WOD Archives - Page 2 of 85 - Strongpoint CrossFit

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Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Arch/Hollow

5 Knees to Elbows

5 Push Press

:10 Handstand Hold

Smash party, banded OH

Weightlifting

Push Press + Push Jerk (4×1(2+1)@75%+ of Push Press 1RM)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

35-25-15

Double Under

Sit Up

Five rounds:

10 Handstand Pushups

10 Toes to Bar

15-25-35

Double Under

Sit Up
*20 minute cap. Add 1 second for each repetition incomplete at 20 minutes.

Accessory Work

Clean from Blocks Above Knee (3×[email protected]%+ of clean 1RM)

Set blocks so bar rests just above knees

Touch and Go Box Squat (4×[email protected]% of back squat 1RM)

Target 10# increase from last week.

Press in Split (4×[email protected]%+ of CJ max)

Hold feet in split position and strict press
SS with row and target 5-10# increase from last week.

Dumbbell Row – Single Arm (4×8/arm)

SS with press in split

Extra Credit

Death by Ski Erg (Time)

Ski 1 calorie the first minute, 2 calories the second minute, 3 calories the third minute… continuing to add one calorie per minute until you can no longer complete the required work within the minute.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Tall Muscle Snatch

5 Pass Throughs

5 Overhead Squats

5 Snatch Balance

5 Press in Snatch

Smash Party, Keg Drill

Weightlifting

Snatch (5 attempts to establish 1 RM)

*Target 5-10# increase from last week.

Metcon

Metcon (Time)

Three rounds for time:

400m run

15 Hang Power Snatch (75/55)

15 Overhead Squats

Accessory Work

Thruster (4×[email protected]% of Front Squat 1RM)

*Target 5-10# increase from last week.

Wall Ball (3×10 HAP)

Seated Box Jump (3×5)

Start on a bench
Superset with Wall Ball

Extra Credit

30 Muscle-Ups (Time)

30 muscle-ups for time

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Hip Activation:

20 Tube Walks/direction

20 Monster Walks/direction

Three rounds:

8 Goblet Squats

8 KB Swings

Smash Party, Couch Stretch

Weightlifting

Back Squat (20 minutes to est. 3 RM)

*Target 5-10# increase from last week.

Metcon

Metcon (Time)

50 Calorie Row

15-12-9-6-3

Deadlift (275/185)

Russian Kettlebell Swing (2/1.5)

Lateral Burpee

Accessory Work

Clean (4×[email protected]%+)

*Target 5-10# increase from last week.

Behind The Neck Jerk (4×[email protected]%+)

*Target 5-10# increase from last week.

Bent Over Row (3×8)

Superset with Weighted Dip

Weighted Dip (3×6)

Supserset with bent over row

Extra Credit

Metcon (10 Rounds for time)

10x200m run
Rest 2 minutes between efforts

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

25 Calorie row or Assault Bike

Three rounds:

5 Hang Power Clean

5 Front Squat

5 Push Press

Smash Party, Super Front Rack

Weightlifting

Clean Complex (4×1(1+1+1+1)@80%+ of CJ Max E2:30)

Clean Pull + Clean + Front Squat + Jerk.
Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Reps)

AMRAP 18

2 Clean & Jerk (155/105)

1 Round Cindy (5 Pull Ups, 10 Pushups, 15 Air Squats)

4 Clean & Jerk

2 Rounds Cindy

6 Clean & Jerk

3 Rounds Cindy…

Continuing to add two CJ and 1 round of Cindy each round.

Accessory Work

Block Snatch Complex (5×1(1+1+1))

Snatch High Pull + Power Snatch + Snatch with bar at knee

Paused Front Squat (4×2)

3 second pause at bottom of rep

Double Kettlebell Overhead Lunge (2×10)

Superset with Iso Back Ext.

Weighted Isometric Back Extension (2x:30)

Superset with KB OH Lunges

Extra Credit

Metcon (3 Rounds for time)

Three rounds, each for time of:

1 mile Assault
Rest 2 minutes between efforts


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s Choice!

Metcon

Metcon (AMRAP – Reps)

Partner WOD!!! You go/I go format.

AMRAP 10:

100m sprint

5 burpees

10 DL 185/125

3 minute rest

AMRAP 10:

250 m row

5 burpees

10 Goblet squats 53/35

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds

5 Strict Pull Ups (bonus for strict C2B!)

5 Front Squats

5 Overhead Squats

Smash party, squat holds

Weightlifting

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

Front Squat (2×2 drop set)

Drop 10% from heavy single.

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

2 Chest to Bar Pull Ups

2 Overhead Squats (95/65)

4 Chest to Bar Pull Ups

4 Overhead Squats

6 Chest to Bar Pull Ups

6 Overhead Squats

8/8, 10/10, 12/12…

Continuing to add two reps per exercise per round until time expires.
*Do six bar facing burpees at the top of every third minute.

Accessory Work

Snatch (1st Wave 87.5-90-92.5%, 2nd 90, 92.5, 95%)

Snatch High Pull + Low Hang Snatch High Pull (4×1(1+3)@110% of Snatch 1RM)

Target 5-10% increase from last week.

Plyo Pushup (2×10)

SS with Yates Row

Yates Row (2×10)

Underhand Grip
SS with Plyo Pushup

Extra Credit

Metcon (2 Rounds for time)

2 rounds:

800m run
Rest 3 minutes between rounds


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Tall Muscle Snatch

5 Pass Throughs

5 Overhead Squats

5 Snatch Balance

5 Press in Snatch

Smash Party, Keg Drill

Weightlifting

Snatch (5×[email protected]%+ E2:30)

*Target 5-10# increase from last week.

Metcon

Metcon (Time)

500m row

21 Box Overs (24/20)

12 Power Snatch (135/95)

400m run

21 Box Overs

12 Power Snatch

Accessory Work

Thruster (4×[email protected]% of Front Squat 1RM)

*Target 5-10# increase from last week.

Stiff Leg Deadlift (3×[email protected]% of Deadlift 1RM)

*Target 10-20# increase from last week.

Wall Ball (3×10 HAP)

Seated Box Jump (3×5)

Start on a bench
Superset with Wall Ball

Extra Credit

Metcon (12 Rounds for reps)

Alternating EMOM 12

Minute 1: 12-15 GH Sit Ups

Minute 2: 12-15 Cal Assault Bike

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

9-6-3

Row Calories

Hang Power Clean

Front Squat

Smash Party, Super Front Rack

Weightlifting

Clean Complex (4×1(1+1+1+1)@80% of CJ Max E2:30)

Clean Pull + Clean + Front Squat + Jerk.

Metcon

Metcon (Time)

100 Double Unders

21-15-9

Deadlift (225/155)

Handstand Pushups

100 Double Unders

21-15-9

Clean (135/95)

Ring Dip

100 Double Unders
20 minute cap. Add 1 second to time for every rep incomplete at the end of 20 minutes. Sub 200 single unders. Clean is any variant. You must use a single bar and change YOUR OWN weights for Rx.

Accessory Work

Block Snatch Complex (5×1(1+1+1))

Snatch High Pull + Power Snatch + Snatch with bar at knee

Paused Front Squat (4×2)

3 second pause at bottom of rep

Double Kettlebell Overhead Lunge (2×10)

Superset with Iso Back Ext.

Weighted Isometric Back Extension (2x:30)

Superset with KB OH Lunges

Extra Credit

Metcon (Weight)

EMOM 10

25m Sled Push

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Hip Activation:

20 Tube Walks/direction

20 Monster Walks/direction

Two rounds:

5 Arch/Hollow

8 Goblet Squats

8 KB Swings

Smash Party, Couch Stretch

Weightlifting

Back Squat (Build to a triple at 80%+)

*Target 5-10# increase from last week.

Back Squat (1×5 Drop Set)

Drop 10% from heavy triple.

Metcon

Metcon (Time)

50 Wall Ball (20/14, 10’/9′)

40 Toes to Bar

30 KB Swings (2/1.5)

20 Front Squat (115/75)

10 Thrusters

Accessory Work

Clean (4×[email protected]%+)

*Target 5-10# increase from last week.

Behind The Neck Jerk (4×[email protected]%+)

*Target 5-10# increase from last week.

Bent Over Row (3×8)

Superset with Weighted Dip

Weighted Dip (3×6)

Supserset with bent over row

Extra Credit

Metcon (8 Rounds for time)

8x200m run
Rest 2 minutes between efforts


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 burpee broad jumps

5 shoulder press

5 arch/hollow

3 arch/hollow plus

Smash party, banded OH

Weightlifting

Push Press + Push Jerk (4×1(2+1)@75%+ of Push Press 1RM)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

600m run

9 Burpee Bar Muscle Ups

18 Dumbbell STOH (50/35)

400m run

7 Burpee Bar MU

14 DB STOH

200m run

5 Burpee Bar MU

10 DB STOH
*20 minute cap

Accessory Work

Clean from Blocks Above Knee (3×[email protected]%+ of clean 1RM)

Set blocks so bar rests just above knees

Touch and Go Box Squat (4×[email protected]% of back squat 1RM)

Target 10# increase from last week.

Press in Split (4×[email protected]%+ of CJ max)

Hold feet in split position and strict press
SS with row and target 5-10# increase from last week.

Dumbbell Row – Single Arm (4×8/arm)

SS with press in split

Extra Credit

Metcon (Time)

30-20-10

Row cal

Assault Bike cal

Ski Erg cal


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