WODS Archive - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

Blog Archive

Filthy Fifty!
50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
50 Walking Lunges
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/14, 10’/9′)
50 Burpees
50 Double unders

*40 minute cap.
**Scale to “Filthy 40” or “Dirty 30”

Strength – In 20 minutes, work to a max effort single Close Grip Bench Press.  Conditioning – (5) three-minute periods to complete as many rounds and reps as possible of 6 Dumbbell Snatch (70/55), 9 Hand Release Push Ups, 12 Sit Ups.

Strength – In 20 minutes, work to a max effort single Front Squat.  Conditioning – Three rounds for time of 400m run, 15 Thrusters (115/75), 15
Pull Ups.

12 Days of CrossFit!

9:00 am: Intermediate/Advanced: Choose your adventure between a) or b)

1. 200m run

2. a) Muscle Ups/b) Chest-to-Bar

3. Box Jumps

4. Power Snatch

5. Hang Power Clean

6. Front Squat

7. Shoulder to Overhead

8. Toes to Bar

9. Handstand Pushups

10. a) Pistols/b) Front Rack Lunges

11. Pull ups

12. Kettlebell Swings

10:00 am Bring-a-Friend Workout

1. 200m run

2. Pull ups

3. Knees-to-Elbow

4. Burpees

5. Kettlebell Deadlift

6. Handbreak Pushups

7. Box Jumps/Step Ups

8. Wall Ball Shots

9. Ball Slams

10. AbMat Sit Ups

11. Jumping Squats

12. Walking Lunges

*The workout is performed like the song, “12 Days of Christmas.”  Round one is (1) 200m run.  Round two is (2) Muscle Ups, (1) 200m run.  Round three is (3) Box Jumps, (2) Muscle Ups, (1) 200m run.  4-3-2-1, 5-4-3-2-1, etc.  If that doesn’t make sense an you’ve never heard the song, just show up and do what everyone else is doing.  Food will be served after the 10:00 am workout.

Strength – Complete one Power Clean, One Clean every minute on the minute for 12 minutes.  Conditioning – Death by Power Clean (Bodyweight/.75 Bodyweight)!  Perform 5 Burpees every minute on the minute starting at “Go!”

Strength – Speed Front Squat to box, 10×[email protected]% + band tension.  Conditioning – 15 Overhead Squat (95/65), 15 Sumo Deadlift High Pull, 50 Double Unders, 12 OHS, 12 Sumo DLHP, 40 Double Unders, 9 OHS, 9 Sumo DLHP, 30 Double Unders, 6 OHS, 6 Sumo DLHP, 20 Double Unders, 3 Overhead Squats, 3 Sumo DLHP, 10 Double Unders, Donezo.

Strength – In 15 minutes, work to a max effort single Split Jerk.  Conditioning – Three rounds for time of 25 Box Jumps, 15 Pull Ups, 10 Shoulder to Overhead (135/95).

Strength – In 20 minutes, work to a max effort single Snatch (any variant).  Conditioning – CrossFit Open Workout 15.1A Complete as many rounds and reps as possible in 9 minutes of 15 Toes to Bar, 10 Deadlift (115/75), 5 Snatches.

Strength – in 20 minutes, work to a max effort single Wide Stance Back Squat to box.  Conditioning – 1,000m row, 30-20-10 Wall Ball (20/14), Kettlebell Swing (2/1.5).

Skill – Kipping Pull Up or Strength – 15 minutes to establish 3 rep max Weighted Pull Up.  Conditioning – Tabata This! Tabata Row (Calories), Rest 1 minute, Tabata Air Squat, Rest 1 minute, Tabata Pull Up, Rest 1 minute, Tabata Push Up, Rest 1 minute, Tabata Sit-up.

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Your Tabata score is the least number of reps performed in any of the eight intervals of each exercise. 


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