Capstone WOD

Post total rounds.

Team Capstone WOD
Karen
For time:
150 Wallball shots, 20 pound ball

Capstone CrossFit Gymnastics WOD
Back Levers, Handstand Shoulder Touches, Kettlebell Walking Lunges
4 rounds for quality of:
5 Back Levers
25 Handstand Shoulder Touches
50 ft Kettlebell Walking Lunge 44 lbs

This is not a timed workout.

Skill of the day
Back Levers

Capstone WOD

Post total rounds.

Team Capstone WOD
“Geoff’s Birthday Wod”
For Time:
800 m Run
9 Muscle-ups
9 Clean & Jerks 135 lbs
7 Muscle-ups
7 Clean & Jerks 135 lbs
5 Muscle-ups
5 Clean & Jerks 135 lbs
800 m Run

Post total time.

Capstone WOD

Post total time.

Team Capstone WOD
Deadlifts, Handstand Push-ups, Box Jump (24 in.)s
7 rounds for time of:
3 Deadlifts (315 # M / 185-195 F
6 Handstand Push-ups
9 Box Jump (24 in.)s

Post total time.

Coach’s Notes
Deadlift (315/205), Box Jump (24/20″). Absolutely NO INJURIES! If you cannot do the prescribed weight with great form, scale down!

Cindy – 10 rounds
Complete 10 rounds of “Cindy” as quickly as possible….(15 minute time cap)
1 round is:
5 Pull-ups
10 Push-ups
15 Air Squats

Post total time.

Capstone CrossFit Gymnastics WOD
Burpees, Jumping Alternating Lunges, Double Unders, Shuttle Runs
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Post total time.

Skill of the day
Double Unders

The CrossFit Games OPEN is here, and you are invited.  What are the CrosFit Games?  The CrossFit Games are an annual, world-wide competition to determine the Fittest on Earth.  The CrossFit Games season consists of three stages of competition beginning with the CrossFit Games Open, followed by the CrossFit Games Regionals, and concluding with the 2012 CrossFit Games.  Last year, a team from Capstone CrossFit qualified for Regionals and ended up placing 9^th overall in the Southwest Regional team division.  In 2012, the CrossFit Games Open starts here.

During the Open, any athlete can participate in the 5 weeks of workouts to try and win a spot at the CrossFit Regional competition.  To validate your workout, athletes must either video their performance and upload it to the CrossFit Games site, or they can visit an official CrossFit affiliate and have the gym validate their performance.  CAPSTONE CROSSFIT is hosting an open time each Saturday at 12:00 noon where we will validate scores for free!

If you want to participate in the Open, you can register on the CrossFit Games site here: games.crossfit.com.  The official rules as well as other important information are available on the site.  If you have any questions please email us at info@capstonecrossfit.com.

Capstone WOD

Post total time.

Capstone CrossFit Gymnastics WOD
Arnie
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Post total time.

Skill of the day
Kettlebell Swings

Team Capstone WOD
Squat Snatch 5-5-5-5-5
Squat Snatch 5-5-5-5-5

Coach’s Notes
Touch-and-go for 5-5-5-5-5 snatches

Squat Cleans, Pull-ups, Double Unders
As many rounds as possible in 10 minutes of:
6 Squat Cleans 55 kg
12 Pull-ups
24 Double Unders

Post total rounds and reps.

Capstone WOD

Treat
Toes to Bar
For Time:
50 Toes to Bar

Post total time.

Coach’s Notes
5 minute cut-off time

Endurance Box WOD
1 mile repeats x 3
3 x 1 mile repeats
rest 5 minutes between runs

Capstone WOD

Use 95 pounds, 65 pounds or broomstick as needed and post total time.

Capstone CrossFit Gymnastics WOD
Rolling Burpees, Squat Box Jumps, Pull-up (chest-to-bar)s
21-15-9 reps of:
Rolling Burpees
Squat Box Jumps
Pull-up (chest-to-bar)s

Post total time.

Skill of the day
Chest to Bar Pullups

Team Capstone WOD
Heavy Grace
30 Clean and Jerks 155/105 lb

Post total time.

Capstone WOD

Post total time.

Endurance Box WOD
6-12 x 200m w/ 2min Rest (run)
Run: 6-12 x 200m w/ 2 min rest between.

Post time per round.

Team Capstone WOD
Unbroken by OPT
For Time:
35 unbroken wall balls 20 lbs
10 unbroken hspus
35 unbroken wall balls 20 lbs
20 unbroken chest to bar pullups
35 unbroken wall balls 20 lbs
30 unbroken pushups
35 unbroken wall balls 20 lbs
40 unbroken jumping pullups

Post total time.

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.

Capstone WOD

Post total time.

Capstone CrossFit Gymnastics WOD
Forward Rolls, L Sits, Ring Dips, Broad Jumps, Rolling Pistols
For Time:
10 Forward Rolls
Max Effort L Sit
20 Ring Dips
50 ft Broad Jump
30 Rolling Pistols
50 ft Broad Jump
20 Ring Dips
Max Effort L Sit
10 Forward Rolls

Post total time.

Skill of the day
Forward Rolls

Team Capstone WOD
Deadlift 10-10-10
Deadlift 10-10-10

Coach’s Notes
Touch-and-go for 10-10-10.

Deadlifts, Air Squats, Handstand Push-ups
5 rounds for time of:
7 Deadlifts 275/185 lbs
30 Air Squats
7 Handstand Push-ups

Post total time.

Due to the weather conditions, Capstone Crossfit has cancelled the 6am, 7am, and 8am classes on  Monday February, 13.  We will have our regularly scheduled classes for the rest of the day.  If you have any questions, please send us an email at gym@capstonecrossfit.com.