Category: WOD

May 26th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm-up Coach’s choice! Metcon Triple 3 (Time) 3,000m Row 300 Double Unders 3 mile Run Triple 2 (Time) 2,000m Row 200 Double Unders 2 mile Run Triple 1.5 (Time) 1,500m Row 150 Double Unders 1.5 mile Run


May th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three rounds: 9 Cal Row 7 Shoulder Press 5 Ring Swings Smash Party, Banded OH Weightlifting Push Press (20 minutes to build to a 5 rep max) Target 5-10# increase from last week Metcon Metcon (Time) 1000m row 75 Push Press (75/55) 10 Ring Muscle Ups Accessory …
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May 24th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio 5 Inch Worms 6 Perfect Stretch Two rounds: 10 Tube Walks 5 Air Squats 10 Tube Walks (opp direction) 5 Air Squats Smash Party, Squat Holds Weightlifting Back Squat (20 minutes to build to a 5 RM) Metcon Metcon (Time) 20 Deadlift (225/155) 20 …
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May 23rd, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Two rounds: 5 Hang Power Cleans 5 Front Squats 5 Press 5 Arch/Hollow Smash Party, Post Chain Floss Weightlifting Clean and Jerk (20 minutes to build to a max effort single) Build to 90%+ and target 5-10# increase from last week Metcon Metcon (Time) …
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May 22nd, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three rounds: 15/12 Cal Row or Bike 12 Sec HS Hold 9 Sec Ring Support 6 Pushup Smash party, banded OH Weightlifting Close Grip Bench Press (20 minutes to build to a 5 rep max) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 3 Handstand Pushups …
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May 21st, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 5 Snatch Grip RDL 5 Snatch High Pull 5 Snatch Push Press 5 OHS Smash Party/Keg, Oly Wall Weightlifting Snatch (Establish 1 RM in 20 minutes) Target 90%+ and 5-10# increase from last week. Metcon Metcon (Time) Two rounds: 10 Snatches (125/85) …
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