Sorry for the lack of updates! Busy time here at the gym. Merry Christmas from The Stronghold! Have a very safe holiday season with you and your families!

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Rest Day

Thanksgiving

Happy Thanksgiving!

wod

3 Rounds of:

30 Wall Ball
20 Push Ups
10 Thrusters
2 Rope Climbs

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500m Row

21-15-9

Overhead Squats
Knees to Elbows
Medicine Ball Cleans

500m Row

Rest day

Rest Day

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Three rounds for time of:
1 Rope climb
21 Knees to elbows
21 Kettlebell swings
21 Push-ups
1 Rope climb
21 Box jumps
21 Back extension
21 Walking lunges
1 Rope climb

Post time to comments.

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1 Mile run

3 Rounds of:

10 Thrusters
15 Pull ups
20 Walking lunges

1 Mile run

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100 Pull ups

Every time you stop, do:

20 Sit ups
10 Push ups

rest day

Rest Day

Kelly

Kelly

5 Rounds of:

400m Run
30 Box jumps
30 Wall balls

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Do as many rounds in 20 mins of:

5 Burpees
5 Hand stand push ups
5 Pull ups
5 Deadlifts

Rope Burn!

Gym Closed

Gym Closed today!

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50-40-30-20-10

Burpees
Pass Throughs

For time.

Rest day

Rest Day

wod

21-15-9

Front Squat
Push Press
Pull Ups

Use 1/2 your bodyweight

Marcella and the crazy hammer

wod

5 Rounds of:

1 Rope climb
10 Tire flips
20 Keg lunges
30 Sledge hammers
1 Rope climb

mr Joshua

Mr Joshua

5 Rounds of:

400m run
30 GHD sit ups
15 Deadlifts 250lbs

Rest day

Rest Day

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Squat:
10-7-5-3-3-1-1-1

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2 Mins KB Snatch
2 Mins Medicine ball cleans
90 Sec KB Snatch
90 Sec Medicine ball cleans
60 Sec KB Snatch
60 Sec Medicine ball cleans
30 Sec KB Snatch
30 Sec Medicine ball cleans

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"Helen"

400m Run
21 KB swings(54/36)
12 Pull ups

3 Rounds for time.

rest day

Rest Day

wod

Squat

10-7-5-3-3-1-1-1

angie

Angie

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

For time.

filthy 50

50 box jumps 22"
50 jumping pullups
50 db swings 50#
50 walking lunges
50 knees to elbows (to this point I was a fast 18 min. I seriously was sucking wind at this point)
50 push press (45#)
50 good mornings (45#)
50 thrusters (45#)
50 burpees
50 double unders

Rest day

Rest day

Run 1 mile

3 rounds of:

10 Med ball cleans
10 Pull ups
10 Back extensions
10 KB swings

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Tabatas

Tabata:

Pull ups
Box jumps
KB swings
Burpees

rest day

Rest day!

wod

5 Rounds of:

400m Run
5 Pull ups
10 Dive bombers
15 Squats
20 Sit ups

For time.

Annie

Annie

50-40-30-20-10

Double unders
Sit ups

For time.

Add 1 Pull up every minute. Keep going until you cannot complete a set within the minute.

Karen

Karen

150 Wall balls 20/14

For time.

Jeremy

Jeremy

21-15-9

Overhead squat 95/65
Burpees

For time.

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20 Pull ups
30 Med ball cleans 20/14
40 SDLHP 36/27
Run 400m

3 Rounds for time.

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125 Squats
100 KB swings
75 Pull ups
500m Row
25 Push press

For time.

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2 min rounds

15 Burpees
Max double unders

1 min rest

15 Burpees
Max KB swings

1 mins rest


15 Burpees
Max push ups

1 min rest

15 Burpees
Max squats

1 min rest

15 Burpees
Max sit ups

Old Blue Belt Picture!

wod

50 Kb swings 54/36
45 Sit ups
40 Double unders
35 Overhead squats 45/35
30 Push press 75/45
25 Deadlifts 135/95
20 Medicine ball cleans 20/14
15 Burpees
10 HSPU
5 Muscle ups

For time.

Pro division match against Bill Cooper

Josh

Josh

21 Overhead squats 95/65
42 Pull ups
15 Overhead squats
30 Pull ups
9 Overhead squats
18 Pull ups

For time.

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Double Tabata

8 mins of deadlifts/sit ups

8 mins of pull ups/walking lunges

Jackie

Jackie

1000m Row
50 Thursters 45#
30 Pull ups

For time.

Cindy

Cindy

20 Mins of:

5 Pull ups
10 Push ups
15 Squats

Post rounds to comments.

wod

400m run forward
400m run backward

21-15-9

Squats
Burpees
Knees to Elbows

400m run forward
400m run backward

For time.

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45 Double Unders
45 Medicine Ball Cleans
45 Ring Dips
45 Double Unders

For time.

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Michael

800m Run
50 Sit ups
50 Back extensions

3 rounds for time.

off day

Reminder! No class Saturday. We will be here:

Murph

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

wod

400m Run
50 Squats 45/35#
40 Sit Ups
30 Back Extensions

3 Rounds for time.

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5k Run

Rest Day

Rest Day