WOD Archives - Page 73 of 85 - Strongpoint CrossFit

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Strongpoint CrossFit – CrossFit

Warm-up

4 rounds:

:15 Jumping Jacks

:15 Mountain Climbers

:15 Front Squat (BB)

:15 Push Press

4 rounds:

:30 Front Plank

:30 Rolling Plank

Mobility: smash party, couch stretch

Weightlifting

Back Squat (5×[email protected]% E3M)

Metcon

Metcon (5 Rounds for reps)

5 rounds for reps:

:20 Thrusters (95/65)/rest :40

:20 Pull Ups/rest :40

:20 Burpees/rest :40

Accessory Work

Hang Snatch (5×[email protected]%+)

Good Mornings (5×5 E3M)

Turkish Get Up (20 Reps)

Cash Out

Wheel of Pain (3×10-15)

Extra Credit

10 minute Assault Bike test (Calories)

Max class in 10 minutes


Strongpoint CrossFit – Boot Camp

Warm-up

Four rounds:

:15 Jumping Jacks

:15 Mountain Climbers

:15 Air Squat

:15 Push Up

Four rounds:

:30 Front Plank

:30 Rolling Plank

Mobility: smash party, couch stretch

Skill

Rowing

Air Squat

AbMat Sit Up

Hand Release Push Up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

500m row

40 Air Squats

30 Sit Ups

20 Hand Release Push Ups


Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

Mobility: Shooter’s Choice!

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlits, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

Cash Out

2K Recovery Row (Time)

70% pace

Strongpoint CrossFit – CrossFit

Warm-up

200m run

Dynamic Warm Up:

Tin Soldiers (down)

Burpee Broad Jump (back)

High Knees (d&b)

Butt Kicks (d&b)

Carioca (d&b)

Side Shuffle (d&b)

Bear Crawl (d&b)

Stiff Leg Bear Crawl (d&b)

Mobility: shooter’s choice

Weightlifting

Bench Press (20 minutes to est. 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

200m run

15 Burpees

15 Pull Ups
Run = 1 rep

Accessory Work

Weighted Pull-ups (7×[email protected]% E2M)

Strict & Kipping HSPU (2 sets/rest 3 minutes between sets)

Complete one max set strict and then continue with as many kipping as possible
Four scores:

Strict 1, Kipping 1

Strict 2, Kipping 2

Rope Climb (1 E:30 x 10 rounds)

Landmine (1×100)

Cash Out

Weighted Plank (3 minutes)

Add a plate or two!

Extra Credit

Metcon (Time)

10-1 Medball Over the Shoulder (80/50)

50′ Farmer Walk each round (150/100 per hand)


Strongpoint CrossFit – CrossFit Kids

Warm Up

400m Run

2 Rounds of:

10 Air Squats

10 Push Ups

10 sec. inverted Ring Plank Holds

Mobility:

Foam Roll

Puppy Dog

Frog

Weightlifting

Power Clean

EMOM 10 x 2 @ 50% of 1 RM

(10 Rounds of 2 Power Cleans)

Squat Clean

EMOM 10 x 2 @ 50% of 1 RM

(10 Rounds of 2 Squat Cleans)

Metcon

Mids: Metcon (AMRAP – Reps)

4 Rounds

2 mins on/ 1 min rest

3 DB Thrusters (15/10)

4 Ring Rows

Teens: Metcon (AMRAP – Reps)

4 Rounds

2 mins on/ 1 min rest

3 DB Thrusters (20/15)

4 Ring Rows

Cash Out

Metcon (Time)

2 attempts for time

10m Shuttle Run (4 bean bags)

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

10 KB Swings

10 Overhead Squats

10 Rolling Planks

Mobility: smash party, Oly wall

Weightlifting

Front Squat (7×[email protected]% E2M)

Max if no current max (2016)

Metcon

Metcon (Time)

Four rounds for time:

30 Ball Slams (30/20)

20 Wall Ball (20/14)

10 Overhead Squats (95/65)

Accessory Work

Barbell Row (6×[email protected]% E2M)

Conans (No Measure)

Rotate around a box on hands with feet elevated
5 each direction

Kickstands (15 reps)

Kick to handstand against wall
*Attempt to balance with feet off wall for 3-5 seconds/rep

Cash Out

Banded Crunches (100 middle, 50/side)

Note band size.

Extra Credit

Metcon (4 Rounds for time)

4x400m run.

Rest 2 minutes between efforts


Strongpoint CrossFit – CrossFit

Warm-up

400m run

75 Single Unders

25 Double Unders

20 Kettlebell Swings

10 Inch Worms

6 Perfect Stretch

Mobility: smash party, posterior chain floss

Weightlifting

Deadlift (5×[email protected]% E2M)

Work to 1 RM if you do nt have a current max (2016)

Metcon

Choose in class WOD from Flight Simulator, Single Loop, or 3K Row TT.

Flight Simulator (Time)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

*All sets must be unbroken
*May modify with broken sets. Rx = Unbroken sets.

**20 minute cap.

Single Loop Run (Time)

1.5m TT around the block (figure 8)

3K Row Time Trial (Time)

Accessory Work

Power Snatch (5×[email protected]%+)

Russian Kettlebell Swing (9 EMOM x 5 )

124/88

Glute-Ham Raises (3×15)

Cash Out

Banded Good Mornings (1×50)

Note band size.

Extra Credit

Metcon (Time)

Sprint Chipper

10 Deadlift (315/205)

20 Toes to Bar

30 Glute Ham Sit Ups

Strongpoint CrossFit – CrossFit Kids

Warm Up

4 rounds

:15 push ups

:15 sit ups

:15 plank

:15 mountain climbers

then…

300m Row

Mobility: Foam Roll then Twisted Lizard

Weightlifting

Back Squat

6 Rounds of 3 reps every minute at 70% of 1 Rep Max

Front Squat

6 rounds of 3 reps every minute at 70% of 1 Rep Max

Metcon

Mids: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

50m Run

5 Air squats

3 Burpees

**Run counts as 1 rep**

Teens: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

100m Run

5 Air Squats

5 Burpees

**Run counts as 1 rep**

Cash Out

Metcon (Time)

50 Situps for Time

Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 Squat Thrust

:15 Lunges

:15 Pass Through

:15 Overhead Squat

Four rounds:

:15 McGill Crunch

:15 McGill Crunch

Four rounds:

:15 Bird Dog

:15 Bird Dog

Mobility: Smash Party, Couch Stretch

Maximum Effort

Back Squat (Max Effort in 20 minutes)

Metcon

Metcon (Time)

Three rounds for time:

20 Back Squats (135/95)

400m run

Accessory Work

Shoulder Press (7×[email protected]% E2M)

Snatch (5×[email protected]%+)

Cash Out

Hollow Rocks (3×25)

Extra Credit

Assault Bike: 16 Tabata Rounds (Calories)

Assault Bike: 16 Tabata Rounds


Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

3 rounds:

5 DB Press

5 DB Push Press

10 Arch/Hollow

Mobility: smash party, banded OH

Weightlifting

Push Press (7×1 @ 90% E2M)

Metcon

Metcon (Time)

50 Calorie Row

50 DB STOH (35/25)

15 Bar Muscle Ups

Metcon (Time)

50 Calorie Row

50 DB STOH (35/25)

30 Chest to Bar Pull Ups

Accessory Work

Overhead Squat (7×[email protected]% E2M)

Power Clean & Power Jerk (5×[email protected]%)

Strict Pull Ups (3 max sets (rest 2 minutes))

*No kip or swing

Ring Muscle Up Progressions (10)

Strict Ring Dips (3 max sets (rest 2 minutes))

Cash Out

Tabata Push Ups (AMRAP – Reps)

8 rounds of :20 on/:10 off

Score = lowest number of reps completed in any round

Extra Credit

400m Sled Drag (180/135) (Time)

Forward drag with straps attached to belt.


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