20110726-CapstoneCrossfit-4SWOD
Hang Power Snatch 5-4-3-2-1

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

WOD
AMRAP 15 mins: Hang Power Snatches and Double Unders
Complete as many rounds as possible in 15 mins of:
10 Hang Power Snatches, 95/65 lbs
50 Double Unders

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Capstone Crossfit August Open Gym40SWOD
Front Squat Pause 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Three second pause at the bottom.

WOD
3 RFT: Double Unders, Overhead Walking Lunges and Bumper Plate Burpees
3 rounds for time of:
50 Double Unders
30 Overhead Walking Lunges, 45/25 lbs
20 Bumper Plate Burpees, 45/35 lbs

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WOD: Thursday 9/11 The Don

 PDF Version
On September 11, 2014, in WOD, by Randall Osborne

Sept11WOD
The Don
For time:
66 Deadlifts, 110 lbs
66 Box Jumps, 24 in
66 Kettlebell Swings, 53 lbs
66 Knees To Elbows
66 Sit-up (standard)s
66 Pull-ups
66 Thrusters, 55 lbs
66 Wall Balls, 20 lbs
66 Burpees
66 Double Unders

CAPSTONE CROSSFIT LUBBOCK NOVEMBER213SWOD
Every 1 min for 8 mins: Power Clean & Jerks and Goblet Squats
Every 1 min for 8 mins do:
3 Power Clean & Jerks, 185/105 lbs
1 Goblet Squat, 53/35 lbs

Max rep goblet squats in remaining time

WOD
AMRAP 12 mins: Wall Balls, Toes-to-bars and Double Unders
Complete as many rounds as possible in 12 mins of:
10 Wall Balls, 20/14 lbs
10 Toes-to-bars
20 Double Unders

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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

 PDF Version
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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