WOD: Wednesday 8/27 FT: 2 mi and Double Unders

 PDF Version
On August 27, 2014, in WOD, by Randall Osborne

Capstone Crossfit August Open Gym95WOD
FT: 2 mi and Double Unders
For time:
Run, 2 mi
200 Double Unders

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WOD: Monday 8/18 Bradshaw

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On August 17, 2014, in WOD, by Randall Osborne

September 11 WOD -21WOD
Bradshaw
10 rounds for time of:
3 Handstand Push Ups
6 Deadlifts, 225 lbs
12 Pull-ups
24 Double Unders

Post total time.

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CAPSTONE CROSSFIT LUBBOCK January 2012 222SWOD
Every 1 min for 8 mins: Power Cleans and Max Double Unders
Every 1 min for 8 mins do:
1 Power Clean, 75% 1RM
1 Max Double Under

WOD
AMRAP 12 mins: Box Jumps, Ring Dips and Hang Power Cleans
Complete as many rounds as possible in 12 mins of:
9 Box Jumps, 30/24 in
6 Ring Dips
3 Hang Power Cleans, 135/95 lbs

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September 11 WOD -25WOD
Chipper: 1 mi, Double Unders, 800 m and 3 more
For time:
Run, 1 mi
100 Double Unders
Run, 800 m
50 Box Jumps, 24/20 in
Run, 400 m
30 Wall Balls, 20/14 lbs

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CAPSTONE CROSSFIT LUBBOCK NOVEMBER209WOD
Chipper: 1600 m, Double Unders, Burpees and 6 more
For time:
Run, 1600 m
150 Double Unders
50 Burpees
Run, 800 m
100 Double Unders
35 Burpees
Run, 400 m
50 Double Unders
20 Burpees

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Capstone Crossfit August Open Gym64SWOD
Push Press 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD
5 RFT: Push Press and Double Unders
5 rounds for time of:
25 Push Press, 75/55 lbs
50 Double Unders

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Capstone Crossfit 9-1115MWOD
Mobility

This is not a timed workout.

WOD
FT: Kettlebell Swings and Double Unders
For time:
50 Kettlebell Swings, 53/35 lbs
50 Double Unders
40 Kettlebell Swings, 53/35 lbs
40 Double Unders
30 Kettlebell Swings, 53/35 lbs
30 Double Unders
20 Kettlebell Swings, 53/35 lbs
20 Double Unders
10 Kettlebell Swings, 53/35 lbs
10 Double Unders

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CAPSTONE CROSSFIT GAMES 2012 Week 2-214SWOD
Front Squat : 1 Rep Max
Record your best Front Squat 1 Rep Max lift.

WOD
AMRAP 19 mins: Front Squats, Jerks and Double Unders
Complete as many rounds as possible in 19 mins of:
6 Front Squats, 205/135 lbs
2 Jerks, 205/135 lbs
77 Double Unders

Lukes bday wod;)

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CAPSTONE CROSSFIT GAMES 2012 Week 2-243SWOD
Every 1 min for 7 mins: Hang Power Snatches and Kettlebell Swings
Every 1 min for 7 mins do:
2 Hang Power Snatches, 155/105 lbs
5 Kettlebell Swings, 53/35 lbs

WOD
4 RFT: Hang Power Snatches and Double Unders
4 rounds for time of:
15 Hang Power Snatches, 95/65 lbs
30 Double Unders

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WOD: Wednesday 5/21 Mobility Work and Annie

 PDF Version
On May 20, 2014, in WOD, by Randall Osborne

wpid7396-Paysinger-Farewell-WOD-11.jpgMWOD
Mobility

This is not a timed workout.

WOD
Annie
50-40-30-20-10 reps, for time of:
Double Under
Sit-up (abmat)

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