WOD

May 1st, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Three rounds: 5 Snatch Grip RDL 10 Overhead Squats 5 Press in Snatch Smash Party/Keg, Oly WallWeightliftingSnatch (1x2)2@50-55%, 2@60-65%, 2x2@70-75% and then use remainder of 18 minutes to build...

April 30th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 3 Arch/Hollow 3 Arch/Hollow-Plus 10 KB Swings 10 Goblet Squats Smash Party, Couch StretchWeightliftingBack Squat (20 minutes to build to a max triple.)Complete 1-2 drop sets at 90% of...

April 28th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityCoaches ChoiceMetconChoose your adventure! Either Beast Mode 24 with a partner or Beast 12 on your own. WILL NEED GEAR FOR ROPE CLIMBS (ie long socks/pants)!Beast Mode 24 (Time)50 Walking Lunges 40 Pull-Ups 100 Box...

April 27th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 3 Burpee Broad Jumps 5 Pushups 7 Seconds/ea Ring Support/Bottom of Dip Smash Party, Banded OHWeightliftingBench Press (14 minutes to build to a heavy 3 rep)Bench Press (Drop sets 3...

April 26th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio 7-5-3 Hang Power Cleans Front Squats Push Press Smash Party, Super Front RackWeightliftingClean Pull + Clean + Front Squat + Jerk (15 minutes to build to a heavy complex)Target 80+ percent of CJ...

April 25th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and Mobility30 Cal Row or Assault Bike Three rounds: 5 BB Good mornings 5 BB Front Squats 10 Alt. Front Rack Lunges Smash Party, Squat HoldsWeightliftingPaused Front Squat (15 minutes to build to a heavy single)2 second...

April 24th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityTwo rounds: 75 Single Unders 15 Dubs 10 Pass Throughs 10 Overhead Squats 15 Pull Aparts Smash Party/Keg, Oly WallWeightliftingSnatch (1x2)2@50-55%, 2@60-65%, 2x2@70-75% and then use remainder of 15 minutes to build to...

April 23rd, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 3 Strict Knees to Elbow 2 Strict Toes to Bar 10 Walking Lunges 10 Jumping Back Squats Smash Party, Couch StretchWeightliftingBack Squat (12 minutes to build to a set of 3@85%+)Pause 2...

April 21st, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityMetconBadger (Time)Three Rounds for time of: 30 'Squat' Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To...

April 20th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and MobilityThree minutes cardio Two rounds: 5 Pushups 7 Shoulder Press 9 Step Ups Smash Party, Banded OHWeightliftingBench Press (12 minutes to build to a heavy 3 rep)Bench Press (Drop sets 3, 3, 3+ -15% from heavy triple)Record...

April 19th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and Mobility12 Calorie Row 7 Hang Power Cleans 7 Front Squats 7 Push Press 9 Calorie Row 5 Hang Power Cleans 5 Front Squats 5 Push Press 6 Calorie Row 3 Hang Power Cleans 3 Front Squats 3 Push Press Smash Party, Super Front...

April 18th, 2018 CrossFit WOD

Strongpoint CrossFit - CrossFitWarm Up and Mobility30 Cal Row or Assault Bike Three rounds: 5 BB Good mornings 5 BB Front Squats 10 Alt. Front Rack Lunges Smash Party, Goblet Squat Hold & Weighted Lizard...WeightliftingPaused Front Squat (15 minutes to build to a...

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