Month: January 2018

January 31st, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 5 Snatch Grip RDL 5 Snatch Grip Push Press 5 OHS Smash Party/keg, Banded OH Weightlifting Power Snatch (8×1 E:90) Start at 60% of 1RM and build up. Target 5-10# increase from last week. Metcon Metcon (Time) Three rounds for time: 400m …
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January 30th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio 5 Inch Worms 6 Perfect Stretch Two rounds: 10 KB Swings 10 Goblet Squats Smash Party, Couch Stretch Weightlifting Front Squat (4×5@75%+ E3M) Target 5-10# increase from last week. Metcon Metcon (AMRAP – Reps) (a) AMRAP 7 2 Deadlift (225/155) 2 Bar Facing Burpees …
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January 29th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Two rounds: 5 Shoulder Press 6 OH Lunges 10 Pass Throughs 15 Pull Aparts Smash Party, Banded OH Weightlifting Split Jerk (6×2@80%+ E2:30) Target 5-10# increase from last session. Metcon Metcon (Time) 4 rounds for time: 8 Dumbbell Clean & Jerk (50/35) 12 Chest …
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January 27th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Coach’s choice! Metcon Choose your own adventure. In no particular order, complete the following with three minutes of rest between each exercise: Metcon (Time) 30/20 Calories Assault Bike Thruster (AMRAP @135/95) Wall Ball (AMRAP :90@20/14, 10’/9′) Metcon (Time) 50 Burpees for time 1 Mile Run Time Trial …
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January 26th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 3 Strict Pull Ups 5 Snatch Grip Push Press 7 OHS Smash Party/Keg, Oly Wall Weightlifting Snatch + 4 Overhead Squats (4×1 (1+4) E3M@ 70%+ of Snatch 1 RM) Target 5-10# increase from last week. Metcon Metcon (Time) Five rounds for time: …
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