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Capstone WOD
Karen
For time:
150 Wallball shots, 20 pound ball
Capstone CrossFit Gymnastics WOD
Sit-up (abmat)s, Planche Push Ups, Squat Snatches, Planche Holds
For Time:
100 Sit-up (abmat)s
30 Planche Push Ups
15 Squat Snatches 115/80 lbs
1 min Planche Hold
75 Sit-up (abmat)s
20 Planche Push Ups
10 Squat Snatches 115/80 lbs
45 sec Planche Hold
50 Sit-up (abmat)s
10 Planche Push Ups
5 Squat Snatches 115/80 lbs
30 sec Planche Hold
Post total time.
Skill of the day
Planche
Team Capstone WOD
Power Cleans, Thrusters
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster
Post total time.
Capstone WOD
Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time.
Team Capstone WOD
30 Muscle-Ups
30 muscle-ups for time.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
OC Throwdown 2012 Qualifier 11.3
5 rounds for time of:
8 Burpee (bar facing)s
8 Deadlifts 225/135 lbs
8 Toes-to-Bars
Post total time.
Capstone WOD
Push Presses, Box Jump (24 in.)s
5 rounds for time of:
10 Push Presses 95 lbs
15 Box Jump (24 in.)s
Post total time.
Capstone CrossFit Gymnastics WOD
Handstand Shifters, Deadlifts, Handstand Shoulder Touches, Power Cleans, Handstand Walks, etc.
3 rounds for time of:
10 Handstand Shifters
10 Deadlifts 135/95 lbs
10 Handstand Shoulder Touches
10 Power Cleans 135/95 lbs
10 m Handstand Walk
10 Power Snatches 135/95 lbs
Post total time.
Skill of the day
Handstand Walks
Team Capstone WOD
Squat Snatch 5-4-3-2-1
Squat Snatch 5-4-3-2-1
Coach’s Notes
Squat Snatch must be an unbroken, touch-and-go set on the sets with multiple reps. Reattempt sets if needed.
Alyssa’s 24th Birthday WOD
For Time:
Buy-in
24 Double Unders (Unbroken)
then 24-18-12-6 of…
Handstand Pushups
Overhead Squats (95/65)
Cash-out
24 Double Unders (Unbroken)
Post total time.
Capstone WOD
Runs, Double Unders
3 rounds for time of:
800 m Run
100 Double Unders
Post total time.
Capstone WOD
Hang Power Snatch 3-3-3-3-3
Hang Power Snatch 3-3-3-3-3
Treat
Sit-up (abmat)s, Burpees
As many rounds as possible in 5 mins of:
10 Sit-up (abmat)s
10 Burpees
Post total rounds.
Capstone WOD
Burpee Box Jumps, Wall Balls
As many rounds as possible in 15 mins of:
7 Burpee Box Jumps
21 Wall Balls 20 lbs
Post total rounds.
Team Capstone WOD
Karen
For time:
150 Wallball shots, 20 pound ball
Capstone CrossFit Gymnastics WOD
Back Levers, Handstand Shoulder Touches, Kettlebell Walking Lunges
4 rounds for quality of:
5 Back Levers
25 Handstand Shoulder Touches
50 ft Kettlebell Walking Lunge 44 lbs
This is not a timed workout.
Skill of the day
Back Levers
Capstone WOD
Mary (Alternative)
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Handstand Push-ups
15 Pistols
Post total rounds.
Team Capstone WOD
“Geoff’s Birthday Wod”
For Time:
800 m Run
9 Muscle-ups
9 Clean & Jerks 135 lbs
7 Muscle-ups
7 Clean & Jerks 135 lbs
5 Muscle-ups
5 Clean & Jerks 135 lbs
800 m Run
Post total time.
Capstone WOD
Sumo Deadlift High-pulls, Thrusters
5 rounds for time of:
15 Sumo Deadlift High-pulls 75 lbs
15 Thrusters 75 lbs
Post total time.
Team Capstone WOD
Deadlifts, Handstand Push-ups, Box Jump (24 in.)s
7 rounds for time of:
3 Deadlifts (315 # M / 185-195 F
6 Handstand Push-ups
9 Box Jump (24 in.)s
Post total time.
Coach’s Notes
Deadlift (315/205), Box Jump (24/20″). Absolutely NO INJURIES! If you cannot do the prescribed weight with great form, scale down!
Cindy – 10 rounds
Complete 10 rounds of “Cindy” as quickly as possible….(15 minute time cap)
1 round is:
5 Pull-ups
10 Push-ups
15 Air Squats
Post total time.
Capstone CrossFit Gymnastics WOD
Burpees, Jumping Alternating Lunges, Double Unders, Shuttle Runs
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Post total time.
Skill of the day
Double Unders
The CrossFit Games OPEN is here, and you are invited. What are the CrosFit Games? The CrossFit Games are an annual, world-wide competition to determine the Fittest on Earth. The CrossFit Games season consists of three stages of competition beginning with the CrossFit Games Open, followed by the CrossFit Games Regionals, and concluding with the 2012 CrossFit Games. Last year, a team from Capstone CrossFit qualified for Regionals and ended up placing 9th overall in the Southwest Regional team division. In 2012, the CrossFit Games Open starts here.
During the Open, any athlete can participate in the 5 weeks of workouts to try and win a spot at the CrossFit Regional competition. To validate your workout, athletes must either video their performance and upload it to the CrossFit Games site, or they can visit an official CrossFit affiliate and have the gym validate their performance. CAPSTONE CROSSFIT is hosting an open time each Saturday at 12:00 noon where we will validate scores for free!
If you want to participate in the Open, you can register on the CrossFit Games site here: games.crossfit.com. The official rules as well as other important information are available on the site. If you have any questions please email us at info@capstonecrossfit.com.
Capstone WOD
Double Unders, Burpees
For Time:
150 Double Unders
100 Burpees
150 Double Unders
Post total time.
Capstone CrossFit Gymnastics WOD
Arnie
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Post total time.
Skill of the day
Kettlebell Swings
Team Capstone WOD
Squat Snatch 5-5-5-5-5
Squat Snatch 5-5-5-5-5
Coach’s Notes
Touch-and-go for 5-5-5-5-5 snatches
Squat Cleans, Pull-ups, Double Unders
As many rounds as possible in 10 minutes of:
6 Squat Cleans 55 kg
12 Pull-ups
24 Double Unders
Post total rounds and reps.
