 Sets)

Pull to full hip extension and shrug, Tap bar on the ground and power snatch. You CAN drop the bar after the pull.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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7.11.18

Capstone CrossFit – CrossFit

COMP: Metcon (5 Rounds for reps)

5-3 Min AMRAP

12 Burpee Box Jumps

Max Effort Thrusters 95/65
Rest 2 minutes between AMRAPS

COMP: Metcon (5 Rounds for reps)

5-3 Min AMRAP

10 Burpee Box Jumps

Max Effort Thrusters 75/55
Rest 2 minutes between AMRAPS

7.11.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
4 rounds:
400m Run
10 split jumps
10 burps
10 trx Rows

Core (6)
Coaches Choice

EMOM (10)
10 Barbell back Rack Lunges
10 push press

Then…
-20 burpee box jumps-

AMRAP (7)
7 KB Bent over Rows(KB in each hand)
7 KB Deadlifts(KB in each hand)
100m Run

Then…
-20 burpee box jumps-

Finisher (5)
50 Slam Balls
50 SB V-ups
Every time you break 3 push-ups

Then…
-20 burpee box jumps

7.10.18

Capstone CrossFit – CrossFit

Back Squat (7×3)

Increase weight and work up to your heaviest 3 rep set.

Metcon (10 Rounds for time)

10 Rounds

Every 90 Seconds, 50m Sprint
Log each sprint individually. Try to keep sprint times consistant.

7.9.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds of:
200m run
15 KB sumo squats
10 KB swings
5 KB straight leg sit up to press

Core (8)
Coaches Choice w/ KB

F.I.T. Test (3)
2 Minutes ME of:
KB Thrusters

Workout (25)
20 minute clock
5 rounds for time:
10 barbell back squats
8 barbell deadlifts
6 box jumps (24/20)
400m run

Time (12)
10 minute clock
5 rounds for time:
10 barbell box step ups
50m Farmers carry

7.8.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds of:
200m run
15 KB sumo squats
10 KB swings
5 KB straight leg sit up to press

Core (8)
Coaches Choice w/ KB

F.I.T. Test (3)
2 Minutes ME of:
KB Thrusters

Workout (25)
20 minute clock
5 rounds for time:
10 barbell back squats
8 barbell deadlifts
6 box jumps (24/20)
400m run

Time (12)
10 minute clock
5 rounds for time:
10 barbell box step ups
50m Farmers carry

7.7.18 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Snatches 135/95

10 KB Swings 53/35

15 Wall Balls 20/14
Partners alternate movements

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Snatches 95/65

10 KB Swings 44/26

15 Wall Balls 14/8
Partners alternate movements

7.6.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
EMOM for 7 minutes
Complete all exercises
Remaining time is rest
6 l/w wall balls (14/10)
6 hand release push-ups
6 toes 2 bar

Core (9)
Coaches Choice

F.I.T. Test
2 Minutes of Max Wall Balls 20/14

Workouts
For Time + E2MOM (Cap at 14)
Go in any order, finish one before switching

43 wall walks
43 barbell back squats
43 bench donkeys
43 plate G2OH
43 pass through lunges (R+L = 2)
7 burpees E2MOM

For Time w/ partner + EMOM (15)
Work same exercise at same time
43 wall walk to shoulder taps
43 barbell thrusters
43 alt DB bench press (R+L = 1)
43 plate squat jumps
43 KB OH lunges (R+L = 2)
One partner runs 100m EMOM

7.6.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

9-15-21

Deadlifts 225/155

Double KB Overhead Walking Lunge (Meters)44/35

PERF: Metcon (Time)

9-15-21

Deadlifts 185/125

Double KB Overhead Walking Lunge (Meters) 35/26