WOD

Tabata:

Squats
Push ups
Sit ups

Count reps

WOD

21-15-9

Power cleans
Squats

1 lap between sets

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

WOD

Rest day


Merry Christmas!

WOD

3 rounds of:

10 pull ups
15 thrusters
20 burpees

for time.

WOD

Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps

Post time to comments.

WOD

3 rounds of:

50 squats
25 reclined pull ups
10 ring dips
300m run with 54lbs

WOD

Run or row 5k

rest

Rest Day!

WOD

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Rest day

Rest Day

WOD

Weighted pull ups

1-1-1-1-1-1-1

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

WOD

Rest Day.

Catch up on the workouts you missed, and get some rolling in.





Vanilla Oreo Cookie Squats

WOD

Back Squat 5-3-3-3-1-1-1-1-1 reps

Post loads to comments.





Navids first day!

WOD

Angie

100 pull ups
100 push ups
100 sit ups
100 squats

For time.

WOD

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

Rest Day

Thank you to Harris International black belt Roy Dean teaching the Sun. night class.

WOD

Deadlift 3-3-3-3-3

WOD

21-15-9
Pull ups
Squats
Push ups

For time.

WOD

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

Post time to comments.

WOD

Rest Day

Catch up on the workouts you missed, and/or get some rolling in.

Paul putting the pressure on!

WOD

Front Squat 5-5-5-5-5 reps

Post loads to comments.

It's not the weight its the reps!

WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Rest day

or catch up on some old workouts!

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

WOD

Run 5k

CrossFit Total

Best Squat, Press, Deadlift.

WOD

"Christine"

500m Row
12 Body Weight deadlifts
21 Box Jumps

3 rounds for time.

Post time to comments.

WOD

Weighted pull ups
1-1-1-1-1-1-1

WOD

Happy Thanksgiving everybody

WOD is to do some turkey leg curls, squats from sitting at the table to getting up to get more food, and overall to have a safe and blessed holiday.

If you really need a workout though:

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Happy Thanksgiving!

WOD

For Time

15 HSPU
1 L-Pull up
14 HSPU
2 L-Pull ups
13 HSPU
3 L-Pull ups
12 HSPU
4 L-Pull ups
11 HSPU
5 L-Pull ups
.
.
.

etc. until you complete the ladder both ways, in as few sets as possible.

Post time to comments.

WOD

Clean and Jerk
3-3-3-3-3

Post loads to comments.

WOD

"Nancy"

400 meter run
95# overhead squat x 15
5 rounds

For time

Post time to comments

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

WOD

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

WOD

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Guido's last day to workout at the Stronghold.
You will be missed, and hope to see you in 08'

WOD

Rest day, catch up on all the workouts you missed, or get some rolling in.

Note* No night classes Thursday, Friday nights, and no classes Saturday *

Mike C.'s painful brown belt test with Mr. Harris

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Note* Again there will be no night classes Thursday and Friday, and we will be closed Saturday

WOD

7 rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

Updates for this week:

No night classes this Thursday and Friday
and we will be closed all day Saturday.

WOD

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

WOD

Rest day, take a break and get some rolling in.

New at the Stronghold, now serving Acai bowls!!!



What you missed last week.














Another big congratulations to Raquel, Rene, and Roger on their blue belt promotions



and Mike on his brown!

WOD

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

for time

Post time to comments.

wod

"Karen"

150 wall ball shots (20lb)

for time

WOD

3 rounds for time:

250m row
10 pull ups
25 sit ups
10 deadlifts @ 185lbs

WOD

Back squat
1-1-1-1-1

Isabel(sat)

30 snatches for time.

Jackie

1000m row
45lb thruster x 50
30 pull ups

For time.

WOD

Row 10k

Post time to comments.

Cindy

Do as many rounds in twenty minutes of:

5 pull ups
10 push ups
15 squats

Post rounds to comments.

WOD

OH squat and front squat and Fran re-do for the people that werent here.

Rest day

Take it easy!

WOD

Overhead squat
5-5-5-5-5

Front squat
5-5-5-5-5


Post loads to comments.

Fran

21-15-9

95lb thruster
pull ups

post time to comments.

Angie

100 pull ups
100 push ups
100 sit ups
100 squats.

post time to comments.

WOD

Do as many rounds in 20 mins of:

100 meter row
15 HSPU(hand stand push ups)
20 thrusters

Post rounds to comments.

WOD

50 SDLHP(sumo deadlift high pull)
10 jump squats
40 SDLHP
20 jump squats
30 SDLHP
30 jump squats
20 SDLHP
40 jump squats
10 SDLHP
50 jump squats

Post time to comments.

WOD

21-15-9
Push ups
Squats 95lbs
KB snatch 24kg

Post time to comments.

Rest day

Take a break!

WOD

Crossfit Total

WOD

As many rounds in 20 mins of:
10 get up sit ups
15 sumo deadlift high pulls
20 swings

Post rounds to comments.

WOD

Run 5k

Post time to comments.

WOD

30 sec L sit
30 sec frog stand

5 rounds


10 min rest


30 burpees
30 sit ups
20 burpees
20 sit ups
10 burpees
10 sit ups

For time.

WOD

Shoulder press
1-1-1-1-1-1-1

Post load to comments.

WOD

25 squats
25 tuck jumps

5 rounds for time.

CrossFit certification seminar

Rest day

Get some rolling in.

WOD

Row 5k for time.

Post time to comments.


Rest and finish with 50 TGU's

The last 4 days!