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Capstone WOD
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders,
Sit-ups.
Team Capstone WOD
Clean Pull 3-3-3
Clean Pull 3-3-3
Power Clean 2-2-2
Power Clean 2-2-2
(to 95% of 1RM)
Hang Power Clean 1-1-1
Hang Power Clean 1-1-1
Thrusters, Muscle-ups, Run
5 rounds for time of:
5 Thrusters 155 lbs
5 Muscle-ups
400 m Run
Post total time.
Death by Push-ups
With a continuously running clock do one push-up the first minute, two push-ups the second minute, three push-ups the third minute…… continuing as long as you are able.
Use as many sets each minute as needed.
Capstone CrossFit Gymnastics WOD
Wall Ball, Rope Climb, Run, Rest
Five rounds for reps of:
1 min Wall ball shots, 20/16 lbs
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Post total reps and ascents to comments.
Capstone Special WOD
Jesus WOD
14 rounds for time of:
10 Deadlifts (95/65)
10 Squat Cleans (95/65)
10 Push Presses (95/65)
50 ft of Walking Lunges with barbell on back. Walk back to start point. At no point does the barbell touch the ground until after rounds 3, 7, and 9.
After Round Three, Seven, and Nine, perform 7 Turkish Get-ups (53/35)
The WOD represents 14 stations of the Cross with the three times Jesus fell to the ground.
Post total time.
Capstone WOD
Back Squat 3-3-3-3-3
Five rounds of three reps each of back squat.
Treat
Max Effort 150 Air Squats for Time
For Time:
150 Air Squats
Post total time.
Endurance Box WOD
6 x (2:00 on, 1:00 off) (run)
Run: 6 x (2:00 on, 1:00 off).
Post total distance covered.
Capstone Special WOD
Jesus WOD
14 rounds for time of:
10 Deadlifts (95/65)
10 Squat Cleans (95/65)
10 Push Presses (95/65)
50 ft of Walking Lunges with barbell on back. Walk back to start point. At no point does the barbell touch the ground until after rounds 3, 7, and 9.
After Round Three, Seven, and Nine, perform 7 Turkish Get-ups (53/35)
The WOD represents 14 stations of the Cross with the three times Jesus fell to the ground.
Post total time.
Capstone WOD
Runs, Kettlebell Swings
For Time:
800 m Run
75 Kettlebell Swings 53 lbs
800 m Run
Post total time.
Team Capstone WOD
Deadlift 4-4-4-4-4
Deadlift 4-4-4-4-4
Deadlifts, Toes-to-Bar
Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar
Post total time.
Sit-up (GHD)s, Back Extensions (Ghd)s
50 Sit-up (GHD)s
50 Back Extensions (Ghd)s
This is not a timed workout.
Capstone CrossFit Gymnastics WOD
Pass Throughs, Shoot-Throughs, Muscle-ups
5-10-15 reps of:
Pass Throughs
Shoot-Throughs
Muscle-ups
Post total time.
Skill of the day
Pass Throughs
Capstone WOD
Pull-ups, Push-ups, Sit-ups (abmat)
4 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-up (abmat)s
Post total time.
Team Capstone WOD
Snatch Push Press 3-3-3
Snatch Push Press 3-3-3
Rack Jerk 1-1-1
Rack Jerk 1-1-1
J.T.
21-15-9 reps for time of:
Hand-Stand Push-ups,
Ring Dips
Push-ups
250 Double-unders for time
For Time:
250 Double Unders
Post total time.
Capstone WOD
Power Cleans, Front Squats, Shoulder-to-Overheads
3 rounds for time of:
10 Power Cleans 135 lbs
10 Front Squats 135 lbs
10 Shoulder-to-Overheads 135 lbs
Post total time.
Capstone WOD
I Am CrossFit
3 rounds for time of:
400 m Run
7 Hang Power Cleans 135 lbs
15 Pull-ups
Post total time.
Team Capstone WOD
Clean Pull 4-4-4
Clean Pull 4-4-4
Squat Clean 3-3-3
Squat Clean 3-3-3
Hang Squat Clean 2-2-2
Hang Squat Clean 2-2-2
Muscle-ups, Wall Ball, Handstand Push-ups, Power Cleans
Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps
Post total time.
Capstone CrossFit Gymnastics WOD
Press Drills, Press To Handstands, Straddle L Sits, Front Lever Lower Drills
9-7-5 reps of:
Press To Handstand Roll Up Drills
Press To Handstands
5 sec Straddle L Sits
Front Lever Lower Drills
Post total time.
Skill of the Day
Press to Handstand
Capstone WOD
1 Mile TT (run)
Run: 1 mile TT
Endurance Box Wod
2M TT (run)
Run: 2M TT.
Post total time.
Capstone WOD
Runs, Front Squats, Double Unders
4 rounds for time of:
400 m Run
15 Front Squats 95 lbs
25 Double Unders
Post total time.
Team Capstone WOD
Deadlift 5-5-5-5-5
Five rounds of five reps each of deadlift.
Deadlifts, Double Unders
3 rounds for time of:
10 Deadlifts 275 lbs
50 Double Unders
Post total time.
Capstone WOD
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.
Team Capstone WOD
Push Press 5-5-5
Push Press 5-5-5
Split Jerk 3-3-3
Split Jerk 3-3-3
Row, Push Press
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Capstone WOD
CrossFit Games Open 12.3
As many rounds as possible in 18 mins of:
15 Box Jump (24 in.)s
12 Push Presses 115 lbs
9 Toes-to-Bars
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The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round. Every rep counts in this workout. Credit will be given for partially completed rounds.
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WOMEN – includes Masters Women up to 54 years old
Box jumps, 20″ box
Push press 75#
MASTERS MEN – includes Masters Men 55+
Box jumps or step-ups, 20″ box
Push press 95#
MASTERS WOMEN – includes Masters Women 55+
Box jumps or step-ups, 20″ box
Push press 55#
Team Capstone WOD
Back Squat 2-2-2
Back Squat 2-2-2
Front Squat 3-3-3
Front Squat 3-3-3
Wall Balls, Toes-to-Bar, Box Jumps
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24″ box
Post total rounds.
