WOD Archives - Page 4 of 80 - Strongpoint CrossFit

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Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 KB Swings with mini band

10 Goblet Squats with mini band

10 Alternating Lunge Steps

Smash Party, Oly Wall

Weightlifting

Back Squat (4×[email protected]% E3M)

Metcon

Metcon (Time)

Three rounds for time:

75 Double Unders

30 Russian Kettlebell Swings (2/1.5)

400m Run

Accessory Work

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

Start with feet in receiving position.

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

Set blocks so bar rests just above knees

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

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

Extra Credit

Metcon (Time)

Two rounds for time:

Zercher Lunge 25′ (100/70)

15 GH Sit Up

Zercher Lunge

15 Handstand Pushup

Strongpoint CrossFit – New You

Warm Up and Mobility

Four minute row

*Escalate pace every :30

Two rounds:

5 Jumping Pull Ups (set up box/bar configuration)

10 Pushups

10 Air Squats

:10 Sampson Stretch/Side

Smash Party, Squat Holds

Metcon

New You Baseline (Time)

500m Row

40 Air Squats

30 Sit Ups

20 Pushups

10 Ring Rows


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s Choice

Metcon

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

Strongpoint CrossFit – New You

Warm Up and Mobility

Four minute row

*Escalate pace every :30

Two rounds:

5 Jumping Pull Ups (set up box/bar configuration)

10 Pushups

10 Air Squats

:10 Sampson Stretch/Side

Smash Party, Squat Holds

Metcon

New You Baseline (Time)

500m Row

40 Air Squats

30 Sit Ups

20 Pushups

10 Ring Rows


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

Smash Party, Squat Holds

Weightlifting

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

Metcon

Metcon (Time)

75 Dumbbell Power Cleans (50/35)

Begin the workout with 5 Burpees and repeat 5 Burpees every minute on the minute until the 75 reps are complete.

Accessory Work

Overhead Squat (4×[email protected]%)

Target 5-10# increase from last week

Deficit Snatch Pull (4×[email protected]% of Snatch 1 RM)

3-4″ Deficit
Target 10-20# increase from last week

Russian Kettlebell Swing (3×10)

Superset with Toes to Bar

Weighted Toes to Bar (3×10)

Toes to Bar + Ankle Weights
Superset with Russian KBS

Extra Credit


Strongpoint CrossFit – New You

Warm Up and Mobility

4 rounds:

:15 Jumping Jacks

:15 Mountain Climbers

:15 Pushups

:15 Sit Ups

:15 High Plank

:15 Low Plank

:15 Side Plank

:15 Side Plank

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAP Burpees

Death by 10m (AMRAP – Rounds)

EMOM of 10m Sprints

Every minute increase the number of 10m sprints by 1

Weightlifting

Bear Complex (5×1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

2 Rounds:

5 Snatch Grip RDL

5 Hang Power Snatch

5 Snatch Grip Push Press

5 Overhead Squats

Smash Party/Keg Drill, Oly Wall

Weightlifting

Hang Snatch (15 minutes to build to a max effort single)

*Above knee

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

100 Double Unders

75 Wall Ball (20/14, 10/9)

50 Box Over (24/20)

25 Ring Muscle Ups

Metcon (AMRAP – Reps)

AMRAP 15

100 Double Unders

75 Wall Ball (20/14, 10/9)

50 Box Over (24/20)

25 Ring Dips

Accessory Work

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

Target 5-10# increase from last week.

Front Squat (2×2 Drop Set)

Drop 25# if single was 249-. Drop 35# if single was 250+.

Dumbbell Box Jump (4×5)

Superset with seated box jump.

*Land on your feet, not your shins.*

Seated Box Jump (4×5)

Start on a bench
Superset with Dumbbell Box Jump

Weighted Pistol (3×8/leg)

Superset with GH Raise

Glute-Ham Raises (3×10)

Superset with weighted pistol

Extra Credit

Metcon (10 Rounds for reps)

EMOM 10

1 Legless Rope Climb


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Push Press

5 Press in Split

10 Band Pass Throughs

15 Pull Aparts

Smash Party, Super Front Rack

Weightlifting

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

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Three rounds for time of:

10 Hang Power Cleans (155/105)

15 Handstand Pushups

20 Toes to Bar
*20 minute cap.

Accessory Work

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

Target 5-10# increase from last week.

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

Target 5-10# increase from last week.

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:45)

Add a plate or two!
Superset with GH Sit Up

Extra Credit

Metcon (Weight)

EMOM 10

Farmer Walk 50′

Metcon (8 Rounds for time)

8x250m Ski
Rest :30/sets


Strongpoint CrossFit – New You

Warm Up and Mobility

4 rounds:

:15 Jumping Jacks

:15 Mountain Climbers

:15 Pushups

:15 Sit Ups

:15 High Plank

:15 Low Plank

:15 Side Plank

:15 Side Plank

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAP Burpees

Death by 10m (AMRAP – Rounds)

EMOM of 10m Sprints

Every minute increase the number of 10m sprints by 1

Weightlifting

Bear Complex (5×1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope for skill period & WOD

Two rounds:

5 Jumping Pull Ups

10 Pushups

10 Air Squats

Smash Party, Oly Wall

Core

:30 High Plank

:30 Low Plank

:30 Side Plank/side

Skill

Double Unders

Metcon

Dirty 30 (Time)

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lbs)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35 lbs)

30 Back Extensions

30 Wall Balls (20/14 lbs)

30 Burpees

30 Double-Unders
*30 minute cap.


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