8.10.17

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (AMRAP – Reps)

AMREP 15

5 Box Jump

5 Toes to Bar

10 Double Unders

10 Box Jump

10 Toes to Bar

20 Double Unders

15 Box Jump

15 Toes to Bar

30 Double Unders

etc…
-Continue to increase box jumps and T2B by 5 reps and DUs by 10 reps each round until time is up.

-Score is the total REPS completed.

Performance Metcon

PERF: Metcon (AMRAP – Reps)

AMREP 15

5 Box Jump

5 Knee Raises

20 Single Unders

10 Box Jump

10 Knee Raises

40 Single Unders

15 Box Jump

15 Knee Raises

60 Single Unders

etc…
-Continue to increase box jumps and T2B by 5 reps and DUs by 20 reps each round until time is up.

-Score is the total REPS completed.

8.9.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (11)
10 Rounds of:
100m Run
3 Push Ups
4 V Ups
5 Squats

Core (5)
Coaches Choice

F.I.T. Test (6)
For Time:
100 Ground to OH (45/35)

Workouts
8 Rounds or as many rounds until class ends.
10 Wall Balls (20/14)
10 Cals on Rower
10 Leg Raises
100m Run
10 KB Swings (24/16)
10 Plate Push Press (45/25)
10 TRX Rows
10 Double Unders (3x singles)

8.9.17

Capstone CrossFit – CrossFit

Competitor’s Metcon

TeamC: Metcon (Time)

100 Burpees

100 Alternating Dumbell Snatches 50/35

100 Synchronized Air Squats
-Split reps as desired.

-KB can be substituted.

-Partners cannot move on to the next air squat until both partners have completed the previous rep.

COMP: Metcon (Time)

60 Burpees

60 Alternating Dumbell Snatches 50/35

60 Air Squats

Performance Metcon

TeamP: Metcon (Time)

100 Burpees

100 Alternating Dumbell Snatches 35/20

100 Synchronized Air Squats
-Split reps as desired.

-KB can be substituted.

-Partners cannot move on to the next air squat until both partners have completed the previous rep.

PERF: Metcon (Time)

60 Burpees

60 Alternating Dumbell Snatches 35/20

60 Air Squats

8.8.17

Capstone CrossFit – CrossFit

Weightlifting

Thruster (5-5-5-5-5)

Log your heaviest lift

Competitor’s Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

Death by:

Thrusters 135/95
Each minute complete is a round. If you do not finish all the reps in a round, your score will be the Rounds completed+reps completed in final round

Performance Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

Death by:

Thrusters 95/65
Each minute complete is a round. If you do not finish all the reps in a round, your score will be the Rounds completed+reps completed in final round

8.7.17

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

1200m run

63 KB swings 53/35

36 pull-ups

800m run

42 KB swings 53/35

24 Pull-ups

400m run

21 KB swings 53/35

12 pull-ups
If you do banded Pull-Ups or Ring rows, mark the WOD as COMP but not RX.

PERF: Metcon (Time)

1200m run

63 KB swings 44/26

63 Jumping Pull-Ups

800m run

42 KB swings 44/26

42 Jumping Pull-Ups

400m run

21 KB swings 44/26

21 Jumping Pull-Ups

8.7.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
4 Rounds of:
400m Run
40 Double Unders (3x singles)
40 PVC Pass Throughs

Core (5)
Class Choice

CIRCUIT #1 (WB) (5)
– 30 seconds each, 2x through
Wall Balls
Butt to Ball Squats
Get Ups
V Ups

— Then Run 100m —

CIRCUIT #2 (Bodyweight) (5)
– 30 seconds each, 2x through
Push Ups
Squat Jumps
Crossbody Mountain Climbers
Knees to Elbows

— Then Run 200m —

CIRCUIT #3 (KB) (5)
– 30 seconds each, 2x through
Goblet Squats
Strict Press
Pass Through Lunges
Russian Swing to Sprawl

— Run 250m —

CIRCUIT #4 (Box) (5)
– 30 seconds each, 2x through
Dips
Low Fast Box Jumps (20)
Jump Over Box
Burpee Box Jumps 924/20)

— Then Run 400m —

8.6.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (14)
3 rounds:
300m run
10 squats
10 wallball get-ups
10 TRX rows
:30 sec plank

Core (5)
2 min ME: Weighted sit-ups
2 min ME: Weighted plank

Workout #1 (28)
21 – 15 – 9:
Power cleans (95/65)
Air Squats To Short Box
DB snatches (heavy)
Cals on rower
Burpee box jumps (24/20)

Cash out: Choose one of the 5 movements above & perform a Tabata as a class @ 20 min

Ascending Ladder (Remaining Time)
3 – 6 – 9 – 12 – 15 of:
Push-ups
Squat jumps
pull-ups
100m run after each round

8.5.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
400m run

5 rounds:
•10m burpee broad jump
•10 squats
•10m lunges + twist
•10 V-ups
•10m bear crawl
•10 push-ups

Core
Tabata – Class Choice

Workouts
EMOM (18)
4 rotation EMOM – 4 rounds (45 sec on, 15 sec for rotation)

1.Max distance sled push
2.Wall balls (20/14)
3.Burpee toes 2 bar
4.Slamball squat + lunge L & lunge R

F.I.T. Test Fest – Shoulder Burner
2 minutes ME:

1.Bench press (95/65)
2.Lid walk
3.Strict press (45/35)
4.Handstand hold (Every drop = 5 push-ups)

8.5.17 Partner WOD

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (Time)

30 Shoulder to Overhead 135/95

60 Clean 155/105

90 Deadlift 185/125

100 Cal Row

90 Deadlift 185/125

60 Clean 155/105

30 Shoulder to Overhead 135/95

Performance Metcon

PERF: Metcon (Time)

30 Shoulder to Overhead 95/65

60 Clean 115/85

90 Deadlift 135/95

100 Cal Row

90 Deadlift 135/95

60 Clean 115/85

30 Shoulder to Overhead 95/65

8.4.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
Tabatas of:
TRX Push-ups
Butt 2 ball squats
Ab-Mat sit ups
Run 100m before each Tabata

Core (7)
Coaches Choice

Workouts (25)
Buy In – 2 rounds of:
21 Barbell deadlifts (95/65)
21 Barbell front squats (same bar as DLs)
200m run

4 rounds of:
7 wall walk nose to wall (or HSPU)
7 heavy Russian swings
7 burpee pull-ups

Cash out – 2 rounds of:
200m run
21 Barbell front squats
21 Barbell deadlifts

Team Sled Fun (10)
Split class evenly into teams
Average body weight on sled

Buy In: 50 Burpees (Shared)
800m sled Pull (100m intervals)
Cash Out: 500m run