Max Effort Deadlift
Then…
8 min AMRAP
10 box jump
10 push up with feet up on box
3 wind sprints (30 yards)
Forging Elite Fitness in Point Loma Since 2007
12.05.19
Posted by CrossFit Stronghold on
May
19th,
2012
12.05.18
Posted by CrossFit Stronghold on
May
18th,
2012
Rest or come in and make up a WOD you missed this week or come in with questions to work on technique. Happy Friday!!!
OR… if you’re like Kelly and came EVERY day this week…
5 rounds for time
200m row
10 toes to bar
12.05.17
Posted by CrossFit Stronghold on
May
17th,
2012
5 rounds for time
10 squat cleans (95lbs/65lbs)
400m run
12.05.16
Posted by CrossFit Stronghold on
May
16th,
2012
Warm Up: 400m run
5 Rounds EMOTM
- situp
- burpee box jump
- row (for calories)
Count total reps for each round
1 minute recovery between each round
Scaling Options
2A: burpee step up
12.05.15 – Helen / The Franklin 2.0
Posted by CrossFit Stronghold on
May
15th,
2012
Option 1 -- Helen
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time
Option 2 -- The Franklin 2.0
100 parallette handstand pushups
100 parallette pushups
100 paralette dips
For Time
Categories WOD
Tags: kettlebell swing | parallette dip | parallette handstand pushup | parallette push up | pullup | run
Tags: kettlebell swing | parallette dip | parallette handstand pushup | parallette push up | pullup | run
12.05.14 – The Franklin
Posted by CrossFit Stronghold on
May
14th,
2012
Strength Ladder: 1-2-3-4-5-6-7-6-5-4-3-2-1
Weighted strict pull up 35lb kettlebell
Ring Dip
12.05.12
Posted by CrossFit Stronghold on
May
12th,
2012
Warm Up
800m run
Cash In
5 alley sprints (downhill out, uphill back)
Partner WOD AKA FODWOD (Friend of the Day Workout of the Day)
7 min AMRAP kettlebell swings
one partner rows while the other swings
switch movement every 200m on rower
Individual WOD
7 min AMRAP
200m row
7 kettlebell swings (24kg/12kg)
Friday 12.05.11 Rest / Make Up / Technique Day
Posted by CrossFit Stronghold on
May
11th,
2012
Introducing… “Friday Rest / Make Up / Technique Day”
This is the day I get to rest and hang out and watch everyone else train. Don’t I do that every day anyway? Well not really, I do every WOD that I program for you guys.
Anyway, Fridays from here on out will be triple purpose
- Take an easy day… lazy run, easy bike, relaxing swim, STRETCH (We’ve got fun resistance bands to help with that)
- Make Up a WOD you missed during the week
- Work on skills or technique. I’ll be available to answer questions or help you with something you’re struggling with or would like to improve upon
Thursday 12.05.10
Posted by CrossFit Stronghold on
May
10th,
2012
3 Rounds EMOTM
- deadlift (95/65)
- hang clean (65/65)
- pull up
- burpee
1 minute recover between each round
Wednesday 12.05.09
Posted by CrossFit Stronghold on
May
9th,
2012
7 minute EMOTM
For each 1 minute round:
- 7 burpees
- AMRAP thrusters (65lb/45lb)
Objective: Accumulate as many thrusters in 7 minutes as possible
The Catch: At the beginning of each 1-minute round, you must complete 7 burpees. The remainder of the minute may be used for AMRAP thrusters
Final Score: Total thrusters over 7 minutes
Scaling Options
1A: 5 burpees
1B: 3 burpees
2A: scale weight as needed
2B: air squats
Free Intro Class for Beginners Every Saturday @ 10am
2176 Chatsworth Blvd San Diego, CA 92107
Ray: 858.414.6693
CrossFit Stronghold San Diego :: Forging Elite Fitness in Point Loma Since 2007
Copyright © 2012 All Rights Reserved
Copyright © 2012 All Rights Reserved