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Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Tube Walk Steps

5 Air Squats

10 Tube Walk Steps

5 Air Squats

:10 Ring Support @ Top

:10 Ring Hold @ Bottom

Smash Party, Oly Wall

Weightlifting

Back Squat (4×[email protected]% E3M)

Target 10-20# increase from last week.

Metcon

Metcon (Time)

21-15-9

Back Squat (155/105)

Bar Facing Burpee

Ring Dip

Accessory Work

No Hook Grip, No Feet Moving Snatch (4×[email protected]% of Snatch 1 RM)

Start with feet in receiving position.
Target 5-10# increase from last week.

Clean from Blocks Above Knee (4×[email protected]% of CJ 1 RM)

Set blocks so bar rests just above knees
Target 5-10# increase from last week.

Stiff Leg Deadlift (4×[email protected]% of Deadlift 1 RM)

Target 10# increase from last week.

Strict Handstand Push Ups (3×50% of Max U/B Set)

Target 1-3 more reps/set than last week.

Extra Credit

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Snatch Grip RDL

3 Snatch Grip Push Press

3 Overhead Squats

3 Snatch Balance

Smash Party/Keg, Banded OH

Weightlifting

Power Snatch + Hang Snatch (4×1(1+2)@60% of Snatch 1 RM)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Three rounds for time:

12 Power Snatch (115/75)

15 Chest to Bar Pull Ups

400m Run

Accessory Work

Power Clean (5×[email protected]%)

Target 5-10# increase from last week.

Front Squat (3×[email protected]%)

Target 5-10# increase from last week.

Reverse Dumbbell Fly (3×10)

SS with weighted dip

Weighted Dip (3×8)

SS with Reverse DB Fly

Ring Dips (1 Max Set)

Extra Credit

Metcon (10 Rounds for reps)

Alternating EMOM 10:

10 Russian Kettlebell Swings (124/88)

10 Wall Ball (30/20)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

200m run

5 Broad Jumps

10 Step Ups (get your own box & hang onto it for the workout)

3 Kickstands + 5 Second Active Hold in Handstand

Smash Party, Post Chain Floss

Weightlifting

Clean and Jerk (5×[email protected]% E2:30)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

5 Hang Power Cleans (155/105)

10 Handstand Pushups

15 Box Over (24/20)

Accessory Work

Snatch Balance + Overhead Squat (4×1(1+2)@70%+ of Snatch 1 RM)

Target 5-10# increase from last week.

Snatch Grip Deadlift to Power Position + Low Hang Snatch (4×1(1+2)@80%)

Target 5-10# increase from last week.

Push Press (4×[email protected]% of Split Jerk Max)

Target 5-10# increase from last week.

Dumbbell Overhead Squat (3×6/arm)

Single-arm

Extra Credit

Metcon (Time)

Three rounds for time:

500m row

20 GH Sit Ups

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

50 Single Unders

20 Double Unders

5 Front Squats

5 Front Rack Lunges

5 Strict Pull Ups

Smash Party, Couch Stretch

Weightlifting

Front Squat (5×[email protected]%+ E3M)

Target 10-20# increase from last week.

Metcon

Metcon (Time)

3 Rounds for time:

7 Toes to Bar

10 Front Squat (135/95)

40 Double Unders

7 Toes to Bar

10 Alternating Front Rack Lunges (135/95)

40 Double Unders
20 minute cap.

Accessory Work

Snatch (4×[email protected]%)

Barbell Step Up (4×8/Leg @50% of CJ Max)

12″ box

YTW (3×10)

Superset with Chin Up

Reverse Band Chin Up (3×8)

Superset with YTW

Seated Box Jump (3×5)

Start on a bench

Dumbbell Box Jump (3×5)

Extra Credit

Metcon (AMRAP – Reps)

EMOM 12

Minute 1: :10-20 L-Sit Hold

Minute 2: 10-15 Hollow Rocks

Minute 3: 10-12 Pistols

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Shoulder Press

5 KB Swings

5 KB High Pull

10 Alternating Lunges Steps

Smash Party, Banded Hip Extension

Weightlifting

Split Jerk (4×[email protected]% E2:30)

Target 5-10# increase from last week

Metcon

Metcon (AMRAP – Reps)

Five three-minute rounds of:

12 Sumo Deadlift High Pull (95/65)

12 Ball Slams (30/20)

12 Shoulder to Overhead
Rest 1 minute between rounds.

Accessory Work

Back Squat (Build to a single @90%+)

Back Squat (2×3 Drop Set)

Drop 35# if single is over 350, drop 25# if single is under 350

Shoulder Press (4×[email protected]%+)

Target 5-10# increase from last week

Barbell Row (4×8)

Target 5-10# increase from last week

Glute-Ham Raises (3×10)

Superset with Bulgarian Split Squat

Bulgarian Split Squat (3×6/Leg)

Specify dumbbell or barbell
SS with GHR

Strict + Kipping Muscle Ups (5×1(1+2))

Extra Credit

Metcon (6 Rounds for time)

Run 1K

Rest 3:00

Run 400

Rest 3:00

Run 700

Rest 3:00

Run 300

Rest 3:00

Run 600

Rest 3:00

Run 200


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s choice

Skill

Handstand Walks

Metcon

Metcon (AMRAP – Reps)

2 minutes max reps Thrusters (95/65)

Rest :90

2 minutes max reps Target Burpees (6″ Target)

Rest :90

:90 max reps Thrusters (115/75)

Rest :90

:90 max reps Target Burpees (6″ Target)

Rest :90

1 minutes max reps Thrusters (135/95)

Rest :90

1 minutes max reps Target Burpees (6″ Target)

Rest :90

:30 max reps Thrusters (155/105)

Rest :90

:30 max reps Target Burpees (6″ Target)

Rest :90

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

9 Calorie Row

7 Ring Swings

5 Strict Pull Ups

3 Kickstands (kick to handstand against wall)

Smash Party, Post Chain Floss

Weightlifting

Clean and Jerk (3×[email protected]% E3M)

We’re doing 4!

Metcon

Metcon (Time)

50 Calorie Row

40 Handstand Pushups

30 Pull Ups

20 Power Cleans (155/105)

10 Ring Muscle Ups

Accessory Work

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

Back Squat (2×3 Drop Set)

Decrease by 45# if single was over 350. Decrease by 30# if single was under 350.

Push Press (4×[email protected]% of Split Jerk Max)

Snatch Grip Deadlift to Power Position + Low Hang Snatch (4×1(1+2)@80%)

Dumbbell Overhead Squat (3×6/arm)

Single-arm

Extra Credit

Metcon (9 Rounds for time)

Three rounds of:

500m run

Rest 1:15

400m run

Rest 1:15

300m run

Rest 4:00


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Broad Jumps

5 Arch/Hollow

7 Wall Ball

Smash Party, Couch Stretch

Weightlifting

Front Squat (5×[email protected]% E3M)

Metcon

Metcon (Time)

50 Wall Ball (20/14, 10/9′)

30 Toes to Bar

35 Wall Ball

20 Toes to Bar

20 Wall Ball

10 Toes to Bar

*Run 200m every 4th minute.
20 minute cap.

Accessory Work

Snatch (3×[email protected]%)

Barbell Step Up (4×8/Leg @50% of CJ Max)

12″ box

YTW (3×10)

Superset with Chin Up

Reverse Band Chin Up (3×8)

Superset with YTW

Seated Box Jump (3×5)

Start on a bench

Dumbbell Box Jump (3×5)

Extra Credit

30 Stone to Shoulder @70% of Body Weight (Time)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Shoulder Press

5 Push Press

5 Press in Split

10 Step Ups (get your own box and hang onto it for the workout)

Smash Party, Banded Hip Extension

Weightlifting

Split Jerk (4×[email protected]% E2:30)

Metcon

Metcon (AMRAP – Reps)

Two six-minute rounds of:

3 Shoulder to Overhead (135/95)

3 Burpee Box Jumps

6 STOH

6 Burpee Box Jumps

9 STOH

9 Burpee Box Jumps

12 STOH

12 BBJ…

Continuing to add three reps per round until time expires
Rest 2 minutes between rounds.

Accessory Work

Snatch Balance + Overhead Squat (4×1(1+2)@70% of Snatch 1RM)

Shoulder Press (4×[email protected]%)

Barbell Row (4×8)

Glute-Ham Raises (3×10)

Superset with Bulgarian Split Squat

Bulgarian Split Squat (3×6/Leg)

Specify dumbbell or barbell
SS with GHR

Extra Credit

Metcon (12 Rounds for reps)

Alternating EMOM 12

Min 1: 10 KB Swings (124/88)

Min 2: 10 Ball Slams (50/30)

Min 3: 10 Pistols


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Ring Rows

5 Overhead Squats

5 Pass Throughs

5 Around the Worlds

10 Crossover Pull Aparts

Smash Party/Keg, Banded OH

Weightlifting

Power Snatch + Hang Snatch (4×1(1+2)@60% of Snatch 1 RM)

Metcon

Metcon (Time)

21-15-9 Complex of:

8 Power Snatch (95/65)

7 Overhead Squat

6 Snatch

8 Pull Ups

7 Chest to Bar Pull Ups

6 Bar Muscle Ups

6 Power Snatch

5 Overhead Squat

4 Snatch

6 Pull Ups

5 Chest to Bar Pull Ups

4 Bar Muscle Ups

4 Power Snatch

3 Overhead Squats

2 Snatch

4 Pull Ups

3 Chest to Bar Pull Ups

2 Bar Muscle Ups

Accessory Work

Power Clean (5×[email protected]%)

Front Squat (3×[email protected]%)

Reverse Dumbbell Fly (3×10)

SS with weighted dip

Weighted Dip (3×8)

SS with Reverse DB Fly

Strict Ring Dips (1 Max Set)

Extra Credit

Metcon (4 Rounds for time)

4x800m run
Rest three minutes between efforts.


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