PDF Version
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
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.
Capstone WOD
Deadlift 1-1-1-1-1-1-1
Seven rounds of one rep of deadlift.
Treat
Toes to Bar
For Time:
50 Toes to Bar
Post total time.
Coach’s Notes
5 minute cut-off time
Endurance Box WOD
1 mile repeats x 3
3 x 1 mile repeats
rest 5 minutes between runs
Capstone WOD
Grace
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post total time.
Capstone CrossFit Gymnastics WOD
Rolling Burpees, Squat Box Jumps, Pull-up (chest-to-bar)s
21-15-9 reps of:
Rolling Burpees
Squat Box Jumps
Pull-up (chest-to-bar)s
Post total time.
Skill of the day
Chest to Bar Pullups
Team Capstone WOD
Heavy Grace
30 Clean and Jerks 155/105 lb
Post total time.
Capstone WOD
Runs, Push-ups, Sit-up (abmat)s
For Time:
1000 m Run
100 Push-ups
75 Sit-up (abmat)s
Post total time.
Endurance Box WOD
6-12 x 200m w/ 2min Rest (run)
Run: 6-12 x 200m w/ 2 min rest between.
Post time per round.
Team Capstone WOD
Unbroken by OPT
For Time:
35 unbroken wall balls 20 lbs
10 unbroken hspus
35 unbroken wall balls 20 lbs
20 unbroken chest to bar pullups
35 unbroken wall balls 20 lbs
30 unbroken pushups
35 unbroken wall balls 20 lbs
40 unbroken jumping pullups
Post total time.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
Post total rounds.
Capstone WOD
Kettlebell Swings, Front Squats, Pull-ups
3 rounds for time of:
30 Kettlebell Swings 53 lbs
25 Front Squats 95 lbs
20 Pull-ups
Post total time.
Capstone CrossFit Gymnastics WOD
Forward Rolls, L Sits, Ring Dips, Broad Jumps, Rolling Pistols
For Time:
10 Forward Rolls
Max Effort L Sit
20 Ring Dips
50 ft Broad Jump
30 Rolling Pistols
50 ft Broad Jump
20 Ring Dips
Max Effort L Sit
10 Forward Rolls
Post total time.
Skill of the day
Forward Rolls
Team Capstone WOD
Deadlift 10-10-10
Deadlift 10-10-10
Coach’s Notes
Touch-and-go for 10-10-10.
Deadlifts, Air Squats, Handstand Push-ups
5 rounds for time of:
7 Deadlifts 275/185 lbs
30 Air Squats
7 Handstand Push-ups
Post total time.
Capstone WOD
Box Jump Annie
50-40-30-20-10 reps of:
Box Jump (24 in.)s
Double Unders
Post total time.
Capstone CrossFit Gymnastics WOD
Burpees, Handstand Push-ups, Box Jumps, Kettlebell Swings, Pull-ups, etc.
For Time:
1 Burpee
2 Handstand Push-ups
3 Box Jumps
4 Kettlebell Swings (70/53)
5 Pull-ups
6 Ring Dips
7 Wall Balls (20# for men and women)
8 Push-ups
9 V-ups
10 Muscle-ups
Round 1: 1 burpee.
Round 2: 2 HSPU, 1 Burpee.
Round 3: 3 Box Jumps, 2 HSPU, 1 Burpee, etc.
Post total time.
Skill of the day
Pull-ups
Team Capstone WOD
3 x 100 Double-unders
3 x 100 Double-unders
Rest as needed between rounds. Time each round separately.
Wall Ball, Toes-to-Bar
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar
Post total time.
Capstone/Team/Endurance Box WOD
4 x 400m
4 rounds for time of:
400 m Run
Rest
Post run times, rest times, and total time.
