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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IMG_2663SWOD
Front Squat Pause 2-2-2-2-2

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

WOD
Dirty Thirty
For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders

IMG_1670SWOD
Every 1 min for 10 mins: Double Unders and Hang Squat Cleans
Every 1 min for 10 mins do:
12 Double Unders
2 Hang Squat Cleans

WOD
“Death By” – Hang Power Clean : 1 rep + 1 rep / 1 min
Death By Hang Power Clean

With a continuously running clock perform:
1 Hang Power Clean, 155/105 lbs in the first 1 min,
2 Hang Power Cleans, 155/105 lbs in the second 1 min
3 Hang Power Cleans, 155/105 lbs in the third 1 min

Continuing this for as long as you are able.

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IMG_1723MWOD
Mobility

This is not a timed workout.

WOD
Chipper: Handstand Push Ups, Toes To Bars, 800 m and 2 more
For time:
25 Handstand Push Ups
50 Toes To Bars
Run, 800 m
75 Push Press, 75/55 lbs
150 Double Unders

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wpid7402-Paysinger-Farewell-WOD-14.jpgSWOD
Every 1 min for 7 mins: Squat Clean
3 Squat Cleans, pick load

Every 1 min for 7 mins.

WOD
5 RFT: Double Unders and Wall Balls
5 rounds for time of:
25 Double Unders
30 Wall Balls, 20 lbs

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wpid7408-Paysinger-Farewell-WOD-17.jpgMWOD
Hamstring Mobility

This is not a timed workout.

WOD
7 RFT: Deadlifts and Double Unders
7 rounds for time of:
3 Deadlifts, 315 lbs
25 Double Unders

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