WOD

April 10th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree rounds: 75 Single Unders 15 Double Unders 10 Pull Aparts 20 Shoulder Taps in plank (Rx-plus for doing these in Handstand) Smash Party, Banded OHWeightliftingBench Press (4 sets to build to a 5 RM)Target 5-10#...

April 9th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and Mobility3 Minutes Cardio Three rounds: 3 Arch/Hollow 2 Arch/Hollow-Plus 6 DB Hang Clean & Jerk (3/side) Smash Party, Post Chain FlossWeightliftingPower Clean & Power Jerk (4x3@75%+ E3M)Target 5-10# increase from last...

April 6th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio 5 Inch Worms 6 Perfect Stretch 10 Sumo Stance Air Squats 10 Sumo Stance Good Morning 10 Squat Stance Air Squats 10 Squat Stance Good Morning 10 Close Stance Air Squats 10 Close Stance Good Morning...

April 7th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityCoach's choice!MetconMetcon (Time)Partner WOD!!! In pairs, complete the following: 50 Calorie Row 50 Deadlift (185/125) 50 Wall Ball (25/20. 10'/9') 50 Pull Ups 50 Synchro Bar Facing Burpees 50 Pull Ups 50 Wall Ball...

April 5th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 10 Shrug to Pass Through 10 Good Mornings 10 Overhead Squats Smash Party/Keg, Couch StretchWeightliftingHang Snatch (Above Knee) + Snatch (7x1(1+2)@75%+ E2:30)Targtet 5-10#...

April 4th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityPartner Warm Up!!! Partner 1: Row Partner 2: Lunge to Rig, 5 Arch/Hollow, Bear Crawl Back Smash Party, Oly WallWeightliftingFront Squat (5x3@80%+)Target 5-10# increase from last week.MetconMetcon (Time)6 Rounds...

March 31st, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitQODWhat would be the worst possible BOGO special you can think of?Warm Up and Mobility400m run Two rounds: 5 Pull Ups 10 Pushups 15 Air Squats :10 Sampson Stretch/Side Shooter's choice!MetconMetcon (Time)Easter BasketShow up for the...

March 30th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitQODIf you could have any wild animal as a pet, what would it be?Warm Up and MobilityThree minutes cardio 10 Sumo Stance Air Squats 10 Sumo Stance Good Morning 10 Squat Stance Air Squats 10 Squat Stance Good Morning 10 Close Stance Air...

March 29th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 10 Shrug to Pass Through 10 Good Mornings 10 Overhead Squats Smash Party/Keg, Couch StretchWeightliftingHang Snatch (Above Knee) + Snatch (7x1(1+2)@75% E2:30)MetconMetcon...

March 28th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and Mobility400m run Two rounds: 30' High Knees 30' Butt Kicks 30 Lunges 30' Tin Soldiers Smash Party, Oly WallWeightliftingFront Squat (5x3@80%)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 14 5 Handstand Pushups 10 Pistols,...

March 26th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree rounds: 15/12 cal row or assault 10 Pull Aparts 20 Shoulder Taps in plank (Rx-plus for doing these in Handstand) Smash Party, Banded OHWeightliftingBench Press (4x5@75% E3M)MetconMetcon (Time)10-20-30-20-10...

March 26th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and Mobility500m row 7 Manmakers 50 Single Unders 25 Double Unders 7 Manmakers Smash Party, Post Chain FlossWeightliftingPower Clean & Power Jerk (4x3@75%)MetconMetcon (Time)15-12-9-6-3 Toes to Bar Hang Power Clean (115/80)...

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