Category: WOD

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 13th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Two rounds: 3 Kickstands or 2 Wall Walks 5 Arch/Hollow 5 Snatch Grip Push Press 5 OHS Smash Party/Keg, Oly Wall Weightlifting Snatch + 4 Overhead Squats (4×1 (1+4) E3M@ 70%+ of Snatch 1 RM) Target 5-10# increase from last week. Metcon Toofer Tuesday …
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February 12th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes jump rope Three rounds: 5 Clean Grip RDL 5 Hang Power Clean 5 Front Squats Smash Party, Super Front Rack Weightlifting Clean (5 sets to build to a 2RM E2:30) Target 5-10# increase from last week. Metcon Metcon (Time) 10 Squat Cleans (155/105) 40 Double …
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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 10th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Coach’s choice! Metcon Partners will work together to complete the Assault Bike portion. Once complete, Partner (a) will move to Dumbbell Lunges, Toes to Bar, and Hand Release Push Ups while Partner (b) rows for calories. Partners will switch once Partner (a) completes a full round. Skill …
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February 9th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 5 Jumping Back Squats 5 Arch/Hollow 10 Walking Lunges Smash Party, Squat Holds Weightlifting Back Squat (Five sets to build to a three-rep max) Target 5-10# increase from last week. Metcon Metcon (Time) 21-15-9 Target Burpee (6″ Target) Chest to Bar Pull …
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