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Capstone WOD
The Air Force WOD
For Time:
20 Thrusters, (95/65)
20 Sumo Deadlift High-pulls, (95/65)
20 Push Jerks, (95/65)
20 Overhead Squats, (95/65)
20 Front Squats, (95/65)
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.
Post total time.
Team Capstone WOD
Clean Pull 3-3-3
Clean Pull 3-3-3
Power Clean 2-2-2
Power Clean – 2,2,2; rest 5 min between sets
Hang Squat Clean 1-1-1
Hang Squat Clean 1-1-1
Power Cleans, Jerks, Double Unders
Every minute on the minute for 15 minutes: 2 Power Cleans
1 Jerk
15 Double-unders
*20 Burpees for each round not completed immediately after the 15 minutes.
Post loads used and number of penalty burpees.
Handstand Push Up (Strict)s, Handstand Push Up With Kips
5 rounds of:
5 Handstand Push Up (Strict)s
5 Handstand Push Up With Kips
This is not a timed workout.
Capstone CrossFit Gymnastics WOD
Chelsea
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.
Coach’s Notes
Kipping Week
Skill of the day
Butterfly Pullups
Capstone WOD
Push Press 1-1-1-1-1-1-1
Push Press 1-1-1-1-1-1-1
Treat
Max Effort 500m Row
For Time:
500 m Row
Post total time.
Capstone WOD
Runs, Burpees
As many rounds as possible in 15 mins of:
250 m Run
15 Burpees
Post total rounds.
Team Capstone WOD
Deadlift x 16
One rep every 30 seconds for 8 minutes
Tabata Deadlifts, Burpees
8 rounds for max reps:
Deadlifts (275/185), 20 seconds
Rest 10 seconds
Burpees, 20 seconds
Rest 10 seconds
L Sits
Hold an L-sit for a total of 2:30 (parallettes)
Capstone CrossFit Gymnastics WOD
Diannie
5 rounds for time of:
30 Double Unders
30 Sit-up (abmat)s
9 Deadlifts
9 Handstand Push-ups
Post total time.
Coach’s Notes
Kipping Week
Skill of the day
Kipping Handstand Push-ups
Capstone WOD
Runs, Power Cleans, Pull-ups
3 rounds for time of:
400 m Run
21 Power Cleans 95 lbs
12 Pull-ups
Post total time.
Team Capstone WOD
Snatch Grip Push Press (behind neck) 3-3-3-3-3
Snatch Grip Push Press (behind neck) 3-3-3-3-3
Rack Jerk 1-1-1-1-1
Rack Jerk
Sumo Deadlift High-pull, Push Jerk
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Post total time.
Max Effort Handstand Hold x3
3 rounds for time of:
Max Effort Handstand Hold
Post total time.
Capstone WOD
“Air Force Karen”
For Time:
150 Wall Balls 20/14 lbs
Every minute on the minute do 4 burpees
Post total time.
Team Capstone WOD
Back Squat 1-1-1-1-1-1-1
Back Squat 1-1-1-1-1-1-1
Heavy Thrusters, Muscle-ups
Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up
Post total time.
Toes Through Rings, Box Jump (30 in.)s
5 rounds of:
15 Toes Through Rings
10 Box Jump (30 in.)s
This is not a timed workout.
Capstone CrossFit Gymnastics WOD
Toes-to-Bars, Rope Climbs, Plank Holds, Double Unders, Box Jump (24 in.)s, etc.
3 Rounds for reps of:
Toes-to-Bar
Rope Climb
Plank Hold
Double Under
Box Jumps
Ground to Overheads (95/65)
Rest
1 minute at each exercise. Every time you come out of the plank hold, subtract 10 reps from your total score. Post total reps.
Coach’s Notes
Kipping Week
Skill of the day
Kipping Toes-to-Bar
Capstone WOD
Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Team Capstone WOD
Clean & Jerk 1-1-1-1-1-1-1
Seven rounds of one rep each of clean and jerk.
Grace
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post total time.
Burpee Box Jump Overs
For Time:
30 Burpee Box Jump Overs
Post total time.
Capstone CrossFit Gymnastics WOD
Medicine Ball Burpee Broad Jumps, Walking Lunges, Handstand Walks, Rests
Post total distance for:
3 min Medicine Ball Burpee Broad Jumps (20/14)
2 min Walking Lunges
1 min Handstand Walk (starting on wall)
Rest 2 min
3 min Handstand Walk (starting on wall)
2 min Medicine Ball Burpee Broad Jumps (20/14)
1 min Walking Lunge
Rest 2 min
3 min Walking Lunge
2 min Handstand Walk (starting on wall)
1 min Medicine Ball Burpee Broad Jump (20/14)
Coach’s Notes
Handstand Week
Skill of the day
Handstand Walk
Capstone WOD
Thruster 1-1-1-1-1-1-1
Thruster 1-1-1-1-1-1-1 reps
Post loads.
Treat
1/2 Karen
For Time:
75 Wall Balls 20 lbs
Post total time.
Endurance Box WOD
10 x 200 m (run)
Run: 10×200 meters. Rest 90 secs between intervals.
Capstone WOD
Kettlebell Swings, Double Unders, Sit-ups (abmat)
3 rounds for time of:
50 Kettlebell Swings 1.5 pood
100 Double Unders
50 Sit-up (abmat)s
Post total time.
Team Capstone WOD
Deadlift 10RM
Deadlift 10RM
Diane
21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups
Post total time.
Inverted Burpees, Strict Toes To Bars
For 10 minutes:
5 Inverted Burpees
10 Strict Toes To Bars
This is not a scored workout.
Capstone CrossFit Gymnastics WOD
Press To Shoulder Stands, Hang Power Cleans, Press To Handstands, Push Presses
20 minutes of work for quality:
4 Press To Shoulder Stands
8 Hang Power Cleans (body weight)
4 Press To Handstands
8 Push Presses (body weight)
This is not a timed workout.
Coach’s Notes
Handstand Week
Skill of the day
Press to shoulder stand/handstand
Capstone WOD
Randy
75# Power Snatch, 75 reps
Post total time.
Endurance Box WOD
Tosh
3 rounds for time of:
200 m Run
Rest
400 m Run
Rest
600 m Run
Rest
Post total time.
Team Capstone WOD
Push Press 3-3-3-3
Push Press 3-3-3-3
Push Jerk 1-1-1-1
Push Jerk 1-1-1-1
Pull-ups, Ring Dips, Sit-ups
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Capstone WOD
Runs, Thrusters, Burpees
As many rounds as possible in 15 mins of:
100 m Run
7 Thrusters 135 lbs
15 Burpees
Post total rounds.
Team Capstone WOD
Front Squat 3-3-3-3-3
Front squat 3-3-3-3-3 reps
Post loads.
Front Squats, Double Unders
For Time:
5 Front Squats (225/155)
50 Double Unders
4 Front Squats (225/155)
40 Double Unders
3 Front Squats (225/155)
30 Double Unders
2 Front Squats (225/155)
20 Double Unders
1 Front Squat (225/155)
10 Double Unders
Post total time.
Turkish Get-Ups
For 5 minutes:
Turkish Get-Ups (53/35)
This is not a scored workout.
Capstone CrossFit Gymnastics WOD
Handstand Holds, Handstand Push-ups, Pull Up (Hold)s, Pull-ups, Ring Dip Holds, etc.
5 rounds of:
Handstand Hold 30 seconds
Handstand Push-up max reps
Pull Up (Hold) 30 seconds
Pull-up max reps
Ring Dip Hold 30 seconds
Ring Dip max reps
Rest as needed between rounds. Post reps for each round.
Coach’s Notes
Handstand week
Skill of the day
Handstand Hold
