WOD

January 20th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityCoach's choice!WeightliftingCluster + Thruster (1 (1+1) EMOM 8 )Build to a heavy complex over the 8 sets.MetconChris Should Have to Do This (AMRAP - Reps)Partner WOD! AMRAP 20 20 Thrusters (115/75) 20 Box Jumps...

January 19th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Shoulder Press 6 OH Lunges 10 Pass Throughs 15 Pull Aparts Smash Party, Banded OHWeightliftingSplit Jerk (6x2@80% E2:30)MetconMetcon (Time)8 Rounds for time: 5 Shoulder to...

Basic P-Bar Program Workout 6

Strongpoint CrossFit - GymnasticsWarm Up and Mobility3 minutes Assault Bike or Row 30 Pass Throughs Crossover Symmetry Protocol - or - Three rounds of: 10 Pass Throughs 10 Pull Aparts 10 Banded Face Pulls Smash lats, chest with foam roller or lx ball (3-5 minutes)...

January 18th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Overhead Squats 5 Snatch Balance 5 Press in Snatch 5 Knees to Elbow Smash Party/Keg, Oly WallWeightliftingSnatch + 4 Overhead Squats (4x1 (1+4) E3M@ 70% of Snatch 1...

January 17th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio 5 Inch Worms 6 Perfect Stretch Two rounds: 5 Hang Power Cleans 5 Front Squats 5 Step Ups Smash Party, Super Front RackWeightliftingClean (6x2@80% E2:30)MetconMetcon (Time)Four rounds for time:...

January 16th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 10 KB Swings 10 Goblet Squats 10 Walking Lunges Smash Party, Squat HoldsWeightliftingBack Squat (5x3@80% E3M)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 15 8 Dumbbell Front...

January 15th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Arch/Hollow 5 Snatch Grip RDL 5 Snatch Grip Push Press 5 OHS Smash Party, Banded OHWeightliftingPower Snatch (EMOM 8 x 1)Start at 50-60% of 1RM and build up.MetconMetcon...

January 13th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes jump rope *Hang onto your rope! Two rounds: 5 KB Swings 10 Alt. Lunge Steps 6 Step Ups 4 Box Jumps with Step DownMetconFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell...

January 12th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 5 Standing Pass Throughs 5 OHS 5 Press in Snatch 5 Squatting Pass Throughs Smash Party, Banded OHWeightliftingOverhead Squat (4 sets to build to max triple)3 minute interval. Target...

January 11th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 5 Clean RDL 5 Hang Power Clean 5 Front Squats 5 Push Press Smash Party, Post Chain FlossWeightliftingPower Clean + Front Squat + Clean + Jerk (5x1@75% of CJ Max E2:30)Target 5-10#...

January 10th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityTwo rounds: 75 Single Unders 15 Double Unders 10 Pushups 3 Kickstands Smash Party, Banded OHWeightliftingBench Press (18 minutes to build to a heavy 5 Rep)Target 5-10# increase from last week.MetconMetcon (Time)10...

January 9th, 2017 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityTwo rounds: 250m row 10 Front Squats 8 Groiners 6 Arch/Hollow Smash Party, Oly WallWeightliftingFront Squat (4x3@80%)Target 5-10# increase from last week.MetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30...

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