WOD Archives - Page 73 of 89 - Strongpoint CrossFit

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Blog Archive

Strongpoint CrossFit – Fundamentals

Warm Up and Mobility

400m run

Dynamic Warm Up

Two rounds:

10 Air Squats

10 Push Ups

Foam Roll, Lizard

Skill

Front Squat

Push Press

Box Jump

Metcon

C2C Fundamentals 2 (Time)

15-12-9-6-3

Wall Ball (14/10)

Box Jump (20″)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Burpee Broad Jumps

5 Rope Knee to Elbow

15 Second Handstand Hold

*Wall or box

Mobility: smash party, partner shoulder stretch

Skill

Rope Climb!

Metcon

Moore (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

1 Rope Climb, 15′

Run 400m

Max Rep Handstand Push-ups
In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here

Accessory Work

Power Snatch (15 minutes to max)

Power Clean & Power Jerk (15 minutes to max)

GHD Situps (3 rounds :30 on/:60 off)

Cash Out

Russian Kettlebell Swing (10 reps EMOM x 5 minutes)


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

200m run

Dynamic Warm Up

Tin Soldiers (down & back)

Butt Kicks

High Knees

High Skips

Side Shuffle

Carioca

Bear Crawl

Wheelbarrow (w/ partner x 1 ea.)

Mobility: shooter’s choice!

Weightlifting

Wide Grip Bench Press (5×[email protected]% E3M)

Metcon

Metcon (Time)

9 Bar Muscle Ups

9 Shoulder to Overhead (135/95)

100 Double Unders

7 Bar Muscle Ups

7 Shoulder to Overhead

75 Double Unders

5 Bar Muscle Ups

5 Shoulder to Overhead

50 Double Unders

Accessory Work

Incline Dumbbell Press (3×8 )

21X1 Tempo

Dumbbell Row – Single Arm (3×8 )

2121 Tempo

Cash Out

Plank on Rings (3 minutes)

Set rings 1-2″ off floor, rotate wrists forward and plank

Extra Credit

Metcon (AMRAP – Reps)

In six minutes…

800m run

AMRAP Bar Facing Burpees


Strongpoint CrossFit – CrossFit Kids

Warm Up and Mobility

2 rounds:

:15 jumpin jacks

:15 air squats

:15 tuck jumps

:15 push ups

2 rounds:

:15 sit ups

:15 high plank

:15 low plank

:15 side plank

Pigeon Stretch

Skill

Kettlebell Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

Kids 6min AMRAP

5 KB Deadlifts

7 Dumbbell STOH

9 Burpees

Metcon (AMRAP – Rounds and Reps)

Mids 8min AMRAP

5 KB Deadlifts

7 DB STOH

9 Burpees

Game


Strongpoint CrossFit – CrossFit Teens

Warm Up and Mobility

Warm Up:

300m Run

5 Burpees

100m Run

5 Burpees

Mobility:

Twisted Cross

Perfect Stretch

Strength

Shoulder Press

3 mins to review basics

3 mins to review with PVC

10 mins to establish a 1 Rep Max

Push Press

3 mins to review basics

3 mins to review with PVC

10 mins to establish a 1 Rep Max

Metcon

Mids: Metcon (AMRAP – Rounds)

7 min AMRAP

2 Lateral Burpees

2 Power Cleans @ 75% of 1 Rep Max

Teens: Metcon (AMRAP – Rounds)

9 min AMRAP

2 Lateral Burpees

2 Power Cleans @ 75% of 1 Rep Max

Cash Out

Box Jump (Max Height) (Distance)

Gradually add height to a box until you can no longer jump on top.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Knees to Elbow

5 Pass Through

10 OHS

Smash Party, Keg Drill

Weightlifting

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

Metcon

Metcon (Time)

3 rounds for time:

40 Wall Ball (20/14, 10’/9′)

20 Toes to Bar

Accessory Work

Thruster (5×5 E3M)

Clean (5×5 @70%+ )

Cash Out

Russian Twist (3×20 Superset with Banded Crunches)

Note ball size

Banded Crunches (3×30 superset with Russian twists)

Note band size.

Extra Credit

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

25m sled push (225/165)

100m run
Round = 25m sled push + 100m run

Rep = 25m sled push only


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Three rounds:

10 KB Swings

10 Strict Push Ups

20 Rolling Planks

Smash Party, Posterior Chain Floss

Weightlifting

Sumo Deadlift (3×[email protected]% E3M)

Metcon

Metcon (Time)

10-1

Sumo Deadlift (250/175)

Burpees to a plate
Complete workout as follows:

10 Deadlift/10 Burpees

9 Deadlift/9 Burpees

8/8…

Accessory Work

Weighted Pull-ups (5×5 E3M)

Reverse Hypers (3×12)

Glute-Ham Raises (3×15)

Cash Out

Banded Good Mornings (1×50)

Note band size.

Extra Credit

Metcon (4 Rounds for time)

4x400m run

Rest 2 minutes between efforts


Strongpoint CrossFit – CrossFit Teens

Warm Up and Mobility

Warm Up:

300m Row

then…

2 Rounds of:

10 KB DL

10 Arch/Hollows

10 Air Squats

Mobility:

Seated Straddle

Puppy Dog

Strength

Deadlift

Review Deadlift Basics (5 mins)

Practice Deadlift Movement (5 mins)

Establish 1 Rep Max (10 mins)

Metcon

MIds: Metcon (Time)

5 RFT

5 Pull Ups

7 Push Ups

11 Air Squats

Teens: Metcon (Time)

7 RFT

6 Pull Ups

9 Push Ups

12 Air Squats

Cash Out

3 mins of weighted plank


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Four rounds:

:15 Jumping Jacks

:15 Lunges (alt)

:15 Burpee

:15 Push Press

Four rounds:

:15 Bird Dog

:15 Bird Dog

:15 Side Plank

:15 Side Plank

Smash Party, Banded OH Complex

Weightlifting

Split Jerk (5×[email protected]% E3M)

Metcon

Metcon (Time)

1200m row

30-20-10

Box Jump (24/20)

Ball Slam (30/20)

Accessory Work

Shoulder Press (5×[email protected]% E3M)

Barbell Row (5×5 E3M)

Strict Muscle Up (Max reps in 7 minutes)

*No swing or kip

Cash Out

Tabata Sit Ups (AMRAP – Reps)

Eight rounds

:20 work/:10 rest

Scores = lowest total in any round

Extra Credit

800m Sled Drag (Time)

800m Sled Drag (135/90)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Two rounds:

10 KB Swings

10 Goblet Squats

10 Arch/Hollow

Mobility: smash party, couch stretch

Weightlifting

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

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Accessory Work

Hang Snatch (5×3 )

Back Squat (3 Waves. Rest 2min/set)

W1: [email protected]%, [email protected]%, [email protected]%

W2: [email protected], [email protected],[email protected]

W3: [email protected], [email protected], [email protected]

Cash Out

Wheel of Pain (3×15)

Extra Credit

Metcon (Time)

15-12-9

Assault Bike Calories

Deadlift (225/155)

GHD Sit Up


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