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Capstone WOD
Runs, Hang Power Snatches
3 rounds for time of:
400 m Run
21 Hang Power Snatches 95 lbs
Post total time.
Team Capstone WOD
Power Clean + Squat Clean + Squat Clean Thruster 1-1-1-1-1-1-1
Power Clean + Squat Clean + Squat Clean Thruster 1-1-1-1-1-1-1
Muscle-ups, Clean & Jerks
Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds
Post total reps, muscle-ups plus clean and jerks.
Max Effort Box Jumps
As high of box jump as possible. Static start.
Capstone CrossFit Gymnastics WOD
30 Muscle-Ups
30 muscle-ups for time.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Coach’s Notes
Muscle Up Week!
SOD
Muscle Up/Stringing together
Capstone WOD
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Treat
Pull-ups, Push-ups
10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups
Push-ups
Cut-off @ 5:00.
Post total time.
Endurance Box WOD
3 x 800m, rest 2:00 (run)
Run: 3 x 800m, rest 2:00, hold splits within 3-5 seconds.
Post total time.
Capstone WOD
Thrusters, Hanging Power Cleans, Sumo Deadlift High-pull
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post total rounds completed.
Team Capstone WOD
CrossFit Games Regional 11.3
21-15-9 reps for time of:
Deadlift (315 lb / 205 lb)
Box jump (30″/24″)
Post total time.
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders,
Sit-ups.
Capstone CrossFit Gymnastics WOD
Beat Swings, Ring Swings, Kip Ups, Muscle Up Progressions, Muscle-ups
20 minutes for Quality of:
10 Beat Swings
8 Ring Swings
6 Kip Ups
4 Muscle Up Progressions
2 Muscle-ups
This is not a timed workout.
Coach’s Notes
Muscle Up Week!
SOD
Muscle Up Kip
Capstone WOD
Lunges, Pull-ups, Sit-ups
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time.
Team Capstone WOD
Snatch Push Press 2-2-2-2
Snatch Push Press 2-2-2-2
Rack Jerk 1-1-1-1
Rack Jerk 1-1-1-1
Bench Presses, Power Cleans
5 rounds for time of:
5 Bench Presses (205/135)
5 Power Cleans (205/135)
Post total time.
Pull-up (strict)s, Handstand Push Up (Strict)
3 rounds of:
12 Pull-up (strict)s
12 Handstand Push Up (Strict)s
This is not a timed workout.
Endurance Box WOD
CFE – Short Tosh
From 04JAN2011 CrossFitEndurance WOD:
Rest interval equals effort time.
100 m sprint, rest 100 m time
200 m sprint, rest 200 m time
400 m sprint, rest 400 m time
Capstone WOD
Double Unders, Box Jumps, Kettlebell Swings
5 rounds for time of:
40 Double Unders
30 Box Jump – 24 in.s
20 Kettlebell Swings 1.5 pood
Post total time.
Team Capstone WOD
Back Squat 2-2-2-2-2-2-2-2-2-2
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Bodyweight Back Squats, Rows, Burpees
The “S3″ workout:
For Time:
30 Bodyweight Back Squats 0 lbs
1000 m Row
50 Burpees
Post total time.
Toes Through Rings
100 Toes Through Rings
This is not a timed workout.
Capstone CrossFit Gymnastics WOD
False Grip Hangs, Hips To Ring Pull Ups, Sit-up (abmat)s, Ring Dip Holds, Ring Dips, etc.
For Time:
30 sec False Grip Hang
15 Hips To Ring Pull Ups
30 Sit-up (abmat)s
30 sec Ring Dip Hold
15 Ring Dips
30 sec Front Support Hold
3/6/9 Muscle-ups
Post total time.
Coach’s Notes
Muscle Up Week!
SOD
Muscle Up Strength
Capstone WOD
Runs, Power Clean & Jerks
For Time:
800 m Run
30 Power Clean & Jerks 135 lbs
800 m Run
Post total time.
Team Capstone WOD
Clean Pull 3-3-3
Clean Pull 3-3-3
Squat Clean 1-1-1
Squat Clean 1-1-1
Hang Squat Clean 5-5-5
Hang Squat Clean 5-5-5
2010 Online Qualifier WOD #3
3 rounds for time of:
7 Front Squats 185 lbs
7 Muscle-ups
Post total time.
Burpee Pull Up + Inverted Burpee Toes To Bars
35 Burpee Pull Up + Inverted Burpee Toes To Bars
This is not a timed workout.
Capstone CrossFit Gymnastics WOD
Gymnastics Max Day
Max Effort Pull-ups
Max Effort Hollow Hold
Max Effort Push-ups
Max Effort Double Unders
Max Effort Ring Dips
Max Effort Air Squats
Max Effort Toes to Bars
Max Effort Handstand Hold
This is not a timed workout. Rest as needed. Post total reps/time per exercise.
Coach’s Notes
BENCHMARK Week!
Skill of the day
Double Unders
Capstone WOD
Deadlift 3-2-2-2-1-1-1-1-1
Deadlift 3-2-2-2-1-1-1-1-1
Endurance Box WOD
6 x 400m (run)
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
Capstone WOD
Push-up (hand release)s, Squats, Pull-ups, Handstand Push-ups
For Time:
100 Push-up (hand release)s
75 Squats
50 Pull-ups
25 Handstand Push-ups
Post total time.
Team Capstone WOD
Deadlift 1-1-1-1-1
Deadlift 1-1-1-1-1
Deadlifts, Burpees, Knees-to-elbows
21-15-9 reps of:
Deadlifts (275/185)
Burpees
Knees-to-elbows
Post total time.
Sit-up (GHD)s, Box Jump (30 in.)s
For 8 minutes:
10 Sit-up (GHD)s
10 Box Jump (30 in.)s
This is not a timed workout.
Capstone CrossFit Gymnastics WOD
Gymnastic Total
Max Effort Strict Muscle ups (with a turn out, and form feet together, no kip) (Reps)
Max Effort Handstand Push up (Shoulder measure, legs together, no kip) (Reps)
Max Effort L Sit (Legs straight and together, at 90 degrees) (Seconds)
Coach’s Notes
BENCHMARK Week!
Skill of the day
Handstand Push-ups
Gymnastics Treat
3 rounds for time of:
10 Box Jump (24 in.)s
100 ft Bear Crawl
50 Double Unders
Post total time.
Capstone WOD
Kettlebell Swings, Box Jump (24 in.)
For Time:
50 Kettlebell Swings 1.5 pood
10 Box Jump (24 in.)s
40 Kettlebell Swings
20 Box Jumps
30 Kettlebell Swings
30 Box Jumps
20 Kettlebell Swings
40 Box Jumps
10 Kettlebell Swings
50 Box Jumps
Post total time.
Endurance Box WOD
4 x 1200m, rest 2:00 (run)
Run: 4 x 1200m, rest 2:00, deviate no more than +/- 3-5 seconds.
Post time per round.
Team Capstone WOD
Push Press 2-2-2-2
Push Press 2-2-2-2
Split Jerk 1-1-1-1
Split Jerk 1-1-1-1
Double Unders, Shoulder-to-Overheads
For Time:
50 Double Unders
10 Shoulder-to-Overheads (165/110)
40 Double Unders
8 Shoulder-to-Overheads (165/110)
30 Double Unders
6 Shoulder-to-Overheads (165/110)
20 Double Unders
4 Shoulder-to-Overheads (165/110)
10 Double Unders
2 Shoulder-to-Overheads (165/110)
Post total time.
Shoot-Throughs
40 Shoot-Throughs
This is not a timed workout.
Capstone WOD
Runs, Front Squats, Burpees
For Time:
1000 m Run
30 Front Squats 135 lbs
50 Burpees
Post total time.
Team Capstone WOD
Front Squat 5-5-5-5-5
Five sets of five reps of front squat.
Back Squats, Pull-up – Chest To Bars, Push-ups
As many rounds as possible in 15 minutes of:
3 Back Squats 225 lbs
6 Pull-up – Chest To Bars
9 Push-ups
Post total rounds.
Skin The Cats, Strict Toes To Bars
For 10 minutes:
5 Skin The Cats
10 Strict Toes To Bars
This is not a timed workout.
Capstone CrossFit Gymnastics WOD
Cindy
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.
Coach’s Notes
BENCHMARK Week!
Skill of the day
Push-ups
