WOD

May 26th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm-upCoach's choice!MetconTriple 3 (Time)3,000m Row 300 Double Unders 3 mile RunTriple 2 (Time)2,000m Row 200 Double Unders 2 mile RunTriple 1.5 (Time)1,500m Row 150 Double Unders 1.5 mile...

May th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree rounds: 9 Cal Row 7 Shoulder Press 5 Ring Swings Smash Party, Banded OHWeightliftingPush Press (20 minutes to build to a 5 rep max)Target 5-10# increase from last weekMetconMetcon (Time)1000m row 75 Push Press...

May 24th, 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 (20 minutes to build to a 5...

May 23rd, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 5 Hang Power Cleans 5 Front Squats 5 Press 5 Arch/Hollow Smash Party, Post Chain FlossWeightliftingClean and Jerk (20 minutes to build to a max effort single)Build to 90%+ and...

May 22nd, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree rounds: 15/12 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...

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...

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