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Capstone WOD
Heath
21-15-9 for time of:
Handstand Push-ups
Kettlebell Swings (53/35)
Burpees
Post total time.
Team Capstone WOD
Nasty Girls
3 rounds for time of:
50 Squats,
7 Muscle-ups,
135 pound Hang power cleans, 10 reps.
Back Squat 5-5-5-5-5
Five rounds of five reps each of back squat.
At Capstone Crossfit we are always looking for ways to improve our ability to help each of our athlete members and the people ofLubbockachieve their specific fitness goals. Both Endurance Box and Colossal Ops were created to provide the most effective training for achieving peak endurance output and explosive power for competitive athletics respectively.
In this same pursuit of providing no-compromise highly effective programs, we are extremely excited to announce that we are adding Crossfit Gymnastics to the arsenal of fitness training at Capstone Crossfit! As you learned in your Elements workshop (but maybe forgot), Crossfit defines “Gymnastics” exercises as exercises that move your own body weight. Becoming efficient and effective in moving your own body weight is critical to your fitness, and it is also the foundation to all other exercises (weight lifting and monostructural). Within Crossfit Gymnastics, participants will develop significant gains in core strength, stability, and spatial awareness through constantly incorporating new positioning and skill progressions.
Gymnastics Coach Ally Poole
Every program is only as good as the coach. Knowing this, we are very excited to have our very own Crossfit Gymnastics certified instructor Ally Poole leading the Gymnastics program. Ally is an incredible instructor with over 15 years of gymnastics experience and over 11 years of coaching experience within the gymnastics arena. Having competed on the Junior Olympic, and state, regional, and national collegiate level, Ally has a wealth of knowledge and experiences to help develop the athletes she trains. Ally has been an avid Crossfitter at Capstone for well over a year, and she has competed in Crossfit competitions representing Capstone.
This dynamic program will start November 14th. There will be several membership options ranging from augmenting your current membership to a full Crossfit Gymnastics membership. To allow you to get familiar with this program and see what this program is all about, we have scheduled 4 free “Gymnastics extensions” that will fall right between the regular workouts on Mondays and Fridays for the next two weeks. The extensions will run for 15 minutes (or as long as you can stay) and will be at 6:50am, 5 pm, and 6:50pm October 31st, November 4th, 7th, and 11th . In the Extension, Ally will walk you through a mini workshop on a gymnastics skill
Let’s all welcome Ally to the Capstone coaching staff, and make your plans to stay late, or come early to one or more of the extensions the next two weeks.
Here’s to your peak (Gymnastic) fitness!
Capstone WOD
Cindy
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.
Team Capstone WOD
Runs, Kettlebell Swings, Pull-ups (chest-to-bar)
Heavy Helen
3 rounds for time of:
400 m Run
21 Kettlebell Swings 2 pood
12 Pull-up (chest-to-bar)s
Post total time.
Squat Clean 3-3-3
Squat Clean 3-3-3
Shoulder Press, Rest
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s).
Capstone WOD
Shoulder Press 3-3-3-3-3
Five rounds of three reps each of shoulder press.
Treat
Tabata Double Under Treat View ResultsLeaderboard
Description:
Tabata Double-under
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post reps per round.
Team Capstone AND Endurance Box WOD
4-6 x 800m, rest 2:00 (run)
Run: 4-6 x 800m, rest 2:00, hold efforts within 3-5 seconds
Capstone WOD
Russell’s Dirty 30 Birthday WOD
For Time:
30 Handstand Push-ups
30 Kettlebell Swings
30 Box Jump (24/20″)
30 Weighted Lunges (45/25)
30 Burpees
30 Wall Balls (20/14)
30 Pull-ups
30 Front Squats (95/65)
30 Double Unders
30 Thrusters (95/65)
Post total time.
Team Capstone WOD
Russell’s Dirty 30 Birthday WOD (Team Version)
For Time:
30 Handstand Push-ups
30 Ring Dips
30 Overhead Squats (95/65)
30 Box Jump (24/20″)
30 Wall Balls (20/14)
30 Kettlebell Swings (53/35)
30 Hang Squat Cleans (95/65)
30 Good Mornings (45/35)
30 Double Unders
30 Muscle-ups
Post total time.
Capstone WOD
Runs, Ring Dips
3 rounds for time of:
800 m Run
50 Ring Dips
Post total time.
Endurance Box WOD
8-12 x 100m, rest 1:00 (run)
Run: 8-12 x 100m, rest 1:00, hold efforts within 2-3 seconds or foul
Coach’s Notes
Foul = 50 burpees
Team Capstone WOD
Deadlifts, Thrusters
5-4-3-2-1 for time and for load:
Deadlifts
Thrusters
Power Snatch 3-3-3-3-3
Power Snatch 3-3-3-3-3
Capstone WOD
Runs, Overhead Squats, Pull-ups
3 rounds for time of:
400 m Run
30 Overhead Squats 75 lbs
15 Pull-ups
Post total time.
Team Capstone WOD
Muscle-ups, Runs, Squat Snatches, Burpee (bar facing)s, Rows, etc.
For Time:
15 Muscle-ups
400 m Run
then…
21-15-9 of:
Squat Snatches (115/80)
Bar Facing Burpees
then…
500 m Row
3 15 ft Rope Climbs
Post total time.
Front Squat 3-3-3-3-3
Front squat 3-3-3-3-3 reps
Post loads.
Capstone WOD
Sprints, Push-ups, Sit-up (abmat)s, Supermen
2 rounds for time of:
100 m Sprint
50 Push-ups
100 m Sprint
50 Sit-up (abmat)s
100 m Sprint
50 Supermen
Post total time.
Team Capstone WOD
Handstand Push-ups, Chest-to-bar Pull-ups, Dumbbell Walking Lunges
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
Post total time.
Capstone WOD
Pull-ups Max Reps
3 rounds max rep pullups
2 min rest between rounds
Treat
Wall Balls
For Time:
100 Wall Balls 20/14 lbs
Post total time.
Team Capstone WOD
Squat Clean 5-5-5-5-5
Squat Clean 5-5-5-5-5
Coach’s Notes
Team: Must be an unbroken set of 5, “tap-and-go”
Split Jerk 1-1-1-1-1-1-1
Seven rounds of one rep each of split jerk.
Capstone WOD
Kettlebell Swings, Kettlebell Sumo Deadlift High-pulls, One Arm Kettlebell Clean and Presses
Description:
As many rounds as possible in 20 mins of:
20 Kettlebell Swings 1.5 pood
20 Kettlebell Sumo Deadlift High-pulls 1.5 pood
20 One Arm Kettlebell Clean and Presses 1.5 pood
Post total rounds.
