Category: WOD

May 15th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility 12-10-8 Cal Row or Bike Pushup Step Up Smash party, banded OH Weightlifting Close Grip Bench Press (15 minutes to build to a heavy 5 rep) Close Grip Bench Press (-10% for 5, -15% for AMRAP) Record AMRAP Metcon Metcon (Time) 45 Cal Assault Bike Three rounds: …
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May 14th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 5 Snatch Grip RDL 5 Snatch High Pull 5 Snatch Push Press 5 OHS Smash Party/Keg, Oly Wall Weightlifting Snatch (Build to a heavy single in 15 minutes) Target 90%+ and 5-10# increase from last week. Metcon Metcon (Time) 500m row 25 …
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May 12th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds 3 Burpee Broad Jumps 6 Walking Lunges 9 Air Squats Shooter’s choice! Metcon Metcon (Time) In teams of 2, complete the following: 4800m run 300 Wall Ball Shots (20/14, 10’/9′) 300 PushupsOne partner will run while the other works on wall ball …
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May 11th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 5 Tuck Jumps :10 HS Hold (Belly to Wall) 20 Plank Shoulder Taps Smash Party, Banded OH Weightlifting Push Press (15 minutes to build to a heavy 5 rep) Push Press (2×5@90% of heavy 5 rep) Metcon Metcon (AMRAP – Rounds and …
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May 10th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio 5 Inch Worms 6 Perfect Stretch Two rounds: 10 Tube Walks 5 Air Squats 10 Tube Walks (opp direction) 5 Air Squats Smash Party, Squat Holds Weightlifting Back Squat (15 minutes to build to a heavy 5 rep) Pause 2 seconds on first rep …
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May 9th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 5 Clean RDL 5 Hang Power Cleans 5 Front Squats 5 Press Smash Party, Post Chain Floss Weightlifting Clean and Jerk (15 minutes to build to a heavy single) Build to 90%+ Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 5 …
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