WOD Archives - Strongpoint CrossFit

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Blog Archive

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Burpee Broad Jumps

5 Arch/Hollow

7 Hollow Rocks

Smash Party, Banded OH

Weightlifting

Shoulder Press (4×[email protected]% E3M)

Metcon

Metcon (Time)

30-20-10

Shoulder to Overhead (95/65)

Pull Up

Burpee

Accessory Work

Extra Credit

Snatch Grip Deadlift to Power Position + Low Hang Snatch (5×[email protected]%+)

Target 5-10# increase from last week.

Clean with Pause at Knee (4×[email protected]%)

Pause 2 seconds at knee

Dumbbell Row – Single Arm (2×10)

Metcon (3 Rounds for time)

3x1000m run
Rest three minutes between efforts.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Russian KB Swings

10 Goblet Squats

10 Walking Lunges

Smash party, Oly Wall

Weightlifting

Back Squat (15 minutes to build to a [email protected]%+)

Back Squat (Max Effort [email protected]% of Single)

Metcon

Metcon (Time)

1000m row

80 Dumbbell Lunges (35/25)

60 Sit Ups

40 Hand Release Pushups

20 Dumbbell Thrusters
20 minute cap. Add 1 second/rep incomplete at the end of 20 minutes.

Accessory Work

Hang Power Snatch from High Hang (5×[email protected]% (of Snatch 1 RM))

Target 5-10# increase from last week.

Tall Jerk (5×[email protected]% of CJ 1RM)

Dip, drive, and pause with barbell at eye level, then Jerk.
Target 5-10# increase from last week.

Chest-To-Bar Pull-ups (3×10)

Superset with Wall Ball

Wall Ball (3×10)

Superset with CTB Pull Up

Extra Credit

Metcon (Time)

50 Pistols for time

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope

Three rounds:

3 Kickstands

7 OHS

9 Pushups

Smash party/keg drill, couch stretch

Weightlifting

Power Snatch + Snatch (E:90 x 10 rounds)

Start first round at 60% of Snatch 1RM and build to a heavy single set of 1+1

Metcon

Metcon (Time)

Four rounds for time:

6 Hang Power Snatch (115/80)

12 Handstand Pushups

50 Double Unders

Accessory Work

Clean with Pause at Knee (4×[email protected]%+)

Pause 2 seconds at knee
Target 5-10# increase from last week

Jerk Grip Isometric Holds (3x:[email protected]% of body weight)

SS with farmers carry

Farmer’s Carry (3x100m walk)

SS with Jerk Grip OH Hold

Staggered Stance Good Morning (2×10)

SS with barbell retract & row

Barbell Retract & Row (2×10)

Protract & retract shoulders before completing row each rep
SS with staggered stance good morning

Extra Credit

Metcon (6 Rounds for time)

6x400m run
Rest 2 minutes between intervals


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Clean Grip RDL

5 Hang Power Clean

5 Front Squat

5 Push Press

Smash Party, Super Front Rack

Weightlifting

Power Clean + Hang Clean + Push Jerk (4×1(1+1+1)@70%+ of CJ 1RM)

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Reps)

With a 15 minute running clock, complete the following:

Min 0-3: 400m run, AMRAP Pull Ups

Rest 1 minute

Min 4-7: 400m run, AMRAP Clean & Jerk (155/105)

Rest 1 minute

Min 8-11: 400m run, AMRAP Pull Ups

Rest 1 minute

Min 12-15: 400m run, AMRAP Clean & Jerk

Accessory Work

3 Second Pause Back Squat (4×[email protected]%+)

*Pause 3 seconds on first rep of each set. Target 5-10# increase from last week.

Romanian Deadlift (4×[email protected] 1RM)

Dumbbell Split Squat (2×8/leg)

SS with Seated Box Jump

Seated Box Jump (2×5)

Start on a bench
SS with DB Split Squat

Extra Credit

Metcon (5 Rounds for time)

50-40-30-20-10 Assault Bike Cal
*Rest time = work time for each set.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s Choice!

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Accessory Work

5 Second Pause Bench Press (Build to a 3 RM)

*Pause at bottom five seconds on first rep

Bench Press (2×3 Drop Set -10% from above)

*No pause

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

9 Calorie Row

7 OHS

5 Arch/Hollow

3 Kickstands + 2 second hold

Smash party/keg drill, couch stretch

Weightlifting

Power Snatch + Snatch (E:90 x 8 rounds)

Start first round at 60% of Snatch 1RM and build to a heavy single set of 1+1

Power Snatch + Snatch (2×2 Drop Set)

Decrease weight 15-20% from heavy single set

Metcon

Metcon (Time)

30 Calorie Assault Bike

40 Calorie Row

50 HSPU

40 Pull Ups

30 OHS (95/65)

Accessory Work

Front Squat to Box (4×[email protected]% of Front squat 1RM)

Quick pause on box before standing up.
*These are not touch and go reps. Come to a complete stop on the box, maintain tightness and explode up.

Jerk Grip Isometric Holds (3x:[email protected]% of body weight)

SS with farmers carry

Farmer’s Carry (3x100m walk)

SS with Jerk Grip OH Hold

Staggered Stance Good Morning (2×10)

SS with barbell retract & row

Barbell Retract & Row (2×10)

Protract & retract shoulders before completing row each rep
SS with staggered stance good morning

Extra Credit

Metcon (6 Rounds for time)

6x800m
Rest 2:30 between intervals


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Inch Worms

6 Broad Jumps

9 KB Swings

Smash Party, Posterior Chain Floss

Weightlifting

Deadlift (15 minutes to build to a single @90%)

Deadlift (AMRAP at 80% of single)

Metcon

Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here

Accessory Work

Cluster (Build to a single @75% of CJ max)

Squat Clean into Push Press from floor

Cluster (2×2 Drop Set @85% of single)

Squat Clean into Push Press from floor

Barbell Step Up (4×8/leg)

12″ box

Bar Muscle-ups (3×60% of rep max)

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 10

16 cal Assault Bike

100m sled drag (135/90)
*Count each 25m of sled drag as 1 rep (20 reps/round)


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

75 Single Unders

15 Double Unders

100m run

Smash Party, Banded OH

Weightlifting

Shoulder Press (5×[email protected]% E3M)

Metcon

Metcon (Time)

200 Double Under Buy-in and then…

Three rounds:

15 Shoulder to Overhead (115/80)

15 Toes to Bar

500m run

Accessory Work

Clean with Pause at Knee (4×[email protected]%)

Pause 2 seconds at knee

3 Second Pause Back Squat (5×[email protected]%)

*Pause in bottom position 3 seconds on first rep

Dumbbell Row – Single Arm (2×10)

Extra Credit

Wide Grip Strict Pull Up (2-4-6-8-10)

*Rest :30-:60 between sets. Move right from last set into Chins.

Strict Chin Up (2-4-6-8-10)

*Reverse grip. Rest :30-:60 between sets.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Clean Grip RDL

5 Hang Power Clean

5 Front Squat

5 Push Press

Smash Party, Super Front Rack

Weightlifting

Power Clean + Hang Clean + Push Jerk (4×1(1+1+1)@70% of CJ 1RM)

Metcon

Metcon (Time)

21 Hang Power Cleans (135/95)

42 Pushups

15 Hang Power Cleans

30 Pushups

9 Hang Power Cleans

18 Pushups

Accessory Work

Snatch Grip Deadlift to Power Position + Low Hang Snatch (4×2(1+1)@70% of Snatch 1RM)

Romanian Deadlift (4×[email protected] 1RM)

Dumbbell Split Squat (2×8/leg)

SS with Seated Box Jump

Seated Box Jump (2×5)

Start on a bench
SS with DB Split Squat

Extra Credit

Metcon (12 Rounds for time)

12x200m run
Rest 2 minutes between intervals


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Russian KB Swings

10 Goblet Squats

6 Step Ups

4 Box Jumps with step down

Smash party, Oly Wall

Weightlifting

Back Squat (12 minutes to build to a [email protected]%)

Back Squat (Max Effort [email protected]% of Single)

Metcon

Metcon (AMRAP – Reps)

Three five-minute AMRAPs of:

6 Dumbbell Thrusters (35/25)

8 Front Rack Lunges

10 Box Jump Overs (24/20)

100m run
*Rest 1 minute between rounds

Accessory Work

Hang Power Snatch from High Hang (5×[email protected]% (of Snatch 1 RM))

Tall Jerk (5×[email protected]% of CJ 1RM)

Dip, drive, and pause with barbell at eye level, then Jerk.

Chest-To-Bar Pull-ups (3×10)

Superset with Wall Ball

Wall Ball (3×10)

Superset with CTB Pull Up

Extra Credit

Metcon (Calories)

Row 10 rounds of :40 on/:20 off


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