Month: April 2018

May 1st, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 5 Snatch Grip RDL 10 Overhead Squats 5 Press in Snatch Smash Party/Keg, Oly Wall Weightlifting Snatch (1×2) 2@50-55%, 2@60-65%, 2×2@70-75% and then use remainder of 18 minutes to build to a heavy double. Target 5-10# increase from last week. Metcon Metcon …
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April 30th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Two rounds: 3 Arch/Hollow 3 Arch/Hollow-Plus 10 KB Swings 10 Goblet Squats Smash Party, Couch Stretch Weightlifting Back Squat (20 minutes to build to a max triple.) Complete 1-2 drop sets at 90% of max for day if you finish early. Metcon Metcon (AMRAP …
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April 28th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Coaches Choice Metcon Choose your adventure! Either Beast Mode 24 with a partner or Beast 12 on your own. WILL NEED GEAR FOR ROPE CLIMBS (ie long socks/pants)! Beast Mode 24 (Time) 50 Walking Lunges 40 Pull-Ups 100 Box Jumps (20 in- M & F) 40 Double-Unders …
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April 27th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Two rounds: 3 Burpee Broad Jumps 5 Pushups 7 Seconds/ea Ring Support/Bottom of Dip Smash Party, Banded OH Weightlifting Bench Press (14 minutes to build to a heavy 3 rep) Bench Press (Drop sets 3 -10%, 3+ -15% from heavy triple) Record AMRAP Metcon …
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April 26th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio 7-5-3 Hang Power Cleans Front Squats Push Press Smash Party, Super Front Rack Weightlifting Clean Pull + Clean + Front Squat + Jerk (15 minutes to build to a heavy complex) Target 80+ percent of CJ max and 5-10# increase from last week. Metcon …
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