February 16th, 2016 CrossFit WOD - Strongpoint CrossFit

February 16th, 2016 CrossFit WOD

February 16th, 2016 CrossFit WOD


Fitness isn’t about being better than someone else. It’s about being better than you used to be.

Strongpoint CrossFit – CrossFit


3 minutes Cardio

3 rounds:

2 Inch Worms

2 Perfect Stretch

7 KB Swings

7 Step Ups

Mobility: Smash Party, Banded Shoulder Complex

Maximum Effort

Bench Press + Mini Bands (18 minutes to max)

Red bands.

Accessory Work

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

Barbell Row – Wide Grip (3×10 AHAP)

Weighted Pull-ups (3×6)

Strict Handstand Push Ups (5 max sets EOMOM with Muscle Ups)

Muscle-ups (5×3 EOMOM with Strict HSPU)

*Transition of choice if no muscle ups


CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
*Hand Release Push Ups


Cash Out

3 rounds

25 Band Crunches

25 Band Good Morning

Extra Credit

25m Sled Push/50m Run AMRAP 10 (AMRAP – Rounds)

10 minute AMRAP

25m Sled Push (180/135)

50m run

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