WOD Archives - Page 3 of 85 - Strongpoint CrossFit

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Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s Choice!

Weightlifting

Clean Complex (20 minutes to build to a heavy complex)

Clean Pull + Clean + Front Squat + Jerk.

Metcon

Lift Up Luke (AMRAP – Rounds and Reps)

5-Minute AMRAP:

4 Power Cleans, 155# / 105#

24 Double Unders

10 Pull-ups
To learn more about Lift Up Luke click here

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

1 mile Sled Drag (Time)

1 mile Sled Drag (135/90)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Broad Jumps

10 Step Ups

Wall Walk + :15 Handstand Hold (facing wall)

Shooter’s choice!

Skill

Review rope climb & handstand pushup

Metcon

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here

Extra Credit

2k Row (Time)

Max Effort 2k Row

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Three rounds

5 strict ring rows

5 front 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 (Time)

7 rounds for time:

7 Front Squats (135/95)

7 Chest to Bar Pull Ups

Accessory Work

Snatch (1st Wave 85-87.5-90%, 2nd 87.5, 90, 92.5%)

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 (6 Rounds for time)

6 rounds:

50m sled push (135/90)

200m Sandbag run (80/60)
Rest :90 between each round.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 burpee broad jumps

5 shoulder press

10 pushups

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)

12 Shoulder to Overhead (165/110)

400m run

21 Lateral Burpees

9 STOH

400m run

15 Lateral Burpees

6 STOH

400m run

9 Lateral Burpees
*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)

Three rounds for time:

15 Cal Assault Bike

15 GH Sit Ups

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Tall Muscle Snatch

5 Pass Throughs

5 Overhead Squats

5 Pressing Snatch Balance

5 Drop Snatch

Smash Party, Keg Drill

Weightlifting

Snatch (7×[email protected]%+ E2M)

*Target 5-10# increase from last week.

Metcon

Metcon (Time)

1000m row

Four rounds of:

20 KB Snatch 1.5/1

20 Ball Slams 30/20

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 time)

6 rounds of:

200m run

200m jog (recovery)

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 (AMRAP – Reps)

Complete as many rounds and reps as possible in four 4-minute rounds of:

3 Dumbbell Thrusters (35/25)

6 DB Front Rack Lunges

9 Pull Ups
Rest 1 minute between each round

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 (Weight)

EMOM 10

25m Sled Drag AHAP

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s Choice!

Metcon

Metcon (Time)

Every five minutes for 25 minutes complete…

30 Pushups

20 Toes to Bar

10 Clean & Jerk (135/95)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds

5 strict pull ups

5 front squats

10 OH walking lunges

Smash party, squat holds

Weightlifting

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

Front Squat (2×1 drop set)

Drop 10% from heavy single.

Metcon

Metcon (Time)

600m run

Five rounds of:

10 Overhead Squats (115/80)

10 Chest to Bar Pull Ups
*20 minute cap.

Accessory Work

Snatch (1st Wave 80-82.5-85%, 2nd 82.5, 85, 87.5%)

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

Plyo Pushup (2×10)

SS with Yates Row

Yates Row (2×10)

Underhand Grip
SS with Plyo Pushup

Extra Credit

Metcon (Weight)

EMOM 10

50′ Farmer Walk

50′ Yoke Walk
*Complete one Farmer Walk and one Yoke Walk each minute and rest remainder of minute.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 broad jumps

5 push press

10 step ups

Smash party, banded OH

Weightlifting

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

Metcon

Metcon (Time)

50 calorie row

10-8-6-4-2

Shoulder to Overhead (155/105)

Box Jump (30/24)

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)

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

Hold feet in split position and strict press
SS with row

Dumbbell Row – Single Arm (4×8/arm)

SS with press in split

Extra Credit

Metcon (9 Rounds for time)

Three rounds of:

800m run

-rest 2 minutes-

400m run

-rest 2 minutes-

200m run

-rest 5 minutes-

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope!

Two rounds:

5 Overhead Squats

5 Pressing Snatch Balance

5 Pass Throughs

5 Tall Muscle Snatch

10 Face Pulls

Smash Party, Keg Drill

Weightlifting

Snatch (7×[email protected]% E2M)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

3 Ring Muscle Ups

6 Burpees

12 Dumbbell Snatch (70/50)

24 Double Unders

Accessory Work

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

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

Wall Ball (3×10 HAP)

Seated Box Jump (3×5)

Start on a bench
Superset with Wall Ball

Extra Credit

Metcon (10 Rounds for reps)

Alternating EMOM 10

Min 1: 8-12 GH Sit Ups

Min 2: 5-10 Chest to Bar Pull Ups


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