wpid7434-Paysinger-Farewell-WOD-30.jpgMWOD
Hip Mobility
SealFit Hip Mobility Drill

This is not a timed workout.

WOD
FT: Thrusters, Double Unders, Thrusters and 3 more
For time:
21 Thrusters, 95 lbs
50 Double Unders
15 Thrusters, 135 lbs
50 Double Unders
9 Thrusters, 155 lbs
50 Double Unders

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CAPSTONE CROSSFIT GAMES 2012 Week 4-43Capstone CrossFit WOD
Chipper: Double Unders, 400 m, Kettlebell Swings and 6 more
For time:
50 Double Unders
Run, 400 m
50 Kettlebell Swings, 53/35 lbs
Run, 400 m
50 Push-ups
Run, 400 m
50 Air Squats
Run, 400 m
50 Double Unders

LIFT
Back Squat 10-10-10
Back Squat 10-10-10

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

Team (extra work)
FT: Sled Drags, Muscle-ups, Sled Drags and 7 more
For time:
Sled Drag, 135/90 lbs, 100 m
5 Muscle-ups
Sled Drag, 100 m
4 Muscle-ups
Sled Drag, 100 m
3 Muscle-ups
Sled Drag, 100 m
2 Muscle-ups
Sled Drag, 100 m
1 Muscle-up

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WOD: Friday 2/28 CrossFit Games Open 11.1 / 14.1

 PDF Version
On February 28, 2014, in WOD, by Randall Osborne

CAPSTONE CROSSFIT GAMES 2012 Week 2-244Capstone CrossFit WOD
CrossFit Games Open 11.1 / 14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs

Post Total Rounds.

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WOD: Tuesday 2/25 Alyssa’s Birthday WOD!

 PDF Version
On February 25, 2014, in WOD, by Randall Osborne

wpid7394-Paysinger-Farewell-WOD-10.jpgCapstone CrossFit WOD
Alyssa’s Birthday WOD!
FT: Double Unders (Unbroken)s, Handstand Push-ups, Overhead Squats and 2 more
For time:
26 Double Unders (Unbroken)s
26 Handstand Push-ups
26 Overhead Squats, 155/105 lbs
26 Handstand Push-ups
26 Double Unders (Unbroken)s

LIFT
2 Power Snatch + 2 Snatch Push Press + 2 Overhead Squat 1-1-1-1-1-1-1
2 Power Snatch + 2 Snatch Push Press + 2 Overhead Squat 1-1-1-1-1-1-1

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

Team (extra work)
Row 5 km TT
Row 5 km

This is an all out effort for time.

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WOD: Thursday 2/20 2010 Northwest Regional Event 1

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

wpid7390-Paysinger-Farewell-WOD-8.jpgCapstone CrossFit WOD
2010 Northwest Regional Event 1
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders

LIFT
Power Clean + Clean 1-1-1-1-1-1-1-1-1-1, rest 1 min
Power Clean + Clean 1-1-1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest 1 min between sets.

Team (extra work)
6 RFT: Sled Drags and Wall Balls
6 rounds for time of:
Sled Drag, 135/90 lbs, 50 m
12 Wall Balls

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WOD: Friday 2/14 Nicole

 PDF Version
On February 14, 2014, in WOD, by Randall Osborne

CAPSTONE CROSSFIT 2012 Week 5-160Capstone CrossFit WOD
Nicole
Complete as many rounds in 20 minutes as you can of:
Run, 400 m
Pull-up Max Set

LIFT
Thruster 3-3-3-3-3
Thruster 3-3-3-3-3

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

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

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WOD: Friday 2/7 Amanda

 PDF Version
On February 7, 2014, in WOD, by Randall Osborne

wpid7532-Paysinger-Farewell-WOD-79.jpgCapstone CrossFit WOD
Amanda
9-7-5 reps, for time of:
Muscle Up
Squat Snatch, 135/95 lbs

LIFT
Back Squat (1 1/4 Rep) 5×3
Back Squat (1 1/4 Rep) 5×3

Use the same weight for each set.
Rest as needed between sets.

Team (extra work)
AMReps 5 mins: Double Unders
As many reps as possible in 5 mins of:
Double Under

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wpid7406-Paysinger-Farewell-WOD-16.jpgCapstone CrossFit WOD
3 RFT: Double Unders, Air Squats, Pull-ups and 2 more
3 rounds for time of:
50 Double Unders
40 Air Squats
30 Pull-ups
20 Burpees
10 Handstand Push-ups

LIFT
Back Squat 1-1-1-1-1-1-1
Back Squat 1-1-1-1-1-1-1

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

Team (extra work)
Toes-to-bars : 3x Max Rep
Toes-to-bars 3x Max Rep

Rest as needed between sets.

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wpid7398-Paysinger-Farewell-WOD-12.jpgCapstone CrossFit WOD
AMRAP 12 mins: Double Unders, Burpees and Hang Squat Cleans
Complete as many rounds as possible in 12 mins of:
20 Double Unders
5 Burpees
10 Hang Squat Cleans, 95/65 lbs

LIFT
Back Squat 5×3
Back Squat 5×3

Use the same weight for each set.
Rest as needed between sets.

Team (extra work)
21-15-9: Toes-to-bars and Box Jumps
21-15-9 reps, for time of:
Toes-to-bar
Box Jump, 24/20 in

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wpid7420-Paysinger-Farewell-WOD-23.jpgCapstone CrossFit WOD
Every 1 min for 20 mins: Double Unders and Power Cleans
Every 1 min for 20 mins do:
25 Double Unders
1 Power Clean, pick load

LIFT
Front Squat : 50 Reps for Time
For time:
50 Front Squats, 60% 1RM

Team (extra work)
FT: GHD Sit-ups, Toes Through Rings and Toes-to-bars
For time:
50 GHD Sit-ups
40 Toes Through Rings
30 Toes-to-bars

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