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Capstone WOD
CrossFit Games Open 11.6
Complete as many reps as possible in 7
minutes following rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the
round of 21, go on to 24. If you complete 24,
go on to 27, etc.
Post total reps completed (all thrusters and all pull-ups added together).
Capstone CrossFit Gymnastics WOD
Mini-tap Swings, Turkish Get-Up + Overhead Squats, Inchworms
5 rounds for time of:
5 Mini-tap Swings
7 Turkish Get-Up + Overhead Squats (44/26)
9 Inchworms in Place
Post total time.
Skill of the Day
Tap Swing (bar)
Capstone WOD
Power Clean 1-1-1-1-1-1-1
Power Clean 1-1-1-1-1-1-1
Post loads.
Treat
30 Power Cleans
For Time:
30 Power Cleans 155/105 lbs
This should be a fast metcon in the 1-5 minute range. Post loads and total time.
Endurance Box WOD
2 x 12:00 TT, rest 5:00 (run)
Run: 2 x 12:00 TT, rest 5:00.
Post total distance covered.
Capstone WOD
Runs, Kettlebell Swings, Box Jump (24 in.)s
3 rounds for time of:
400 m Run
21 Kettlebell Swings 1.5 pood
15 Box Jump (24 in.)s
Post total time.
Team Capstone WOD
2011 CrossFit Games Master WOD 1
For Time:
21 Overhead Squats 95/65 lbs
21 Push-up (hand release)s
150 yd Shuttle Run
15 Overhead Squats 95/65 lbs
15 Push-up (hand release)s
100 yd Shuttle Run
9 Overhead Squats 95/65 lbs
9 Push-up (hand release)s
50 yd Shuttle Run
Post total time.
Snatches, Overhead Squats
Max Load
1 Squat Snatch + 2 Overhead Squats
or
1 Power Snatch + 3 Overhead Squats
Capstone CrossFit Gymnastics WOD
Handstand Push Up (Free Standing)s, Handstand Push Aways, Deficit Handstand Push Up Negatives, Deck Squat Burpee Box Jumps
8-6-4-2 reps of:
Handstand Push Up (Free Standing)s
Handstand Push Aways
Deficit Handstand Push Up Negatives
Deck Squat Burpee Box Jumps
Post total time.
Skill of the Day
Freestanding Handstand Pushup
Capstone WOD
Push Presses, Sit-up (abmat)s
For Time:
21 Push Presses 95 lbs
21 Sit-up (abmat)s
18 Push Presses 95 lbs
18 Sit-up (abmat)s
15 Push Presses 95 lbs
15 Sit-up (abmat)s
12 Push Presses 95 lbs
12 Sit-up (abmat)s
9 Push Presses 95 lbs
9 Sit-up (abmat)s
6 Push Presses 95 lbs
6 Sit-up (abmat)s
Post total time.
Team Capstone WOD
Lizzie, CFFB
12, 9, 6, 3 reps of:
Power Cleans 185 lbs
Ring Dips
Post total time.
Endurance Box WOD
Runs, Rests
2-3 x 1 Mile Runs,
Rest 3:00
Capstone WOD
Air Squats, Push-ups, Double Unders
As many rounds as possible in 20 mins of:
20 Air Squats
15 Push-ups
10 Double Unders
Post total rounds.
Team Capstone WOD
Handstand Push-ups, Deadlift, Chest To Bar Pull-ups, Double Unders
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Post total time.
Capstone CrossFit Gymnastics WOD
Muscle Up (No False Grip)s, Overhead Squat (Bumper Plate)s, Front Supports, Pistols, Ring Dip Holds, etc.
3 rounds for time of:
5 Muscle Up (No False Grip)s
20 Overhead Squat (Bumper Plate)s 45/25 lbs
45 sec Ring Front Support Hold
20 Pistols
45 sec Ring Dip Hold
20 V Up (Alternating)s
Post total time.
Skill of the Day
No False Grip Muscle Up
Capstone WOD
Nicole
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round.
CrossFit Games WOD Week 4
CrossFit Games Open 12.4
As many rounds as possible in 12 mins of:
150 10 ft Wall Balls 20 lbs
90 Double Unders
30 Muscle-ups
Post total rounds.
—————–
WOMEN – includes Masters Women up to 54 years old
150 Wall balls (14lbs to 9′ target)
—————–
MASTERS MEN – includes Masters Men 55+
150 Wall balls (20lbs to 9′ target)
—————-
MASTERS WOMEN – includes Masters Women 55+
150 Wall balls (10lbs to 9′ target)
—————
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Capstone WOD
Overhead Walking Lunges, Burpees
5 rounds for time of:
50 ft Overhead Walking Lunge 45 lbs
21 Burpees
Post total time.
Capstone CrossFit Gymnastics WOD
Partner Gymnastics WOD
In 25 minutes, complete:
3-50 ft. Handstand Walks each
2 Max Rep Pull-ups each
3-50 ft. Buddy Carry’s each
2 Max Rep Partner Assisted Parallet Handstand Push-ups
For the remaining time, proceed through an unbroken double under ladder as far as possible. Partner 1 will perform 1 double under, Partner 2 performs 2 unbroken double unders, Partner 3 performs 3 unbroken double unders, etc. If a partner does not complete the reps unbroken, the other partner will attempt that number until it is achieved.
Post max pullups, pushups, and unbroken double unders achieved to notes.
Capstone WOD
Dirty Thirty
For Time:
30 Box Jump (24″/20″)
30 Jumping Pull-ups
30 Kettlebell Swings (53#/35#)
30 Lunges
30 Knees-to-elbows
30 Push Presses (45#/33#)
30 Back Extensions
30 Wall Balls (20#/14#)
30 Burpees
30 Double Unders
Post total time.
Endurance Box WOD
4-6 x 400m, rest 1:00 (run)
Run: 4-6 x 400m, rest 1:00, hold efforts within 2-3 seconds
Capstone WOD
Overhead Squats, Box Jump (24 in.)s, Push-up (hand release)s
7 rounds for time of:
7 Overhead Squats 95 lbs
7 Box Jump (24 in.)s
7 Push-up (hand release)s
Post total time.
Team Capstone WOD
Kettlebell Swings, Box Jumps
30-25-20-15-10-5 reps of:
Kettlebell Swings (53/35)
Box Jumps (24 in.)
Post total time.
Coach’s Notes
Team: Box jumps, from now on, will be “Games” standard, unless it is a Girl or Hero WOD.
Capstone CrossFit Gymnastics WOD
Partner Gymnastics WOD
3 rounds for time of:
2 Partner Assisted Muscle-ups each
50 Partner medball toss over obstacle (high/low bar)
2 Partner Assisted Muscle-ups each
5 Wall Climbs each
2 Partner Assisted Muscle-ups each
25 Partner Assisted Glute Ham Raises each
Post total time.
Skill of the Day
Muscle Up
Capstone WOD
Half Michael
3 rounds for time of:
400 m Run
25 Back Extensions
25 Sit-up (GHD)s
Post total time.
Endurance Box WOD
Tosh
3 rounds for time of:
200 m Run
Rest
400 m Run
Rest
600 m Run
Rest
Post total time.
Team Capstone WOD
Heavy-ish, chest-to-bar “Fran”
21-15-9 reps of:
Thrusters (105/70)
Pull-ups (chest-to-bar)
Post total time.
Max Effort Muscle-ups
