WOD

August 20th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityTwo rounds: 200m run 20 Dubs 10 OHS Smash party/keg, Couch StretchWeightliftingSnatch Pull + Snatch + OHS (15 minutes to build to a heavy 2x1)*Target 85-90%MetconMetcon (Time)Four rounds for time: 400m run 15 Power...

August 17th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio 2 rounds 5 Hang Power Cleans 5 Front Squats Wall walk plus belly to wall handstand hold 15 seconds Smash Party, Banded Hip ExtensionWeightliftingClean and Jerk (20 minutes to build to a 1...

August 16th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and Mobility9-7-5 Cal Assault Bike KB Swing Goblet Squat Smash Party, Couch StretchWeightliftingFront Squat (20 minutes to build to a 3RM)MetconMetcon (3 Rounds for reps)AMRAP 4 3 Dumbbell Thrusters (35/25) 3 Toes to Bar 6 DB...

August 15th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Snatch Grip RDL 5 Overhead Squats 5 Heaving Snatch Balance Smash Party/Keg, Banded OHWeightliftingSnatch (20 minutes to build to a 3RM)MetconMetcon (Time)Five rounds for time: 200m...

August 14th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree rounds: 9-7-5 Cal Row KB Swing Strict Ring Row Smash Party, Post Chain FlossWeightliftingDeadlift (20 minutes to build to a max double)Target 10# increase from last week.MetconMetcon (Time)2 rounds for time: 10...

August 13th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree rounds: 40 Single Unders 10 Double Unders 5 Step Ups 5 OHS Smash party/keg, Squat holdsWeightliftingOverhead Squat (20 minutes to build to a 1RM)MetconMetcon (Time)150 Double Unders 75 Wall Ball (20/14) 50 Box...

August 11th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityCoach's choice!MetconMetcon (Time)Partner WOD! 400m Sled Pull (135/90) 100/80 Calorie Bike 80 Toes to Bar 60 Wall Ball (25/20) 80 Pull Ups 100/80 Calorie RowMetcon (Time)Indy WOD 50/40 Cal Row 40 Toes to Bar 30 Wall...

August 10th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio 2 rounds 5 Clean Grip RDL 5 Hang Power Cleans 5 Front Squats 5 Push Press Smash Party, Banded Hip ExtensionWeightliftingClean + Front Squat + Jerk (15 minutes to build to a heavy...

August 9th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and Mobility9-7-5 Cal Assault Bike KB Swing Goblet Squat Smash Party, Couch StretchWeightliftingPaused Front Squat (15 minutes to build to a heavy triple)DS: 3@95%, 3+@90% (no pause)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12...

August 8th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 3 Strict Pull Ups 5 Overhead Squats 5 Snatch Grip RDL Smash Party/Keg, Banded OHWeightliftingPause Snatch (at knee) (15 minutes to build to a heavy triple)Pause 2 seconds at...

August 7th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree rounds: 15-12-9 Calorie Row KB Swing Belly to Wall HS Hold (from Wall Walk) Smash Party, Post Chain FlossWeightliftingDeadlift (18 minutes to build to a heavy triple)Target 10# increase from last...

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