Category: WOD

February 19th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Two rounds: 5 Pass Through 5 OHS 5 Squatting Pass Throughs 10 Step Ups (alt) 15 Pull Aparts Smash Party/Keg, Squat Holds Weightlifting Hang Snatch (4×3@70% of Snatch 1RM E3M) Metcon Metcon (Time) Three rounds for time: 30 Dumbbell Snatch (50/35) 25 Box Jumps …
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February 17th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Coach’s choice! Weightlifting Thruster will be completed in a ladder format. Thruster (1×1) Metcon Metcon (Time) Partner Karen 300 Wall Balls for Time!


February 16th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 3 Burpee Broad Jumps 5 Rope KTE 7 KB High Pulls Shooter’s choice! Skill Rope climb! Bring some tall socks or wear pants that cover your shins and ankles! Metcon Metcon (Time) 30-20-10 Sumo Deadlift High Pull (95/65) Bar Facing Burpee *Complete …
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Basic P-Bar Program Workout 16

Strongpoint CrossFit – Gymnastics Warm Up and Mobility 3 minutes Assault Bike or Row 30 Pass Throughs Crossover Symmetry Protocol – or – Three rounds of: 10 Pass Throughs 10 Pull Aparts 10 Banded Face Pulls Smash lats, chest with foam roller or lx ball (3-5 minutes) Banded OH or banded OH complex (lateral opener, …
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February 15th, 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 (Time) 5 rounds for time: 15 Box Jumps (24/20) 12 Pushups 9 Front …
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February 14th, 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 (5 sets to build to a 2RM E3M) Target 5-10# increase from last session. Metcon Metcon (Time) 600m run 21 DB Power Clean …
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