Month: May 2018

June 1st, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 3 Strict Pull Ups 5 Press 7 Pushups Smash Party, Banded OH Weightlifting Shoulder Press (15 minutes to establish 1 RM) Shoulder Press (AMRAP@80% of best single) Metcon Metcon (AMRAP – Reps) AMRAP 4/5/6 10 Chest to Bar Pull Ups 5 Shoulder …
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May 31st, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 3 Burpee Broad Jumps 6 Goblet Squats 9 KB Swings Smash Party, Post Chain Floss Weightlifting Three-position Clean Complex (8×1(1+1+1) E2M ) Above Knee – Below Knee – FloorStart at or about 50% and add weight each round. Metcon Metcon (Time) 600m …
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May 30th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Two rounds: 5 Front Squats 10 Alternating Box Step Overs 10 Walking Lunges Smash Party, Couch Stretch Weightlifting Front Squat (15 minutes to build to a heavy 5 rep) Pause 2 seconds first rep. Target 75-80%. Front Squat (1×5@90%, 1×5+@80% of heavy 5 rep) …
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May 29th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 10 Pass Throughs 10 OHS 15 Pull Aparts Smash Party, Oly Wall Weightlifting Three-Position Snatch Complex (8×1 E2M) 1 Hang Snatch (above knees), 1 Hang Snatch (below knees), 1 SnatchStart at 50% and build throughout the course of the 8 rounds. Metcon …
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Memorial Day 2018

Strongpoint CrossFit – CrossFit Warm Up and Mobility Two-three rounds: 150 Single Unders 3 Pull Ups 6 Pushups 9 Air Squats Shooter’s choice! Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael …
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