WOD Archives - Page 88 of 88 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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Blog Archive

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

23 Dec 2015

12/23/2015

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

Warm-up

3 minutes double under practice

3 rounds of:

5 broad jumps

10 kettlebell swings (light)

10 push ups

Mobility:

Smash Party

Posterior Chain Floss

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Cash Out

Plank x 3 minutes.  Add a cookie if you’re hard!

22 Dec 2015

12/22/2015


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

Warm-up

3 minutes cardio

Three rounds:

5 Clapping Push Ups

10 Broad Jumps

10 Sit Ups

Mobility:

Smash Party

Shoulder Complex (Lateral Opener, Banded OH, Cross-body)

Weightlifting

Close Grip Bench Press (5-3-3-2-2-1-1-1-1)

Wide Grip Bench Press

Tate Press (Dumbbell)

Dumbbell Row – Single Arm

Barbell Row – Underhand Grip

Metcon

Metcon (AMRAP – Reps)

Five 3-minute periods to complete as many rounds and reps as possible of:

6 Dumbbell Snatch (70/55)

9 Hand Release Push Ups

12 Sit Ups

*Rest one minute between each round.

Cash Out

Banded Tricep Pressdowns

Note band color

21 Dec 2015

12/21/2015


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

Warm-up

3 minutes cardio

7 Front Squats

10 Arch/Hollows (p-bar)

7 Front Squats

5 Strict Pull Ups

7 Front Squats

5 Kipping Pull Ups

Mobility:

Smash Party

Banded Squat Holds (4x :20)

Weightlifting

Front Squat (5-3-3-2-2-1-1-1-1)

Stiff Leg Deadlift (3×8)

Pistols (3 x 20. Rest :90 between efforts.)

L-Sit (Accumulate 3 minutes.)

Metcon

Metcon (Time)

Three rounds for time of:

400m run

15 Thrusters (115/75)

15 Pull Ups

Cash Out

Banded Hamstring Curls (1×100)

Note band size.

Easter Workout.  Come in if you’re brave.  It will be “eggcelent.”


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