WOD

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)...

March 24th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm-upCoach's choice!MetconMetcon (Time)Partner Workout!!!! 1,000m run 75 Cal Assault Bike 50 Snatch (135/95) 50 Handstand Pushups 50 Clean & Jerk (135/95) 75 Cal Row 1,000m runPartners will complete the runs together and then split the...

March 24th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 5 Pull Ups 10 Pushups 15 Air Squats Shooter's choice!WOD PrepThruster (7 minutes to build to a heavy single)Metcon (No Measure)EMOM 3 3 Thrusters 3 Chest to Bar Pull UpsMetconCrossFit...

March 22nd, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Arch/Hollow 10 Pass Through 15 Face Pulls Smash Party, Post Chain FlossWeightliftingSnatch Deadlift to Power Position + Low Hang Power Snatch (5x1(1+1)@75-80% of Power Snatch...

March 21st, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Hang Power Clean 5 Front Squats 5 Push Press Smash Party, Super Front RackWeightliftingCluster (EMOM 10 x 1)Squat Clean into Push Press from floorStart at 50% of your CJ max...

March 20th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Shoulder Press 7 DB Cleans (light) 9 Step Ups (get your own box) Smash Party, Banded OHWeightliftingPush Press + Push Jerk (4x1(1+3)@70%+ of PJ Max E3M)Target 5-10# increase...

March 19th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 5 Pass Through 5 OHS 5 Squatting Pass Throughs 15 Pull Aparts Smash Party/Keg, Squat HoldsWeightliftingHang Snatch (4x3@70% of Snatch 1RM E3M)Target 5-10# increase from last...

March 16th, 2017 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 3 Kickstands with 2 second hold 7 Pushups 11 Kettlebell Swings 15' Bear Crawl Shooter's choice!Metcon18.4: Crossfit Games Open 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21...

March 15th, 2017 Olympic Weightlifting

Strongpoint CrossFit - Olympic WeightliftingWarm-up1,000m row 5 Inch Worms 6 Perfect Stretch Crossover SymmetryBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops...

March 15th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree rounds: 50 Single Unders 20 Double Unders 5 RDL 5 Hang Power Clean 5 Shoulder Press Smash Party, Super Front RackWeightliftingClean and Jerk (Five singles to build to a max effort )Start at around 80% and...

March 14th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 10 Goblet Squats 10 KB Swings 10 Walking Lunges Smash Party, Couch StretchWeightliftingBack Squat (4 sets to establish a 4RM)Target 5-10# increase from last week.MetconMetcon...

March 13th, 2017 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio 5 Inch Worms 6 Perfect Stretch Two rounds: 10 Tube Walks/direction 10 Monster Walks/direction 10 KB Swings Smash Party, Post Chain FlossWeightliftingSumo Deadlift (4x3@80%+ E3M)Target 5-10#...

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