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Capstone WOD
Kelly
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post total time.
Team Capstone WOD
Back Squat 2-2-2
Back Squat 2-2-2
Front Squat 2-2-2
Front Squat 2-2-2
Back Squats, Kettlebell Swings
21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing
Post total time.
3×20 GHD situps
3 rounds of:
20 Sit-up (GHD)s
This is not a timed workout.
Capstone CrossFit Gymnastics WOD
Beast 12
For time:
25 Walking lunge steps,
20 Pull-ups,
50 Box jumps, 20 inch box,
20 Double-unders,
25 Ring dips,
20 Knees to elbows,
30 Kettlebell swings, 2 pood,
30 Sit-ups,
20 Hang squat cleans, 35 pound dumbells,
25 Back extensions,
30 Wall ball shots, 20 pound ball,
3 Rope climb ascents.
Coach’s Notes
Chipper Week!
Skill of the day
Pull-ups
Capstone WOD
Box Jump (24 in.)s, Burpees, Kettlebell Swings
For Time:
100 Box Jump (24 in.)s
75 Burpees
50 Kettlebell Swings 1.5 pood
Post total time.
Team Capstone WOD
Deadlift 3-3-3-3-3
Five rounds of three reps of deadlift.
Zimmerman
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups
Post total rounds.
Back Extensions (Ghd)s, Box Jump (24 in.)s
6 rounds of:
12 Back Extensions (Ghd)s
15 Box Jump (24 in.)s
This is not a timed workout.
Capstone CrossFit Gymnastics WOD
Capstone CrossFit Gymnastics Obstacle Course 2
4 Rounds, each for time of:
1 Med ball clean (20/20)
1 Wall ball
1 Wall ball situp
Half Rope Climb (or 3 pulls)
1 Muscle Up
1 Ring Forward Roll
1 Monkey bar traverse
100m Backward Run
25ft Pistol walk
1 Monkey bar traverse
Rest 1 minute
Post time for each round through the course. Try to beat your last time each round.
Coach’s Notes
Obstacle Course Week Continued!
Skill of the day
Muscle Up
Capstone WOD
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders,
Sit-ups.
Team Capstone WOD
Clean Pull 3-3-3
Clean Pull 3-3-3
Power Clean 2-2-2
Power Clean 2-2-2
(to 95% of 1RM)
Hang Power Clean 1-1-1
Hang Power Clean 1-1-1
Thrusters, Muscle-ups, Run
5 rounds for time of:
5 Thrusters 155 lbs
5 Muscle-ups
400 m Run
Post total time.
Death by Push-ups
With a continuously running clock do one push-up the first minute, two push-ups the second minute, three push-ups the third minute…… continuing as long as you are able.
Use as many sets each minute as needed.
Capstone CrossFit Gymnastics WOD
Wall Ball, Rope Climb, Run, Rest
Five rounds for reps of:
1 min Wall ball shots, 20/16 lbs
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Post total reps and ascents to comments.
Capstone Special WOD
Jesus WOD
14 rounds for time of:
10 Deadlifts (95/65)
10 Squat Cleans (95/65)
10 Push Presses (95/65)
50 ft of Walking Lunges with barbell on back. Walk back to start point. At no point does the barbell touch the ground until after rounds 3, 7, and 9.
After Round Three, Seven, and Nine, perform 7 Turkish Get-ups (53/35)
The WOD represents 14 stations of the Cross with the three times Jesus fell to the ground.
Post total time.
Capstone WOD
Pull-ups, Push-ups, Sit-ups (abmat)
4 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-up (abmat)s
Post total time.
Team Capstone WOD
Snatch Push Press 3-3-3
Snatch Push Press 3-3-3
Rack Jerk 1-1-1
Rack Jerk 1-1-1
J.T.
21-15-9 reps for time of:
Hand-Stand Push-ups,
Ring Dips
Push-ups
250 Double-unders for time
For Time:
250 Double Unders
Post total time.
Capstone WOD
“McGhee”
As many rounds as possible in 30 minutes of:
5 Deadlifts (275/185)
13 Pushups
9 Box Jumps (24″/20″)
Capstone WOD
Randy
75# Power Snatch, 75 reps
Post total time.
Capstone WOD
Daniel
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post total time.
Capstone WOD
JT
For Time:
21 Handstand Push-ups
21 Ring Dips
21 Push-ups
15 Handstand Push-ups
15 Ring Dips
15 Push-ups
9 Handstand Push-ups
9 Ring Dips
9 Push-ups
Post total time.
Endurance Box WOD
2x12min run
2x12min run
2 min rest between efforts.
Post total distance
Memorial Day Classes Canceled, BUT….
As I am sure you are aware, this next Monday is Memorial Day. It is a day set aside to honor the soldiers that have died while serving the United States. We don’t often think of the ultimate sacrifices that soldiers have given for the freedoms we have in the US, but there is no denying that each of us live in the shadows of the security and liberty that are only possible by the honorable and heroic actions of our military service men and women.
In observance of Memorial Day, we will be canceling our normally scheduled classes this next Monday. However, we at Capstone CrossFit wanted to do a special workout in honor of our fallen service men and women. Many US soldiers around the world use CrossFit to reach their highest level of performance and readiness. It is not just a fitness program to them, but a way for them to make themselves the most effective and powerful soldier possible. CrossFit has named several WODs after some of these fallen CrossFitting soldiers. These workouts as a group are appropriately called “Hero” WODs.
Lt. Murphy "Murph
At 10:00 am on Monday, May 30th, we will hold a scheduled workout of the hero WOD “Murph” and a scaled down “1/2 Murph”. This workout is open to current members as well as anyone else from the community that would like to participate.
The WOD is named after fallen Navy Seal and Medal of Honor Lt. Michael P. Murphy who was killed in Afghanistan June 28th, 2005. The workout was one of Lt. Murphy’s favorites, which he originally named “Body Armor” because he would wear his body armor while performing the workout.
Here is the workout:
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
You may partition the pull-ups, push-ups, and squats as you want to. Start and finish with a mile run. You may wear a 20 lb vest if you have it. Cutoff at 1 Hour. (The half Murph is half the quantities of the exercises and half the distance of the runs. The exercises can be scaled if needed.)
Please take a few minutes and visit the US Navy’s official page about Lt. Michael Murphy, http://www.navy.mil/moh/mpmurphy/index.html to read more about this patriot.
We hope to see you Monday, and have a wonderful Memorial Day!
Jason & the Capstone Crossfit Staff
“Murph”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
