10.17.17

Capstone CrossFit – CrossFit

Time Cap 20:00

Competitor’s Metcon

COMP: Metcon (Time)

5 Rounds

24 Abmat Sit-ups

18 burpee box jump overs 24/20

12 OVerhead Squat 135/95

Performance Metcon

PERF: Metcon (Time)

5 Rounds

24 Abmat Sit-ups

18 burpee box jump overs 24/20

12 OVerhead Squat 95/65

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10.16.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
20 Light Slam balls
15 Plate Ground to Overhead 25/10
20 jumps onto the plate
15 Slamball Thruster
20 Ring Rows
15 Squat Jumps
Max Distance Row with remaining Time

Core (7)
Coaches Choice

F.I.T. Test
2 minutes ME:
Barbell Back Squat to Ball (95/65)

CIRCUIT #1 (8)
30 sec each, 2x through:
Slam Balls
Plate G2OH (45/35)
Box Jumps (low/fast)
Chin-Ups (No bands)
Heavy KB deadlifts

Run 100m

CIRCUIT #2 (8)
45 sec each, 2x through:
Heavy SB High Toss
Plate Thrusters (45/35)
Box Jumps (24/20)
Pull-Ups (No Bands)
Heavy KB Goblet Squats

Run 150m

CIRCUIT #3 (15)
3 Rounds:
5 Roll Back-Get Up-Slam
5 Plate Burpees (45/35)
5 High Box Jumps (30/24)
5 Burpee Pull-Ups (No Bands)
5 Heavy KB Swings (70/53)

10.15.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
-use little to no weight.
-R1: demo 1 movement and have the class perform the reps of each movement below.
-with remaining time in the workout, class will go through 7 reps of each movement below on their own.
10 KB lunges
10 fast KB Swings
10 Alternating KB Clean and press
20 Crossbody Mountain Climbers
10 Low and fast Box jumps
10 High Jump Burpees
10 Pushups
10 Goblet squats
20 KB Thrusters

Core (5)
Coaches Choice

F.I.T. Test
Total TABATA round of:
KB swings (53/35)

10 min AMRAP:
15 KB lunges
15 alt KB clean & press
15 pairs of crossbody mountain climbers
* Every 2 minutes = 5 burps

TABATA w/ Partner (12)
Max effort for 20 seconds, 10 seconds “off” to rotate w/ partner.
– partners will spend 4:00 at each TABATA alternating between movements.
-teams can start at any TABATA pair they’d like.
-Both partners will work at the same time on their movement, then switch at each :10 rest.

TABATA 1. Box Jumps (low/fast) — Plate Ground 2 OH (45/25)

TABATA 2. Box Push-ups (feet or hands on) — Plate Bearhug Squats

TABATA 3. High Box Jumps (30/24) — Plate Thrusters

Finisher
4 Laps around the building
-Sprint the long side
-Jog the short side

10.14.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
Ascending Ladder:

100m run
1 push-up (Hand Release)

1 box jump (24/20)

1 pull-up (no bands)

100m, 2, 2, 2, 100m 3, 3, 3 …

Core (10)
Class Choice

F.I.T. Test (3)
2 minutes ME burpees

DECK OF CARDS
10 min running clock
CLUBS – KB swings
HEARTS – Box jumps
SPADES – Roll back/get ups
DIAMONDS – TRX rows

wild card = 400m run (class chooses wild card, i.e. – 9 of hearts)
Any Aces = 11 KB lunges (1+1 = 1)
DECK OF CARDS II

14 min running clock
CLUBS – KB thrusters
HEARTS – Hand release burpees
SPADES – Wall balls
DIAMONDS – Butt 2 ball squat jumps

wild card = 400m backwards run (class chooses wild card, i.e. – 5 of spades)
Any Aces = 11 off KB mountain climbers (1+1 = 1)

10.14.17 Partner WOD

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (Time)

12 Rounds

5 Power Cleans 155/105

10 Lateral burpees over bar

15 KB Swings 53/35
Partners alternate movements

Performance Metcon

PERF: Metcon (Time)

12 Rounds

5 Power Cleans 115/85

10 Lateral burpees over bar

15 KB Swings 44/26
Partners alternate movements

10.13.17 F.I.T

Capstone CrossFit – F.I.T.

Warmup (15)
Coach will demo a movement in the workout and have the class perform the movement for a few reps before moving on to the next movement to demo.

Core (7)
Coaches Choice

F.I.T. Test (3)
400m run for time

Workouts
F.I.T. Gone Bad #1
1:00 minute each, 2x through, running clock

wall walk & wall donkey
KB High Pull to KB Swing
box jump & top box squat
KB goblet squat & goblet lunge
barbell back squat to front squat

— Run 400m — (3)

F.I.T. Gone Bad #2
1:00 minute each, 3x through, running clock

wall balls (20/14)
barbell pushpress (65/55)
box overs (24)
Bent over barbell Row (65/55)
Calorie Row

10.13.17

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (Time)

60 Calorie Row

50 Toes to Bar

40 Wall Balls 20/14

30 Chest to Bar

20 Burpees

10 Shoulder to Overhead 185/125

Performance Metcon

PERF: Metcon (Time)

10 Shoulder to Overhead 135/95

20 Burpees

30 Pull-Up Variation

40 Wall Balls 14/8

50 Flutter Kicks (R+L=1)

60 Calorie Row

10.12.17

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (AMRAP – Reps)

AMREP 10

Run 1 Mile

-With remaining time:

ME Squat Snatches 135/95

Performance Metcon

The goal is for everyone to run the mile and come back and do the snatches.

PERF: Metcon (AMRAP – Reps)

1 Mile Run

Immediately Followed by 4 minutes of:

Max Effort Squat Snatch 95/65

10.11.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
4 Wall Walks
10 PVC Strict Press
5 Burpee Box Donkeys
5 Ring Rows
10 Box Step-Ups
2 Wall Walk to Handstand
10 Box Dips
5 Burpees
10 Box Jumps
400m Run

Core (7)
Class Choice (With Partner)

AMRAP w/ Partner (13)
11 minutes, 11 reps of each exercise
Divide as needed, only 1 partner can work at a time, must complete exercise before moving on.

11 wall walks
11 DB Strict press
11 Burpee Box Donkeys
11 pull-ups
11 box jumps (24/20)

Chipper w/ Partner (20)
Get through list 2x, divide as needed
Both partners can work at the same time, but must be on same exercise
40 Wall walk to handstand
80 Bench dips
80 DB curls
40 Burps
80 Box Jumps (Low/Fast)
800m run