WOD Archives - Page 73 of 74 - Strongpoint CrossFit

Blog Archive

05 Jan 2016

1/6/2016

Announcements

We are holding a Fight Gone Bad PR Challenge from 9:00-11:00 am on Saturday, January 16th. All ability levels welcome! Let’s crush some PRs!

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes jump rope

-Make three attempts to do a double under if you don’t have them. Do 15 at the top of minute 2 and minute 3 if you do.

Three rounds:

5 Shoulder Press

5 Push Press

5 Broad Jumps

Dynamic Effort

Push Jerk (10×2 [email protected]% of 1 RM)

Accessory Work

Tate Press (Dumbbell) (3×12)

Dumbbell Rollback Extension (3×15)

Weighted Dip (3×5)

Back Extension (3×15, rest :90)

Metcon

Metcon (Time)

4 rounds for time of:

400m Run

50 Double Unders

Cash Out

Banded Tricep Pressdowns (1×100)

Note band color

04 Jan 2016

1/5/2015

Announcements

Happy New Year! We are looking forward to another great year for the Strongpoint community in 2016!

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Two rounds

10 hollow rocks (or tuck rocks)

10 arch hollows

10 overhead squats (PVC/BB)

Mobility: Smash Party/Keg Drill, Banded OH

Dynamic Effort

Three-Position Snatch Complex (1 Complex EMOM for 8 minutes @65-75% of 1rm.)

1 Hang Snatch (above knees), 1 Hang Snatch (below knees), 1 Snatch

Accessory Work

Push Press (3×[email protected]%+)

Pendlay Row (3×5, superset with Press in Snatch)

Press in Snatch (3×5, superset with Pendlay Row)

Ring Rows (3×15, rest :90)

GHD Situps (3×20)

Cash Out

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAP

1 Bar Muscle Up

1 Power Snatch (115/75)

2 Bar Muscle Ups

2 Power Snatches

3/3, 4/4/, 5/5…

*Rest 2 minutes.

Metcon (AMRAP – Reps)

4 minute AMRAP of:

2 Chest-to-Bar Pull Ups

2 Power Snatch (95/65)

4 Chest-to-Bar Pull Ups

4 Power Snatch

6/6, 8/8, 10/10…

Rest 2 minutes.

Metcon (AMRAP – Reps)

5 minute AMRAP

3 Pull Ups

3 Power Snatch (75/55)

6 Pull Ups

6 Power Snatch

9/9, 12/12, 15/15…

Donezo.

Banded Face Pulls (1×50)

Note band size

03 Jan 2016

1/4/2016


Announcements

Happy New Year! We are looking forward to another great year for the Strongpoint community in 2016!

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Two rounds:

2 Perfect Stretch

3 Inch Worms

10 Kettlebell Swings

:30 handstand hold

Mobility: Smash Party, Posterior Change Floss

Maximum Effort

Deadlift (20 minutes to max)

Accessory Work

Front Squat (3×[email protected]%+)

Overhead Lunge (3×12(6 each leg))

Good Mornings (3×8)

Glute Ham Raise (3×15 + Band Tension)

L-Sit (3 max sets, rest :90)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Cash Out

Banded Hamstring Curls (1×100. Break into sets as necessary.)

Note band size.


Announcements

Modified Hours this week! We will be running “New Years Eva” at 9:00 & 10:00 am only on 12/31 and open gym from 12:00-2:00 pm only on 1/1. We will resume regular class times on Saturday 1/2.

Please contact Ryan if you are a travelling CrossFitter and want to drop in to a class. (904) 654-3383

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Two rounds of:

10 Kettlebell Swings (light)

10 Goblet Squats

10 Arch Hollows

Mobility: Shooter’s Choice!

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

Cash Out

Banded Good Mornings

Note band size.

30 Dec 2015

12/30/2015


Announcements

Modified Hours this week! We will be running “New Years Eva” at 9:00 & 10:00 am only on 12/31 and open gym from 12:00-2:00 pm only on 1/1. We will resume regular class times on Saturday 1/2.

Please contact Ryan if you are a travelling CrossFitter and want to drop in to a class. (904) 654-3383

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

10 Step Ups

10 Shoulder Press (BB)

10 Step Ups

10 Push Press (BB)

Mobility: Smash Party, Banded Overhead

Maximum Effort

Push Press (Max Effort in 20 minutes)

Accessory Work

Close Grip Bench Press (3×8)

Bamboo Bar Bench (3×15)

Add 1+ kettlebell to each side

Band Pull Aparts (Superset with Bamboo Bar)

Note band size

GHD Situps (3×25)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

7 Shoulder to Overhead (125/85)

7 Burpee Box Overs

Cash Out

10 x 10 second Bird Dog (5 each side)

29 Dec 2015

12/29/2015

Announcements

Modified Hours this week! We will be running “New Years Eva” at 9:00 & 10:00 am only on 12/31 and open gym from 12:00-2:00 pm only on 1/1. We will resume regular class times on Saturday 1/2.

Please contact Ryan if you are a travelling CrossFitter and want to drop in to a class. (904) 654-3383

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds:

5 Broad Jumps

10 Ring Rows

10 Air Squats

Mobility: Smash Party, Super Front Rack

Dynamic Effort

Complete one Power Clean, one Hang Clean every minute on the minute for 12 minutes between 65-85% of 1 RM. Add weight as necessary throughout the EMOM.

Accessory Work

Clean Pull (5×2)

Barbell Row (3×10)

Dumbbell Row – Single Arm (3×12/arm)

Hollow Rocks (3×15-20. Rest :90)

Metcon

Metcon (Time)

9-7-5

Ring Muscle Up

Power Clean (185/125)

Metcon (Time)

27 Ring Dips

9 Power Cleans (185/125)

21 Ring Dips

7 Power Cleans

15 Ring Dips

5 Power Cleans

Cash Out

Banded Crunches (1×100)

Note band size.

28 Dec 2015

12/28/2015


Strongpoint CrossFit – CrossFit

Warm-up

Maximum Effort

Back Squat + Monster Mini Bands (5-3-3-2-2-1-1-1-1)

*Green bands

Accessory Work

Good Morning – Seated (3×8)

Reverse Hypers (3×15)

Glute Ham Raise (3×20)

GHD Situps (3×20)

Metcon (Time)

15 Overhead Squats (115/75)

15 Chest to Bar Pull Ups

50 Double Unders

12 Overhead Squats

12 Chest to Bar Pull Ups

40 Double Unders

9 Overhead Squats

9 Chest to Bar Pull Ups

30 Double Unders

6 Overhead Squats

6 Chest to Bar Pull Ups

20 Double Unders

3 Overhead Squats

3 Chest to Bar Pull Ups

10 Double Unders

Cash Out

Hollow Rocks (3×15-20)

26 Dec 2015

12/26/2015


Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds of:

10 Kettlebell Swings

15 second static hold on rings

15 second handstand hold

Mobility:

Shooter’s Choice!

Metcon

Metcon (Time)

In pairs, complete the following:

100 Calorie Row

100 Deadlift (225/155)

100 Handstand Push Ups

100 Power Clean (135/95)

100 Ring Dips

*Set barbells so you can easily strip off weight to move from Deadlifts to Cleans.

Cash Out

Banded Good Mornings (1×100)

Note band size.

25 Dec 2015

12/25/2015


Announcements

Don’t forget! Modified hours 12/24 (9-11 Open Gym only), no classes 12/25. We will resume regular class times on Saturday 12/26.

Strongpoint CrossFit – CrossFit

A Christmas bonus!

Warm-up

400m run

3 rounds of:

10 Air Squats

10 Sit Ups

10 Air Squats

Metcon

Metcon (Time)

Three rounds for time of:

50 Double Unders

25 Burpees

Cash Out

Rest 2 minutes after metcon and then jog 5 minutes easy.

24 Dec 2015

12/24/2015


Announcements

Don’t forget! Modified hours 12/24 (9-11 Open Gym only), no classes 12/25. We will resume regular class times on Saturday 12/26.

Strongpoint CrossFit – CrossFit

5k Run (Time)

Max Effort 5k Run


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