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Capstone WOD
Runs, Box Jump (24 in.)s, Kettlebell Swings
3 rounds for time of:
400 m Run
25 Box Jump (24 in.)s
25 Kettlebell Swings 1.5 pood
Post total time.
Capstone CrossFit Gymnastics WOD
Strict Monday!
Perform the following for quality, in any order, any rep scheme:
20 Strict Toes To Bars
20 Pull-up (L)s
20 Handstand Push Up (Strict)s
20 Ring Dip (Strict)s
20 Muscle Up (Strict)s
This is not a timed workout.
Skill of the day
Legless Rope Climbs
Team Capstone WOD
Power Snatch 1-1-1-1-1-1-1
Power Snatch 1-1-1-1-1-1-1
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Post total rounds.
Capstone WOD
Push-ups, Sit-up (abmat)s
For Time:
50 Push-ups
50 Sit-up (abmat)s
40 Push-ups
40 Sit-up (abmat)s
30 Push-ups
30 Sit-up (abmat)s
20 Push-ups
20 Sit-up (abmat)s
10 Push-ups
10 Sit-up (abmat)s
Post total time.
Team Capstone WOD
CrossFit Total
Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep
Post total weight.
Capstone CrossFit Gymnastics WOD
Ring Swings, Hollow Rocks, Front Supports, Arch Rocks
5 rounds for time of:
10 Ring Swings
50 Hollow Rocks
1 min Front Support hold on rings
50 Arch Rocks
Post total time.
Skill of the day
Ring Swings
Capstone WOD
Max Effort Clean
1 Rep Max Clean
Coach’s Notes
Any style clean…1-1-1-1-1-1-1
Endurance Box WOD
Tabata Run
Eight rounds of runs with 20 seconds of work and ten seconds rest.
Post total reps (distance in this case) and reps (distance) per round.
Coach’s Notes
Run 10m for your tabata. Practice that quick turn-around.
Capstone WOD
Power Snatches, Double Unders
5 rounds for time of:
6 Power Snatches 135 lbs
15 Double Unders
Post total time.
Capstone CrossFit Gymnastics WOD
Negative Muscle Ups, Front Lever – Knee Tuck Progessions, Good Mornings
3 rounds for quality of:
15 Negative Muscle Ups
15 Front Lever – Knee Tuck Progessions
30 Good Mornings
This is not a timed workout.
Skill of the day
Front Levers
Capstone WOD
Burpee Broad Jumps, Walking Lunges, Kettlebell Swings, Burpees, Medicine Ball Slams
2 rounds for time of:
100 ft Burpee Broad Jump
100 ft Walking Lunge
21 Kettlebell Swings 1.5 pood
21 Burpees
21 Medicine Ball Slams 20 lbs
100 ft Burpee Broad Jump
100 ft Walking Lunge
Post total time.
Team Capstone WOD
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Cleans, GHD Sit-ups
21-15-9 reps for time of:
135 pound Clean
GHD sit-up
Post total time.
Capstone WOD
Push Presses, Box Jump (24 in.)s, Pull-ups
As many rounds as possible in 20 mins of:
15 Push Presses 95 lbs
15 Box Jump (24 in.)s
15 Pull-ups
Post total rounds.
Capstone CrossFit Gymnastics WOD
Tabata Holds
Perform each of the following holds 8 times for 20 seconds, followed by 10 seconds of rest:
Handstand Hold
L-Sit Hold
Bottom of the Squat Hold
Ring Plank Hold
Penalty: Every time you come out of a hold within the 20 seconds, you get 3 burpees after the wod. Score is number of burpees penalized (the lower the better).
Skill of the day
Handstand Pirouettes
Team Capstone WOD
Push Presses, Box Jump (30 in.)s, Pull-up (chest-to-bar)s
As many rounds as possible in 20 mins of:
10 Push Presses (115/75)
10 Box Jumps (30/24″)
10 Pull-ups (chest-to-bar)
Post total rounds.
Capstone WOD
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post Time
Team Capstone WOD
Cindy Was A Nice Girl
Buy In: 50 KBS
Then…
AMRAP Cindy with:
5 Chest to Bar pull-ups
10 Hand Release push-ups (feet on 45 lb plate)
15 Front Squat (115 lb)
Score is total number of reps completed in 10 minutes.
Capstone CrossFit Gymnastics WOD
In And Outs, Tuck Jumps, Wall Climbs
21-15-9 reps of:
In And Outs
Tuck Jumps
Wall Climbs
Post total time.
Skill of the day
L-sit
Capstone WOD
Deadlift 3-3-3-3-3
Five rounds of three reps of deadlift.
Treat
5 Minute Burpee Challenge
As many burpees as possible in 5 minutes.
Team Capstone WOD
Squat Snatch 1-1-1-1-1-1-1
Squat Snatch 1-1-1-1-1-1-1
Capstone WOD
Randy
75# Power Snatch, 75 reps
Post total time.
Capstone CrossFit Gymnastics WOD
Toes-to-Bars, Ring Dips, Kettlebell Swings
As many rounds as possible in 15 minutes of:
5 Toes-to-Bars
10 Ring Dips
15 Kettlebell Swings 24 kg
Post total rounds.
Skill of the day
Kipping toes to bar
Team Capstone WOD
Row, Run
Three rounds for time of:
Row 1000 meters
Run 800 meters
Post total time.
Shoulder Press 5-5-5-5-5
Shoulder Press 5-5-5-5-5
Capstone WOD
Wall Balls, Kettlebell Swings
For Time:
75 Wall Balls 20 lbs
50 Kettlebell Swings 1.5 pood
75 Wall Balls 20 lbs
Post total time.
Team Capstone WOD
Double Unders, Muscle-ups, Deadlifts
3 rounds for time of:
50 Double Unders
5 Muscle-ups
5 Deadlifts 315 lbs
Post total time.
