wod

50 Ring Dips
400m Run
50 Push Ups
400m Run
50 HSPU
400m Run

For time.

wod

Deadlift

1-1-1-1-1

rest day

Rest Day

GI Jane

GI Jane

100 Burpee Pull Ups for time.

wod

Do as many rounds in 20 mins of:

5 Burpees
10 Sit Ups
15 KB Swings

wod

5k Run

Rest day

Rest Day

Stronghold team took home 9 Golds, 3 Silvers and 5 Bronze medals with 13 competitors! Great work guys!!!

wod

Tabata

Pull Ups
Push Ups
Sit Ups
Kettlebell Swings

Renzo taking home first place!

wod

45 Double Unders
45 Ring Dips
45 Squat Cleans
45 Double Unders

For time.

Chris taking the gold!

wod

Row:

500m
1000m
2000m

With adequate rest in between sets.

For time.

Ryan working HARD!

Rest Day

Rest Day

In honor of our friend Doyle

Michael

Michael

3 Rounds of:

50 Sit ups
50 Back Extensions

For time.

No night classes in observance of President's Day. Have a safe and dry Monday!

annie

Annie

50-40-30-20-10
Double Unders
Sit Ups

For time.

rest day

Rest Day

Interview with Tommy Espinoza

fran

Fran

21-15-9
95# Thrusters
Pull Ups

For time.

wod

2k Row for time.

nancy

Nancy

5 Rounds for time:

400M Run
15 Overhead Squats 95#

rest day

Rest Day

The Stronghold Technique of the Week

wod

20 Mins of:

5 KB burpees
7 Pull ups
9 Sit ups

Post rounds to comments.

wod

Thrusters 3-3-3-3-3-3-3 reps

wod

21-15-9

95# Thrusters
Pull Ups
400m Row

For time.

rest day

Rest Day

wod

10k Run

wod

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Wednesday 050706

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Jons first day of sparring!

rest day

Rest Day

mary

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups