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Capstone WOD
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post 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 Power Clean 1-1-1
Hang Power Clean 1-1-1
Run, Power Cleans
3 rounds for time of:
800 m Run
21 Power Cleans, 155 lbs
Post total time.
Seated Box Jumps
4 rounds of:
10 Seated Box Jumps
*Establish challenging height for a set of 10 reps.
This is not a timed workout.
Capstone CrossFit Gymnastics WOD
Backbends, Renegade Rows, Inverted Burpees, Handstand Push-ups, Ring Dips, etc.
For Time:
5 Backbends
10 Renegade Rows
15 Inverted Burpees
20 Handstand Push-ups
25 Ring Dips
30 Man On Fires
35 Toes Through Rings
40 Side Sides
45 Box Overs (Side To Side)s
Post total time.
Coach’s Notes
Chipper week!
Skill of the day
Backbends
Capstone WOD
Rack Jerk 1-1-1-1-1-1-1
Rack Jerk (behind the neck) 1-1-1-1-1-1-1
Endurance Box WOD
3 x 1M, rest 3:00 (run)
Run: 3 x 1M, rest 3:00, deviate no more than +/- 3-5 seconds.
Post time per round.
Capstone WOD
Runs, Sumo Deadlift High-pulls
3 rounds for time of:
400 m Run
21 Sumo Deadlift High-pulls 95 lbs
Post total time.
Team Capstone WOD
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Christine
3 rounds for time of:
500m row
12 Deadlifts
21 Box Jumps
Post total time
Turkish Get-Ups, Double Unders (Unbroken)s
5 rounds of:
6 Turkish Get-Ups 53 lbs
35 Double Unders (Unbroken)s
This is not a timed workout.
Capstone CrossFit Gymnastics WOD
Wall Climbs, Jumping Squats, Pass Throughs, Push-ups, Bridge Ups, etc.
Description:
For Time:
9 Wall Climbs
18 Jumping Squats
9 Pass Throughs
18 Push-ups
9 Bridge Ups
18 Jumping Alternating Lunges
9 Shoot-Throughs
18 Toes-to-Bars
9 Muscle-ups
18 Double Unders (Unbroken)s
Post total time.
Coach’s Notes
Chipper Week
Skill of the day
Pass Throughs
Capstone WOD
Power Clean To Overheads, Burpees, Sit-up (abmat)s
As many rounds as possible in 15 mins of:
5 Power Clean To Overheads 135 lbs
10 Burpees
15 Sit-up (abmat)s
Post total rounds.
Endurance Box WOD
4 x 400m, rest 90 seconds (run)
Run: 4 x 400m, rest 90 seconds, hold all splits within 2-3 seconds
Team Capstone WOD
Snatch Push Press 2-2-2
Snatch Push Press 2-2-2
Rack Jerk 1-1-1
Rack Jerk 1-1-1
Run, Ring Dips, Pull-ups, Run
For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters
Post total time.
Capstone WOD
Kelly
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post total time.
Team Capstone WOD
Back Squat 2-2-2
Back Squat 2-2-2
Front Squat 2-2-2
Front Squat 2-2-2
Back Squats, Kettlebell Swings
21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing
Post total time.
3×20 GHD situps
3 rounds of:
20 Sit-up (GHD)s
This is not a timed workout.
Capstone CrossFit Gymnastics WOD
Beast 12
For time:
25 Walking lunge steps,
20 Pull-ups,
50 Box jumps, 20 inch box,
20 Double-unders,
25 Ring dips,
20 Knees to elbows,
30 Kettlebell swings, 2 pood,
30 Sit-ups,
20 Hang squat cleans, 35 pound dumbells,
25 Back extensions,
30 Wall ball shots, 20 pound ball,
3 Rope climb ascents.
Coach’s Notes
Chipper Week!
Skill of the day
Pull-ups
Capstone WOD
Runs, Double Unders, Push-ups
4 rounds for time of:
400 m Run
50 Double Unders
25 Push-ups
Post total time.
Team Capstone WOD
Clean Pull 5-5-5
Clean Pull 5-5-5
Squat Clean 4-4-4
Squat Clean 3×4 @ 60% 1 rm
Hang Squat Clean 3-3-3
Hang Squat Clean 3-3-3
Thrusters, Muscle-ups, Run
5 rounds for time of:
5 Thrusters 155 lbs
5 Muscle-ups
400 m Run
Post total time.
BONUS Knees-to-elbows (3)
50 Knees-to-elbows
This is not a timed workout.
Capstone CrossFit Gymnastics WOD
Capstone CrossFit Gymnastics Obstacle Course 3
As many rounds as possible in 25 mins of:
1 Bridge Kickover
1 Kettlebell Burpee Sumo Deadlift High Pull Swing (53/35)
1 Turkish Get-Up + Overhead Squat (53/35)
1 Burpee (bar facing)
1 Bear Complex (115/80)
10 ft Bridge Walk
100 m Kettlebell Farmer’s Walk (44/26)
25 ft Handstand Walk back to start
Post total rounds.
Coach’s Notes
Obstacle Course Week Continued!
Skill of the day
Bridge Kickover (it’s scalable!)
Capstone WOD
Hang Power Snatch 3-3-3-3-3
Hang Power Snatch 3-3-3-3-3
Treat
Walking Lunges
Cover as much distance as possible in five minutes of walking lunges!
Endurance Box WOD
6 x 600m, rest 90 seconds (run)
Run: 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds.
Post time per round.
Capstone WOD
Box Jump (24 in.)s, Burpees, Kettlebell Swings
For Time:
100 Box Jump (24 in.)s
75 Burpees
50 Kettlebell Swings 1.5 pood
Post total time.
Team Capstone WOD
Deadlift 3-3-3-3-3
Five rounds of three reps of deadlift.
Zimmerman
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups
Post total rounds.
Back Extensions (Ghd)s, Box Jump (24 in.)s
6 rounds of:
12 Back Extensions (Ghd)s
15 Box Jump (24 in.)s
This is not a timed workout.
Capstone CrossFit Gymnastics WOD
Capstone CrossFit Gymnastics Obstacle Course 2
4 Rounds, each for time of:
1 Med ball clean (20/20)
1 Wall ball
1 Wall ball situp
Half Rope Climb (or 3 pulls)
1 Muscle Up
1 Ring Forward Roll
1 Monkey bar traverse
100m Backward Run
25ft Pistol walk
1 Monkey bar traverse
Rest 1 minute
Post time for each round through the course. Try to beat your last time each round.
Coach’s Notes
Obstacle Course Week Continued!
Skill of the day
Muscle Up
Capstone WOD
Deadlifts, Toes-to-Bar
Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar
Post total time.
Team Capstone WOD
Push Press 2-2-2
Push Press 2-2-2
Push Jerk 1-1-1
Push Jerk 1-1-1
Shoulder to Overhead, Burpees
For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees
Partition as needed, any order.
Strict Toes To Bars
Notes: There should be ZERO swinging momentum on each rep. Also, do not use the ground to start the movement. Hang absolutely still before beginning each rep.
Capstone WOD
45 thrusters/ 45 pullups
For Time:
Complete in any order and any number of sets
45 Thrusters 95 lbs
45 Pull-ups
Post total time.
Capstone CrossFit Gymnastics WOD
Capstone CrossFit Gymnastics Obstacle Course 1
As many rounds as possible in 20 mins of:
1 Wall Handstand Forward Roll
Inchworm to Box
1 Burpee Box Jump Over, Stick
10 Double Unders
1 Shoot-Through
Walking Lunge to Tire
1 Tire flip and jump
Post total rounds.
Obstacle Course Week!
Skill of the day
Tripod Forward Roll –> HSForward Roll
Team Capstone WOD
Back Squat 1-1-1
Back Squat 1-1-1
Front Squat 5-5-5
Front Squat 5-5-5
Squat Cleans, Kettlebell Swings
Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
Post total time.
Sit-up (GHD)s, Double Unders
For 10 minutes:
15 Sit-up (GHD)s
40 Double Unders
