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12.05.19

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Posted by CrossFit Stronghold on May 19th, 2012

Max Effort Deadlift

Then…

8 min AMRAP
10 box jump
10 push up with feet up on box
3 wind sprints (30 yards)

Categories WOD
Tags: AMRAP | box jump | deadlift | push up | shuttle run | sprints

12.05.18

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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

Categories WOD
Tags: make up | rest | row | technique | toes to bar

12.05.17

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Posted by CrossFit Stronghold on May 17th, 2012

5 rounds for time
10 squat cleans (95lbs/65lbs)
400m run

Categories WOD
Tags: 400m run | squat clean

12.05.16

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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

Categories WOD
Tags: box jump | burpee | row | situp

12.05.15 – Helen / The Franklin 2.0

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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

12.05.14 – The Franklin

2

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

Categories WOD
Tags: ring dip | strict pull up

12.05.12

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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)

Categories WOD
Tags: AMRAP | FODWOD | kettlebell swing | partner | row | run | sprint

Friday 12.05.11 Rest / Make Up / Technique Day

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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
Categories WOD
Tags: make up | rest | stretch | technique

Thursday 12.05.10

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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

Categories WOD
Tags: burpee | deadlift | hang clean | pull up

Wednesday 12.05.09

0

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

Categories WOD
Tags: air squat | AMRAP | burpee | EMOTM | Thruster
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