WOD

January 17th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio 5 Inch Worms 6 Perfect Stretch Two rounds: 5 Hang Power Cleans 5 Front Squats 5 Step Ups Smash Party, Super Front RackWeightliftingClean (6x2@80% E2:30)MetconMetcon (Time)Four rounds for time: 10...

January 16th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 10 KB Swings 10 Goblet Squats 10 Walking Lunges Smash Party, Squat HoldsWeightliftingBack Squat (5x3@80% E3M)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 15 8 Dumbbell Front Squats...

January 15th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Arch/Hollow 5 Snatch Grip RDL 5 Snatch Grip Push Press 5 OHS Smash Party, Banded OHWeightliftingPower Snatch (EMOM 8 x 1)Start at 50-60% of 1RM and build up.MetconMetcon (Time)21...

January 13th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes jump rope *Hang onto your rope! Two rounds: 5 KB Swings 10 Alt. Lunge Steps 6 Step Ups 4 Box Jumps with Step DownMetconFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell...

January 12th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 5 Standing Pass Throughs 5 OHS 5 Press in Snatch 5 Squatting Pass Throughs Smash Party, Banded OHWeightliftingOverhead Squat (4 sets to build to max triple)3 minute interval. Target...

January 11th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 5 Clean RDL 5 Hang Power Clean 5 Front Squats 5 Push Press Smash Party, Post Chain FlossWeightliftingPower Clean + Front Squat + Clean + Jerk (5x1@75% of CJ Max E2:30)Target 5-10#...

January 10th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityTwo rounds: 75 Single Unders 15 Double Unders 10 Pushups 3 Kickstands Smash Party, Banded OHWeightliftingBench Press (18 minutes to build to a heavy 5 Rep)Target 5-10# increase from last week.MetconMetcon (Time)10...

January 9th, 2017 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityTwo rounds: 250m row 10 Front Squats 8 Groiners 6 Arch/Hollow Smash Party, Oly WallWeightliftingFront Squat (4x3@80%)Target 5-10# increase from last week.MetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30...

January 8th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 5 Snatch Grip RDL 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Balance Smash Party/Keg Drill, Couch StretchWeightliftingSnatch (5 Sets to build to a max triple E3M)Start at...

January 6th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityCoach's Choice!SkillRowingMetconMetcon (Distance)In pairs, row as many meters as possible in 30 minutes. While one partner is rowing, the other will complete 20 Burpee Box Overs. Once the BBO are complete, that...

January 5th, 2017 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 3 Inch Worms 5 Arch/Hollow 10 KB Swings Smash Party, Post Chain FlossWeightliftingPause Deadlift (1 E1:30 x 8)2 second pause 2" off groundStart at 70% and build throughout the...

January 4th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and Mobility3 minutes cardio 2 rounds: 3 Kickstand + 2 second hold 10 Pushups 10 Alt. Lunge Steps Smash Party, Banded OHWeightliftingBench Press (18 minutes to build to a heavy 5 Rep)Target 5-10# increase from last...

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