WOD Archives - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s choice!

Metcon

Metcon (Time)

Partner WOD!

Four rounds for time of:

400m Sandbag/Log Carry

15 Burpees over Sandbag/Log

15 Sandbag/Log Clean & Jerk


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Wall Ball Toofers

*Practice timing

10 KB Swings

Smash Party, Couch Stretch

Weightlifting

Back Squat (4×[email protected]%+ E3M)

Target 10# increase from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

30 Double Unders

8 Wall Ball Toofers (20/14)

8 Ring Dips
Rest three minutes between pieces. Toofers: https://www.youtube.com/watch?v=DQwrl7ZajTg

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

150m row

8 Burpees Over the Rower

8 OH Walking Lunges (45/35)

Accessory Work

Torokhity Snatch Complex (5×[email protected]%+ of Snatch 1RM)

1 Snatch + 1 Snatch Balance + 1 Overhead Squat
Target 5-10# increase from last week.

Front Rack Lunge (4×8 Steps)

Target 5-10# increase from last week

Dumbbell Row – Single Arm (2×8/arm)

SS with Glute Ham Raise

Glute-Ham Raises (2×10)

Extra Credit

Metcon (3 Rounds for time)

Three rounds:

1600m run
Rest 3-5 minutes as needed between efforts.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds

5 PVC Pass Throughs (Standing)

5 Overhead Squats

5 PVC Pass Throughs (Squatting)

5 Snatch Balance

Smash party/keg drill, banded OH

Weightlifting

Snatch (6×[email protected]% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Five rounds for time:

12 Dumbbell Snatch (70/50)

15 Box Jump Overs (24/20)

Accessory Work

Clean (4×[email protected]%)

Target 5-10# increase from last week.

Push Press + Push Jerk (4×1(2+1)@60%)

Target 5-10# increase from last week.

Yates Row (2×10)

Underhand Grip
Superset with Dip

Weighted Dip (2×10)

SS with Yates row

Extra Credit

Muscle Up Complex (5 Sets)

1 Strict Muscle Up

3 Kipping Muscle Ups

5 Ring Dips

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

600m run

Two rounds:

3 Kickstands

5 Strict Pull Ups

7 Pushups

Smash party, super front rack

Weightlifting

Power Clean + Thruster (5×1(1+3)@65% of CJ max E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

30 Handstand Pushups

30 Chest to Bar Pull Ups

600m run

20 Handstand PUshups

20 Chest to Bar Pull Ups

600m run

10 Handstand Pushups

10 Chest to Bar Pull Ups

Accessory Work

Muscle Snatch (5×[email protected]% of Snatch 1 RM)

Target 5-10# increase from last week.

Front Squat (5×[email protected]%)

Target 5-10# increase from last week.

Depth Jump (3×5)

Superset with Iso Back Ext

Isometric Back Extension (3x:30)

Add resistance if :30 is easy. SS with Depth Jump.

Extra Credit

Metcon (Time)

400m Sandbag Run (80/50)

300m Bucket Brigade (50/35)

200m Dumbbell Farmer Walk (70/55)

100m H2H Rope Sled Pull (90/60)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

15 Banded Good Mornings

12 KB Swings (light)

9 Calorie Row

Smash Party, Post Chain Floss

Weightlifting

Sumo Deadlift (Build to a [email protected]%+)

Target 10# increase from last week

Sumo Deadlift (1×5 Drop Set @90% of triple)

Metcon

Metcon (Time)

40 Calories Assault Bike

60 Calories Rower

*80 Kettlebell Swings (2/1.5)
*Complete 5 burpees every time you set the kettlebell down. And since someone will ask, you MAY NOT rest the kettlebell on your foot. :)

Accessory Work

Power Clean (Build to a single @85%+)

Target 5-10# increase from last week

Power Clean (3×2 Drop Set @90% of single)

Back Squat (Build to a [email protected] 80%+)

Target 5-10# increase from last week

Back Squat (1×5 Drop [email protected]% of triple)

Banded Pushups (2×10)

Superset with Reverse Band Pull Up

Reverse Band Pull Up (2×10)

Note band size.
SS with banded pushup

Extra Credit

Metcon (8 Rounds for time)

8 rounds, each for time of:

300m run
Rest 1 minute between intervals


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Front Squats

5 Overhead Squats

5 Arch/Hollow

5 Arch/Hollow Plus

Smash Party, Oly Wall

Weightlifting

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

Target 5-10# increase from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

200m run

9 Front Squats (115/80)

15 Pull Ups

200m run

9 Overhead Squats

15 Toes to Bar

Accessory Work

Snatch from Blocks above knee (5×[email protected]%+)

Set blocks so bar rests just above knee
Target 5-10# increase from last week

Split Jerk (4×[email protected]%)

Target 5# increase from last week

GHD Situps (2×20)

Superset with Single Leg RDL

Single Leg RDL (2×10/leg)

Extra Credit

Metcon (Distance)

30 minute Assault Bike
Set a manageable pace and hold RPMs for entire piece.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s choice!

Metcon

Metcon (AMRAP – Reps)

Partner WOD!

Ten three-minute rounds for reps of:

400m run

Burpee Box Overs
The workout will be you go-I go format. One partner will complete each three-minute period before rotating. The score will be the total reps completed for the pair.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope

Two rounds:

5 Pull Ups

10 Pushups

15 Air Squats

:15 Sampson/Side

Shooter’s Choice!

Metcon

Terrible 20s (Time)

20 Wall ball shots (20/14, 10’/9′)

20 Sit-ups

20 Box jump (24/20)

20 Push-ups

20 Cleans (135/95)

20 Double-unders

20 DB Thrusters (35/25)

20 Pull-ups

20 Overhead Squats (95/65)

20 Kettlebell swings (1.5/1)

20 Push Press (95/65)

20 Ring Dips

20 Sumo Deadlift High Pull (95/65)

20 Burpees

20 Back Squats (135/95)

20 GHD sit-ups

20 Walking Lunges

20 Deadlift (135/95)

20 Knees to elbows

20 Front Squat (135/95)

Accessory Work

Sumo Deadlift (Build to a [email protected]%)

Sumo Deadlift (2×5 Drop Set @90% of triple)

Power Clean (Build to a single @85%)

Power Clean (3×2 Drop Set @90% of single)

Back Squat (Build to a [email protected] 80%)

Back Squat (2×5 Drop [email protected]% of triple)

Banded Pushups (2×10)

Superset with Reverse Band Pull Up

Reverse Band Pull Up (2×10)

Note band size.
SS with banded pushup

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Kettlebell Deadlift

5 KB Swings

10 Pushups

10 Jumping Air Squats

Smash Party, Couch Stretch

Weightlifting

Back Squat (4×[email protected]%+ E3M)

Target 10# increase from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Deadlift (185/125)

15 Lateral Burpees

400m run

Accessory Work

Torokhity Snatch Complex (5×[email protected]%+ of Snatch 1RM)

1 Snatch + 1 Snatch Balance + 1 Overhead Squat
Target 5-10# increase from last week.

Front Rack Lunge (4×8 Steps)

Target 5-10# increase from last week

Dumbbell Row – Single Arm (2×8/arm)

SS with Glute Ham Raise

Glute-Ham Raises (2×10)

Extra Credit

Metcon (Time)

Three rounds:

100m Dumbbell Farmer Walk (70/50)

100m Sled Pull (185/135)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

Practice your double or triple unders

Hang onto your rope

Two rounds

5 PVC Pass Throughs

5 Overhead Squats

5 Pressing Snatch Balance

5 Press in Snatch

Smash party/keg drill, banded OH

Weightlifting

Snatch (7×[email protected]% E2M)

Target 5-10# increase from last week.

Metcon

Metcon (Weight)

10 rounds (1 round EMOM) of:

35 Double Unders

3 Snatch
The prescribed movement is a full (aka squat) snatch. A Power Snatch + Overhead Squat will meet the movement requirement. Score = total weight moved during the workout (Successful Reps x Load). You may repeat attempts within the minute if you miss and still have time remaining in that round.

Accessory Work

Clean (4×[email protected]%)

Target 5-10# increase from last week.

Push Press + Push Jerk (4×1(2+1)@60%)

Target 5-10# increase from last week.

Yates Row (2×10)

Underhand Grip
Superset with Dip

Weighted Dip (2×10)

SS with Yates row

Extra Credit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1000m row

5 Ring Muscle Ups


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