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.