WOD

Basic P-Bar Program Workout 14

Strongpoint CrossFit - GymnasticsWarm Up and Mobility3 minutes Assault Bike or Row 30 Pass Throughs Crossover Symmetry Protocol - or - Three rounds of: 10 Pass Throughs 10 Pull Aparts 10 Banded Face Pulls Smash lats, chest with foam roller or lx ball (3-5 minutes)...

February 8th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Snatch Grip RDL 5 Snatch Grip Push Press 5 OHS Smash Party/keg, Banded OHWeightliftingPower Snatch (7x1 E2M)Start at 70% of 1RM and build up each round. Target 5-10# increase from...

February 7th, 2017 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio 5 Inch Worms 6 Perfect Stretch Two rounds: 10 KB Swings 10 Goblet Squats Smash Party, Couch StretchWeightliftingFront Squat (4x5@75%+ E3M)Target 5-10# increase from last week.MetconCrossFit Games...

Basic P-Bar Program Workout 14

Strongpoint CrossFit - GymnasticsWarm Up and Mobility3 minutes Assault Bike or Row 30 Pass Throughs Crossover Symmetry Protocol - or - Three rounds of: 10 Pass Throughs 10 Pull Aparts 10 Banded Face Pulls Smash lats, chest with foam roller or lx ball (3-5 minutes)...

Basic P-Bar Program Workout 13

Strongpoint CrossFit - GymnasticsWarm Up and Mobility3 minutes Assault Bike or Row 30 Pass Throughs Crossover Symmetry Protocol - or - Three rounds of: 10 Pass Throughs 10 Pull Aparts 10 Banded Face Pulls Smash lats, chest with foam roller or lx ball (3-5 minutes)...

February 6th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 5 Shoulder Press 6 OH Lunges 10 Pass Throughs 15 Pull Aparts Smash Party, Banded OHWeightliftingSplit Jerk (6x2@80%+ E2:30)Target 5-10# increase from last session.MetconTuesday Toofer!...

February 5th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 3 Kickstands or 2 Wall Walks 5 Snatch Grip Push Press 7 OHS Smash Party/Keg, Oly WallWeightliftingSnatch + 4 Overhead Squats (4x1 (1+4) E3M@ 70%+ of Snatch 1 RM)Target 5-10# increase...

Basic P-Bar Program Workout 13

Strongpoint CrossFit - GymnasticsWarm Up and Mobility3 minutes Assault Bike or Row 30 Pass Throughs Crossover Symmetry Protocol - or - Three rounds of: 10 Pass Throughs 10 Pull Aparts 10 Banded Face Pulls Smash lats, chest with foam roller or lx ball (3-5 minutes)...

February 3rd, 2017 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityCoach's choice!MetconMetcon (Time)In teams of three, complete the following: A) Partner 1 and 2 800m run together 60 Partner Deadlift (400/300) B) Partners 1 and 3 150 Double Unders (each) 40 Synchronized Thrusters...

February 2nd, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 5 KB High Pulls 5 Hang Power Cleans 5 Front Squats 5 Step Ups Smash Party, Super Front RackWeightliftingClean (5x2@80% E2:30)Target 5-10# increase from last week.MetconMetcon (Time)30...

February 1st, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Jumping Back Squats 5 Wall Ball 10 Walking Lunges Smash Party, Squat HoldsWeightliftingBack Squat (5x3@80% E3M)Target 5-10# increase from last week.MetconMetcon (Time)60 Calorie...

January 31st, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Snatch Grip RDL 5 Snatch Grip Push Press 5 OHS Smash Party/keg, Banded OHWeightliftingPower Snatch (8x1 E:90)Start at 60% of 1RM and build up. Target 5-10# increase from last...

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