WOD Archives - Page 2 of 89 - Strongpoint CrossFit

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Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

200m run

5 Strict Pull Ups

5 Knees to Elbow

10 Goblet Squats

10 Alt. Lunge Steps

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)

21 Dumbbell Thrusters (35/25)

21 Pull Ups

18 Dumbbell Lunges

18 Toes to Bar

15 Thrusters

15 Pull Ups

12 Lunges

12 Toes to Bar

9 Thrusters

9 Pull Ups

6 Lunges

6 Toes to Bar

3 Thrusters

3 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

Tosh (Time)

Three rounds of:

200m run

400m run

600m run
Rest exact time it takes to complete each interval. Score total time to complete workout including breaks.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s choice!

Metcon

Metcon (AMRAP – Reps)

In pairs, complete as many reps as possible in 26 minutes of:

1) Partner A run 400m

Partner B Hang Power Clean & Jerk (135/95)

2) Partner A run 400m

Partner B Back Squat

3) Partner A run 400m

Partner B Double Unders

4) Partner A run 400m

Partner B Burpees
If both partners progress through all four sections, proceed back to the beginning.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

With a partner…

AMRAP 8

Partner 1 row

Partner 2

Lunge to rig

3 Kickstands

5 Arch/Hollow

Bear Crawl back to rowers

Smash Party, Post Chain Floss

Weightlifting

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

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

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

50 Calorie row

40 Kettlebell Swings (2/1.5)

30 Handstand Pushups

20 Chest to Bar Pull Ups

10 Ring Muscle Ups

Accessory Work

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

Extra Credit

Metcon (3 Rounds for time)

Three rounds:

1200m run
Rest three minutes between rounds


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

2 Inch Worms

2 Perfect Stretch

5 Med Ball Cleans

5 Wall Ball

Smash Party, Oly Wall

Weightlifting

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

Metcon

Metcon (Time)

500m run

30 Wall Ball Shots (20/14)

25 Burpees

30 Thrusters (75/55)

25 Burpees

30 Wall Ball

500m run

Accessory Work

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

Set blocks so bar rests just above knee

Split Jerk (4×[email protected]%)

GHD Situps (2×20)

Superset with Single Leg RDL

Single Leg RDL (2×10/leg)

Extra Credit

Metcon (Calories)

AMRAP 12

:15 Assault Bike Sprint


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

Practice your double or triple unders

Hang onto your rope

Two rounds

5 Snatch Grip Push Press

5 Overhead Squats

5 Pressing Snatch Balance

5 Press in Snatch

Smash party/keg drill, banded OH

Weightlifting

Snatch (7×[email protected]% E2M)

Metcon

Metcon (Time)

75 Double Unders

50 Dumbbell Snatch (35/25)

75 Double Unders

50 Dumbbell Snatch

75 Double Unders

Accessory Work

Clean (4×[email protected]%)

Push Press + Push Jerk (4×1(2+1)@60%)

Yates Row (2×10)

Underhand Grip
Superset with Dip

Weighted Dip (2×10)

SS with Yates row

Extra Credit

Bar Muscle-ups (EMOM [email protected]% of max U/B set)


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Hang Power Clean

5 Push Press

10 Step Ups

Smash party, super front rack

Weightlifting

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

Metcon

Metcon (Time)

15-12-9-6-3

Toes to Bar

Power Clean (115/80)

Box Jump (24/20)

Accessory Work

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

Front Squat (5×[email protected]%)

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 (8 Rounds for time)

Four rounds:

200m run

Rest 1 minute

400m run

Rest 1:30


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Pass Throughs

10 Overhead Squats

10 Kettlebell Swings

15 Pull Aparts

Smash Party, Couch Stretch

Weightlifting

Back Squat (4×[email protected]% E3M)

Metcon

Metcon (Time)

1 mile run

75 Overhead Squats (95/65)

Accessory Work

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

1 Snatch + 1 Snatch Balance + 1 Overhead Squat

Front Rack Lunge (4×8 Steps)

Dumbbell Row – Single Arm (2×8/arm)

SS with Glute Ham Raise

Glute-Ham Raises (2×10)

Extra Credit

Metcon (8 Rounds for time)

8x250m Ski Erg
Rest 1 minute between rounds


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s choice!

Metcon

Horton (Time)

9 rounds for time with a partner of:

9 bar muscle-ups

11 clean and jerks, 155 lb.

50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
To learn more about Horton click here

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

3 Inch Worms

10 Kettlebell Swings

10 Step Ups

3 Inch Worms

10 Kettlebell Swings

10 Box Jumps with Step Down

Smash Party, Post Chain Floss

Weightlifting

Deadlift (8×[email protected]% E:30)

Metcon

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225#

20 Box Jumps, 24″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here

Scaled Roy (Time)

Five rounds for time:

10 Deadlift (185/125)

15 Box Jumps (24/20)

15 Pull Ups

Accessory Work

Clean (3×[email protected]%)

3 Second Pause Overhead Squat (Build to a heavy triple)

Bench Press + Chains. (1×3)

Do not count chain weight into total.
Start at 50% bar weight and work up to a heavy triple.

Core

Metcon (No Measure)

Three rounds:

10 Strict Hanging Leg Raise

10 Lateral Med Ball Throws

10 Overhead Med Ball Throws

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

5 KB Thrusters/side

10 KB Swings

Smash Party, Banded Oly Wall

Weightlifting

Front Squat + Thruster (4×1(2+1)@60% of Front Squat 1RM)

Metcon

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here

Accessory Work

Halting Snatch (Build to a heavy single)

3 second pause at knee

Power Snatch (5 TNG Reps @70% of Halting Snatch)

Overhead Lunge (4×[email protected]% of CJ Max)

Dumbbell Row – Single Arm (3×10)

SS with chin up

Strict Chin Up (3×8-12)

SS with Row


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