teamcapstone.blogspot.com

Capstone CrossFit Affiliate Team

10 Front Squats (135/95). 1 Rope Climb, 15 feet. 9 Front Squats (135/95). 1 Rope Climb, 15 feet. 8 Front Squats (135/95). 1 Rope Climb, 15 feet. 7 Front Squats (135/95). 1 Rope Climb, 15 feet. 6 Front Squats (135/95). 1 Rope Climb, 15 feet. 5 Front Squats (135/95). 1 Rope Climb, 15 feet. 4 Front Squats (135/95). 1 Rope Climb, 15 feet. 3 Front Squats (135/95). 1 Rope Climb, 15 feet. 2 Front Squats (135/95). 1 Rope Climb, 15 feet. 1 Front Squats (135/95). 1 Rope Climb, 15 feet. 8 Kettlebell Swings (70/53).

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10 Front Squats (135/95). 1 Rope Climb, 15 feet. 9 Front Squats (135/95). 1 Rope Climb, 15 feet. 8 Front Squats (135/95). 1 Rope Climb, 15 feet. 7 Front Squats (135/95). 1 Rope Climb, 15 feet. 6 Front Squats (135/95). 1 Rope Climb, 15 feet. 5 Front Squats (135/95). 1 Rope Climb, 15 feet. 4 Front Squats (135/95). 1 Rope Climb, 15 feet. 3 Front Squats (135/95). 1 Rope Climb, 15 feet. 2 Front Squats (135/95). 1 Rope Climb, 15 feet. 1 Front Squats (135/95). 1 Rope Climb, 15 feet. 8 Kettlebell Swings (70/53).

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Capstone CrossFit Affiliate Team | teamcapstone.blogspot.com Reviews

https://teamcapstone.blogspot.com

10 Front Squats (135/95). 1 Rope Climb, 15 feet. 9 Front Squats (135/95). 1 Rope Climb, 15 feet. 8 Front Squats (135/95). 1 Rope Climb, 15 feet. 7 Front Squats (135/95). 1 Rope Climb, 15 feet. 6 Front Squats (135/95). 1 Rope Climb, 15 feet. 5 Front Squats (135/95). 1 Rope Climb, 15 feet. 4 Front Squats (135/95). 1 Rope Climb, 15 feet. 3 Front Squats (135/95). 1 Rope Climb, 15 feet. 2 Front Squats (135/95). 1 Rope Climb, 15 feet. 1 Front Squats (135/95). 1 Rope Climb, 15 feet. 8 Kettlebell Swings (70/53).

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teamcapstone.blogspot.com

1

Capstone CrossFit Affiliate Team: March 14-20

http://www.teamcapstone.blogspot.com/2011/03/march-14-20.html

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute. continuing as long as you are able. Use as many sets each minute as needed. As many rounds as possible in 12 minutes:. 3 Bench Press (185/125). 5 Back Squat (225/155). 10 rounds for time:. 7 rounds for time:. 10 Wall Ball (20/14). CrossFit Games Open WOD 1! Subscribe to: Post Comments (Atom). SPECIALIZE IN NOT SPECIALIZING. GET COMFORTABLE BEING UNCOMFORTABLE.

2

Capstone CrossFit Affiliate Team: February 2011

http://www.teamcapstone.blogspot.com/2011_02_01_archive.html

As many rounds as possible in 20 minutes:. 5 Parallette Handstand Pushups. 15 Medicine Ball Cleans (20/14). Post rounds and depth of handstand pushups, above or below parallettes. As many rounds as possible in 15 minutes:. Ring L-Sits, 30 seconds. 7 rounds for time:. 15 Kettlebell Swings (53/35). 15 Power Cleans (95/65). 15 Box Jumps (24/20”). Increase the load each round. Rest as necessary between rounds. As a team, for time:. Each team member runs a 100 meter leg, passing a baton. 50 Box Jumps (20").

3

Capstone CrossFit Affiliate Team: October 2010

http://www.teamcapstone.blogspot.com/2010_10_01_archive.html

Cindy" with a twist. As many rounds as possible in 20 minutes:. 10 Pushups (Games' standard, hand release). This week will be structured as such:. Monday: Scale up Capstone's WOD (details Sunday night). Try your best to follow this schedule. Should be a great week of training! 50 Kettlebell Swings (53/35). 9 Box Jumps (24"). Meet at 4:30 PM. Optional strength session from 6:30-8:30 AM. For anyone who wants to join! Post total time, individual WOD time, and modifications to comments. 5 rounds for time:.

4

Capstone CrossFit Affiliate Team: February 7-13

http://www.teamcapstone.blogspot.com/2011/02/february-7-13.html

50 Box Jumps (20"). 50 Kettlebell Swings (53/35). 50 Hang Power Cleans (95/65). 150 Wallball Shots (20/14). 3 rounds for time:. 10 Hang Power Clean (135/95). 15 Weighted Pull-ups (35/18). 21 Weighted Pull-ups (18/9). Subscribe to: Post Comments (Atom). SPECIALIZE IN NOT SPECIALIZING. GET COMFORTABLE BEING UNCOMFORTABLE. Team Capstone Event Placement. Picture Window template. Powered by Blogger.

5

Capstone CrossFit Affiliate Team: Team Capstone Event Placement

http://www.teamcapstone.blogspot.com/2011/02/team-capstone-event-placement.html

Team Capstone Event Placement. I got the "OK" from everyone for this set-up. Two events per athlete so that everyone gets a fair shot, plus good experience for much bigger competitions down the road. WOD 1: Much lighter weights for our already strong girls (proven today) than the weight for the men. WOD 2: Least amount of relative weights (i.e. running and pull-ups). WOD 3: Required to have 2 men and 2 women. Subscribe to: Post Comments (Atom). SPECIALIZE IN NOT SPECIALIZING. Team Capstone Event Placement.

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Capstone CrossFit Affiliate Team

10 Front Squats (135/95). 1 Rope Climb, 15 feet. 9 Front Squats (135/95). 1 Rope Climb, 15 feet. 8 Front Squats (135/95). 1 Rope Climb, 15 feet. 7 Front Squats (135/95). 1 Rope Climb, 15 feet. 6 Front Squats (135/95). 1 Rope Climb, 15 feet. 5 Front Squats (135/95). 1 Rope Climb, 15 feet. 4 Front Squats (135/95). 1 Rope Climb, 15 feet. 3 Front Squats (135/95). 1 Rope Climb, 15 feet. 2 Front Squats (135/95). 1 Rope Climb, 15 feet. 1 Front Squats (135/95). 1 Rope Climb, 15 feet. 8 Kettlebell Swings (70/53).

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