WOD

January 5th, 2017 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 3 Inch Worms 5 Arch/Hollow 10 KB Swings Smash Party, Post Chain FlossWeightliftingPause Deadlift (1 E1:30 x 8)2 second pause 2" off groundStart at 70% and build throughout the...

January 4th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and Mobility3 minutes cardio 2 rounds: 3 Kickstand + 2 second hold 10 Pushups 10 Alt. Lunge Steps Smash Party, Banded OHWeightliftingBench Press (18 minutes to build to a heavy 5 Rep)Target 5-10# increase from last...

January 3rd, 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 2nd, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 3 Strict Pull Ups 5 Arch/Hollow 7 OHS 9 Pass Throughs Smash Party, Banded OHWeightliftingOverhead Squat (4x3@80%+ E2:30)Target 5-10# increase from last sessionMetconCindy (AMRAP...

December 30th, 2017 New Years Eva

Strongpoint CrossFit - CrossFitWarm Up and MobilityCoach's choice!MetconEva (Time)5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups"Half" Eva (Time)Five rounds for time: Run 800m 15 Kettlebell Swings (70/53) 15 Pull...

December 29th, 2017 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 6 Front Squats 8 (Deep) Mountain Climbers 10 Step Ups Smash Party, Oly WallWeightliftingFront Squat (4x3@80%)Target 5-10# increase from last week.MetconRahoi (AMRAP - Rounds and...

December 28th, 2017 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 5 Snatch Grip RDL 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Balance Smash Party/Keg Drill, Couch StretchWeightliftingSnatch (5x3@70% E2:30)Target 5-10# increase from last...

December 27th, 2017 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio 5 Inch Worms 6 Perfect Stretch Two rounds: 10 KB Swings 5 Arch/Hollow 3 Strict Pull Ups Smash Party, Post Chain FlossWeightliftingPause Deadlift (1 EMOM 10)2 second pause 2" off groundStart at...

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