WOD

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 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#...

March 12th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 3 Strict Pull Ups 5 Shoulder Press 8 Lunges Smash Party, Banded OHWeightliftingPush Press + Push Jerk (4x1(1+3)@70%+ of PJ Max E3M)Target 5-10# increase from last...

March 10th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityWeightliftingBack Squat (1x1)MetconRest one minute between effortsMetcon (Time)Five rounds for time: 150m sled sprint (45/25) 2 rope climbsMetcon (Time)400m Farmer Walk...

March 9th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 5 Ring Swings or Arch/Hollow 7 KB Swings 9 OHS Smash Party (Ankles up!)MetconCrossfit Games Open 18.3 (Ages 16-54) (Time)2 rounds for time of: 100 double-unders 20 overhead squats...

March 8th, 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 7th, 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 (4x4@75%+ E3M)Target 5-10# increase from last week.MetconMetcon (Time)Six rounds...

March 6th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 3 Kickstands 5 Hang Power Cleans 5 Front Squats 5 Push Press Smash Party, Super Front RackWeightliftingClean and Jerk (4x2@90% E3M)MetconCrossFit Games Open 15.4 (AMRAP -...

March 5th, 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#...

March 3rd, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityCoach's choice!MetconDouble Helen (Time)Three rounds for time: 800m run 42 Kettlebell Swings 24 Pull Ups

March 2nd, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 RDL 5 Hang Power Cleans 5 DB Front Squats 5 Burpees Shooter's choice!WeightliftingClean (15 minutes to build to a heavy single)This is a warm up for the second part of 18.2. Shoot...

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