WOD Archives - Page 73 of 80 - Strongpoint CrossFit

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Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.

Strongpoint CrossFit – CrossFit

Warm-up

200m run

High knees (down floor & back)

Butt kicks (d&b)

Carioca (d&b)

Bear Crawl (d&b)

Two rounds:

10 goblet squats

10 kettlebell swings

Mobility: smash party, bando hip extension

Dynamic Effort

Speed Back Squat to Box + Bands (12×[email protected]%)

299- Red Bands 300+ Green Bands

Metcon

Metcon (4 Rounds for reps)

Four three-minute AMRAPs:

10 Overhead Lunges (75/55)

15 Kettlebell Swings (1.5/1)

*Rest one-minute between rounds.

Accessory Work

Speed Deadlift (8×[email protected]% + Band Tension)

299- Red bands 300 + Green bands

Back Rack Lunge (3×8 heavier than last week)

Barbell positioned as in back squat

Back Extension (3×15 + dumbbell)

Band Pull Through (1×50)

Note band size

Cash Out

Hollow Rocks (3×20-25)

Extra Credit

1K row Time Trial (Time)

Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.

Strongpoint CrossFit – CrossFit

Warm-up

*Go get a jump rope before class!

Three minutes jump rope

*10-20 double unders at bottom of minute

Three rounds:

:15 Deadlift

:15 Hang Power Clean

:15 Front Squat

:15 Push Press

Mobility: smash party, partner t-spine stretch

Weightlifting

Cluster (1 rep EMOM x 15 minutes )

Squat Clean into Push Press from floor
Build to a heavy single

Metcon

Metcon (Time)

1000m row

50 Burpees

50 Toes to Bar

100 Double Unders

Accessory Work

Push Jerk (5×3 EOMOM with Clean Pull)

Clean Pull (5×3 EOMOM with Push Jerk)

Cash Out

Weighted Plank (3×1 minute)

Add a plate or two!

Extra Credit

Metcon (No Measure)

EMOM 9

Minutes 1-3:

5 Thrusters (95/65)

5 Box Jump (24/20)

Minutes 4-6

4 Thrusters (115/75)

4 Box Jump (27/22)

Minutes 7-9

3 Thrusters (135/95)

3 Box Jumps (30/24)


Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

3 rounds:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Mobility: Smash Party, Shoulder Complex

Maximum Effort

Bench Press (20 minutes to est. 1 RM)

Metcon

Metcon (Time)

400m run

21 Handstand Push Ups

21 Pull Ups

400m run

15 Handstand Push Ups

15 Pull Ups

400m run

9 Handstand Push Ups

9 Pull Ups

Accessory Work

Close Grip Bench Press (3×[email protected]%+)

Shoulder Press (3×[email protected]%+)

Muscle-ups (5×5 EOMOM)

Cash Out

L-Sit (Accumulate 2 minutes)

Extra Credit

Metcon (12 Rounds for reps)

EMOM 12

50m sled push (45/35)

Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.

Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 Jumping Jack

:15 Air Squat

:15 Mountain Climber

:15 Step Up (alt.)

Four rounds:

:15 Bird Dog

:15 Bird Dog

:15 Side Plank

:15 Side Plank

Mobility: Smash Party, Box Pigeon

Maximum Effort

Front Squat (20 minutes to est. max effort single)

Accessory Work

Back Squat (3×6 @ 75%+)

Bulgarian Split Squat (3×8 heavier than last week)

Specify dumbbell or barbell

Good Morning – Seated (3×10 heavier than last week)

Metcon

Metcon (AMRAP – Reps)

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

5 Thrusters (95/65)

7 Sumo Deadlift High Pull

9 Box Overs (24/20)

Cash Out

Banded Crunches (1×150 (50 middle, 50/side))

Note band size.

Extra Credit

800m sled drag (Time)

Load with 135/90

Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.

Strongpoint CrossFit – CrossFit

Warm-up

500m row

400m run

Three rounds:

10 Russian KBS

10 Push Press

Mobility: Shooter’s Choice (shoulders, hips, hamstrings)

Weightlifting

Deadlift (3 TNG reps EMOM x 3 minutes @60-70%)

WOD Prep

Metcon (No Measure)

3 sets

4-5 Deadlift (work weight per division)

4-5 Wall Balls (work weight per division)

5/4 Row Cal

2-4 HSPU

*Game Pace

**Use this time to verify your HSPU standard with judge/partner!

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

Extra Credit

Metcon (Time)

Three rounds:

500m row

400m run

Metcon (AMRAP – Reps)

AMRAP 5

5 Pull Ups

10 Push Ups

15 Air Squats
Rx+ = vest (20/10)


Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.
New shirts are in! Pick up pre-orders in the office. Stock shirts are up front and up for grabs!

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds:

5 Burpee Broad Jump

10 AbMat Sit Ups

Mobility: smash party, super front rack, :30 squat hold

Weightlifting

Hang Clean (below knee) (1 rep EMOM x 15 minutes building to heavy single)

Start each rep with a deadlift

Metcon

Metcon (Time)

Five rounds for time:

20 Kettlebell Swings (2/1.5)

40 Double Unders

Accessory Work

Push Jerk (6×[email protected]%+ EOMOM)

Muscle Clean (4×3 Even Minute EOMOM with Clean High Pull)

Clean High Pull (4×3 Odd Minute EOMOM with Muscle Clean)

GHD Oblique Crunch (3×12/side + dumbbell)

Cash Out

Russian Twist (2×30)

Note ball size

Extra Credit

Metcon (Time)

2x800m run

Rest 3 minutes between efforts

*Wear vest for Rx+

Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.
New shirts are in! Pick up pre-orders in the office. Stock shirts are up front and up for grabs!

Strongpoint CrossFit – CrossFit

Warm-up

400m run

High knees (down floor & back)

Butt kicks (d&b)

Skip (d&b)

Bear Crawl (d&b)

Spiderman lunge (d&b)

Inch worm x 8

Mobility: Smash Party, Posterior Chain Floss

Metcon (AMRAP – Reps)

Tabata!!!!

Complete one Tabata round of each of the following:

1. Ball Slam

2. Sit up

3. Pull Up

4. Burpees

5. Row

*Score equals the sum of the lowest number completed for each exercise during Tabata interval.

Accessory Work

Power Snatch + OHS + Snatch (7×1 @75%+)

Snatch Balance (4×3 Even Minute EOMOM with Snatch High Pull)

Snatch High Pull (4×3 Odd Minute EOMOM with Snatch Balance)

GHD Situps (3×20)

Cash Out

Wall Walk (12)

Extra Credit

Metcon (Calories)

12 Minutes Assault Bike

Alternate :30 easy/:30 hard

Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.
New shirts are in! Pick up pre-orders in the office. Stock shirts are up front and up for grabs!

Strongpoint CrossFit – CrossFit

Warm-up

400m run

3 rounds with empty bar:

:15 Deadlift (below knee)

:15 Hang Power Clean

:15 Front Squat

:15 Push Press

:15 Back Squat

:15 Good morning

Mobility: Smash Party, Banded Oly Wall

Strength

Speed Back Squat to Box + Bands (12×[email protected]% + bands on :45)

299- Red Bands 300+ Green Bands

Metcon

Framanda (Time)

21 Thrusters

9 Ring Muscle Ups

15 Thrusters

7 Ring Muscle Ups

9 Thrusters

5 Ring Muscle Ups
Modify muscle ups with progression of choice (jumping/banded/etc.) or 2:1 dips

Accessory Work

Speed Deadlift (8×[email protected]% on :30)

299- Red bands 300 + Green bands

Back Rack Lunge (3×10 heavier than last week)

Barbell positioned as in back squat

Back Extension (3×25)

Band Pull Through (1×50)

Note band size

Cash Out

Weighted Plank (3×1 minute hold)

Add a plate or two!

Extra Credit

Metcon (Calories)

4 rounds

1 minute max calorie row

Rest :90/round

Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.
We are hosting a Bring a Friend Day on Wednesday, March 16th. You may bring up to two friends to any class that day.
There will be no 6:30 pm weightlifting classes on Thursday, March 17th.
New shirts are in! Pick up pre-orders in the office. Stock shirts are up front and up for grabs!

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Two rounds:

5 Pull Ups

10 Push Ups

10 Air Squats

:15 Sampson Stretch/Side

Mobility: Smash Party, Banded OH Complex

Maximum Effort

Shoulder Press (18 minutes to est. Max Effort Single)

Metcon

Metcon (Time)

Three rounds for time:

400m run

25 HSPU

*20 minute cap

Accessory Work

Close Grip Bench Press (3×6 Heavier than last week)

Bamboo Bar Bench (3×20 superset with battling ropes)

Add 1+ kettlebell to each side

Battling Ropes (1×100 superset with Bamboo Bench)

Strict Ring Dips (3x max on :90 interval)

Cash Out

L-Sit (4-8 rounds of :15 on/off)

Extra Credit

Metcon (10 Rounds for time)

EMOM 10

1 x 50m Sled Sprint (45/35)

Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.
We are hosting a Bring a Friend Day on Wednesday, March 16th. You may bring up to two friends to any class that day.
There will be no 6:30 pm weightlifting classes on Thursday, March 17th.
New shirts are in! Pick up pre-orders in the office. Stock shirts are up front and up for grabs!

Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 Jumping Jack

:15 Goblet Squat

:15 KB Swing

:15 Step Up (alt.)

Four rounds:

:15 Bird Dog

:15 Bird Dog

:15 Side Plank

:15 Side Plank

Mobility: Smash Party, Box Pigeon

Maximum Effort

Back Squat + Mini Bands (18 minutes to est. max effort single)

*Red bands

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps in 12 minutes as possible of:

5 Deadlift (185/125)

10 Box Jumps (24/20)

15 Wall Ball (20/14)

*Step ups okay for Rx

Accessory Work

Front Squat (3×[email protected]%+)

Bulgarian Split Squat (3×10)

Specify dumbbell or barbell

Good Morning – Seated (3×12)

Banded Good Mornings (2×50 (superset with crunches))

Note band size.

Cash Out

Banded Crunches (2×50 )

Note band size.

Extra Credit

Metcon (Time)

15-12-9-6-3

Row (Calories)

Dumbbell Thruster (35/25)


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