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Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

10 Rolling Planks with Reach Through

10 Thoracic High Fives

10 Band Pass Throughs

15 Pull Aparts

Smash Party, Super Front Rack

Weightlifting

Hang Clean & Jerk (4×1(2+1)@70% of CJ max)

Metcon

Metcon (Time)

Three rounds for time:

50 Wall Balls (20/14, 10’/9′)

10 Clean & Jerk (135/95)
*20 minute cap.

Accessory Work

Pause Back Squat (4×[email protected]%)

*Three second pause

Push Press (4×[email protected]% of CJ max)

Superset with Yates Row

Yates Row (3×8)

Underhand Grip
Superset with Push Press

Strict Chest to Bar Pull Up (3×8)

Superset with Strict Ring Dip

Strict Ring Dips (3×12)

Superset with Strict C2B

GHD Situps (3×10)

Superset with weighted plank

Weighted Plank (3x:45Su)

Add a plate or two!
Superset wtih GH Sit Up

Extra Credit

1K row Time Trial (Time)


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Burpees

5 Push Press (PVC)

7 Jumping Air Squats

Smash Party, Banded Hip Extension

Core

Plank Circuit:

:30 High Plank

:30 Low Plank

:30 Side Plank

:30 Side Plank

:30 Glute Bridge

:30 Single Leg Glute Bridge

:30 Single Leg Glute Bridge

Skill

Push Jerk (5×3)

Metcon

Metcon (AMRAP – Reps)

18 minute AMRAP

15 cal row

12 Barbell Shoulder-to-Overhead

9 Burpees


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s Choice.

Metcon

Metcon (Time)

In teams of three, complete the following:

100/65 cal Assault Bike

150 Toes to Bar

200 Dumbbell Snatch (55/35)

150 Overhead Squat (115/75)

100/65 cal Assault Bike


Strongpoint CrossFit – New You

Warm Up and Mobility

400m run

Three rounds:

5 PVC Shoulder Press

10 Air Squats

10 Pushups

Smash Party, Banded OH

Core

16x:15

AbMat Sit Up

Side Plank

AbMat Sit Up

Side Plank

Weightlifting

Overhead Squat (5×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

5 Ring Rows

10 OH Squats

100m run

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

50 Single Unders

20 Double Unders

5 Arch/Hollow

5 BB Thrusters

*Hang onto your jump rope.

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×[email protected]% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

4×3 minute rounds of:

5 Thrusters (115/75)

10 Pull Ups

30 Double Unders
Rest one minute between rounds.

Accessory Work

Snatch High Pull + Low Hang Snatch High Pull (4×1(1+2)@75% of Snatch 1RM)

Target 5-10# increase from last week.

Behind The Neck Jerk (3×[email protected]% of Jerk 1RM)

Core

Three rounds:

:30 Med Ball Sit Up

:30 Flutter Kicks

:30 V-Up

60 second plank

Extra Credit

Turkish Get Up (1×20)

Strongpoint CrossFit – New You

Warm Up and Mobility

400m run

Three rounds:

5 PVC Shoulder Press

10 Air Squats

10 Pushups

Smash Party, Banded OH

Core

16x:15

AbMat Sit Up

Side Plank

AbMat Sit Up

Side Plank

Weightlifting

Overhead Squat (5×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

5 Ring Rows

10 OH Squats

100m run

Strongpoint CrossFit – New You

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Inch Worms

5 Ring Rows

7 Pushups

10 Walking Lunges

Smash party, Olympic Wall Squat

Core

16 x :15

High Plank

Rolling Plank

Low Plank

Rolling Plank

Skill

Sumo Deadlift High Pull

Metcon

Metcon (AMRAP – Rounds and Reps)

Five three-minute rounds for reps of:

3 KB Sumo Deadlift High Pull (25)

6 Pushups

9 Air Squats

*Rest one minute between rounds.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Pass Through

15 Pull Apart

Two rounds:

5 OHS

5 Snatch Balance

5 Press in Snatch

Smash Party/Keg, Bando Oly Wall

Weightlifting

Snatch (20 minutes to build to a max effort single)

Metcon

Metcon (Time)

2-20 by twos of:

Kettlebell Snatch (1.5/1)

Burpee
Split kettlebell snatches in each hand.

**20 minute cap**

Incomplete reps = 1 second added to cap at the end of 20 minutes.

Accessory Work

Clean from High Blocks (5×[email protected]%+)

Set blocks so that bar rests in the Power Position.
Target 5-10# increase from last week.

Pistols (3×20)

Superset with seated box jumps

Seated Box Jump (3×5)

Start on a bench
Superset with pistols

Wide Grip Strict Pull Up (3×10)

Superset with Lateral Shoulder Raise.

Lateral Shoulder Raise (3×8)

Superset with wide grip pull up

Metcon (9 Rounds for time)

Three rounds:

400m run

Rest 1:15

300m run

Rest 1.15

200m run

Rest 3 minutes

Extra Credit

Strongpoint CrossFit – New You

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Inch Worms

5 Ring Rows

7 Pushups

10 Walking Lunges

Smash party, Olympic Wall Squat

Core

16 x :15

High Plank

Rolling Plank

Low Plank

Rolling Plank

Skill

Sumo Deadlift High Pull

Metcon

Metcon (AMRAP – Rounds and Reps)

Five three-minute rounds for reps of:

3 KB Sumo Deadlift High Pull (25)

6 Pushups

9 Air Squats

*Rest one minute between rounds.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 RDL

5 Hang Power Cleans

10 second ring support

10 second ring bottom hold

Smash Party, Posterior Chain Floss

Weightlifting

Power Clean + Hang Clean (4×1(1+1) @70% of CJ max E2M)

Complete one power clean from the floor, lower bar to above knee position and complete one hang squat clean.
Target 5-10# increase from last week.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Accessory Work

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

Target 5-10# increase from last week.

Clean High Pull (4×[email protected]% of CJ 1RM)

Target 5-10# increase from last week.

Snatch Grip Upright Row (3×10)

Superset with Jumping Back Squat

Jumping Back Squat (3×[email protected]% of bodyweight)

Superset with snatch grip upright row

Extra Credit

Metcon (Calories)

EMOM 20

:15 Assault Bike Sprint

:45 Easy Pedal


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