Category: WOD

August 10th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio 2 rounds 5 Clean Grip RDL 5 Hang Power Cleans 5 Front Squats 5 Push Press Smash Party, Banded Hip Extension Weightlifting Clean + Front Squat + Jerk (15 minutes to build to a heavy complex) Metcon Metcon (Time) 800m run 80 Double Unders …
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August 9th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility 9-7-5 Cal Assault Bike KB Swing Goblet Squat Smash Party, Couch Stretch Weightlifting Paused Front Squat (15 minutes to build to a heavy triple) DS: 3@95%, 3+@90% (no pause) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 20 Pistols 15 Burpees 10 Front Squats (115/80) Metcon …
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August 8th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 3 Strict Pull Ups 5 Overhead Squats 5 Snatch Grip RDL Smash Party/Keg, Banded OH Weightlifting Pause Snatch (at knee) (15 minutes to build to a heavy triple) Pause 2 seconds at knee*Each rep. 🙂 Metcon This pair of workouts was completed …
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August 7th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three rounds: 15-12-9 Calorie Row KB Swing Belly to Wall HS Hold (from Wall Walk) Smash Party, Post Chain Floss Weightlifting Deadlift (18 minutes to build to a heavy triple) Target 10# increase from last week. Metcon Metcon (Time) 3 Rounds for Time: 400m run 15 Deadlift …
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August 6th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 5 Step Ups (get your own box) 5 Snatch Grip Push Press 5 Overhead Squats Smash party/keg, Squat holds Weightlifting Overhead Squat (15 minutes to build to a 2 rep max) DS: 2×2@90% Metcon Metcon (Time) 50/40 Calorie Row Five rounds of: …
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June 21st, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 3 Burpee Broad Jumps 6 Goblet Squats 9 KB Swings Smash Party, Post Chain Floss Weightlifting Three-position Clean Complex (5×1(1+1+1) E3M) Above Knee – Below Knee – FloorStart at or about 60% and add weight each round. Metcon Metcon (Time) Three rounds …
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