WOD

May 22nd, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree rounds: 15 Cal Row or Bike 12 Sec HS Hold 9 Sec Ring Support 6 Pushup Smash party, banded OHWeightliftingClose Grip Bench Press (20 minutes to build to a 5 rep max)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12...

May 21st, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Snatch Grip RDL 5 Snatch High Pull 5 Snatch Push Press 5 OHS Smash Party/Keg, Oly WallWeightliftingSnatch (Establish 1 RM in 20 minutes)Target 90%+ and 5-10# increase from last...

May 19th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityCoach's choice!MetconMaupin (Time)4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squatsIn honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004To learn...

May 18th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree rounds: 75 Single Unders 15 Double Unders 1 Wall Walk :15 Handstand Hold (Belly to Wall) Smash Party, Banded OHWeightliftingPush Press (15 minutes to build to a heavy 5 rep)Target 5-10# increase from last...

May 17th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio 5 Inch Worms 6 Perfect Stretch Two rounds: 10 Tube Walks 5 Air Squats 10 Tube Walks (opp direction) 5 Air Squats Smash Party, Squat HoldsWeightliftingBack Squat (15 minutes to build to a heavy 5...

May 16th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 5 Hang Power Cleans 5 Front Squats 5 Press 5 Ring Swings 5 Dips Smash Party, Post Chain FlossWeightliftingClean and Jerk (15 minutes to build to a heavy single)Build to 90%+ and...

May 15th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and Mobility12-10-8 Cal Row or Bike Pushup Step Up Smash party, banded OHWeightliftingClose Grip Bench Press (15 minutes to build to a heavy 5 rep)Close Grip Bench Press (-10% for 5, -15% for AMRAP)Record...

May 14th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Snatch Grip RDL 5 Snatch High Pull 5 Snatch Push Press 5 OHS Smash Party/Keg, Oly WallWeightliftingSnatch (Build to a heavy single in 15 minutes)Target 90%+ and 5-10# increase...

May 12th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds 3 Burpee Broad Jumps 6 Walking Lunges 9 Air Squats Shooter's choice!MetconMetcon (Time)In teams of 2, complete the following: 4800m run 300 Wall Ball Shots (20/14, 10'/9') 300...

May 11th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Tuck Jumps :10 HS Hold (Belly to Wall) 20 Plank Shoulder Taps Smash Party, Banded OHWeightliftingPush Press (15 minutes to build to a heavy 5 rep)Push Press (2x5@90% of heavy 5...

May 10th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio 5 Inch Worms 6 Perfect Stretch Two rounds: 10 Tube Walks 5 Air Squats 10 Tube Walks (opp direction) 5 Air Squats Smash Party, Squat HoldsWeightliftingBack Squat (15 minutes to build to a heavy 5...

May 9th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Clean RDL 5 Hang Power Cleans 5 Front Squats 5 Press Smash Party, Post Chain FlossWeightliftingClean and Jerk (15 minutes to build to a heavy single)Build to 90%+MetconMetcon...

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