Author Archives CrossFit Stronghold

170428 Friday

April 27, 2017
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in WOD
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Thruster
3-3-3-3-3

EMOM 10
odd minute: 10 alternating front rack reverse step lunge 135/95
even minute: 50 double unders


Refinery

Before Class
5 minutes of handstand walk practice

After Class:
Strict toes to bar negatives
get a friend to spot you if needed, but get some solid time under tension
5 sets of 5 second decents

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170426 Wednesday

April 25, 2017
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in WOD
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Overhead Squat
5-5-5-5-5

AMRAP 16 with a partner
50 toes to bar
50 burpees
50 front squats 135/95
50 burpees
400m medball carry
50 burpees


Refinery

Before Class
Box Jump
6 sets of 5 as high as possible

After Class
Ring Muscle Up Progressions

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170425 Tuesday

April 24, 2017
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in WOD
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Power Bear Complex
30 minutes to complete 5 sets

NO SQUATS… power cleans and push presses (in front and behind)

THEN

As many sets of 7 as possible
50% of today’s heaviest set

You only get credit for the set if you complete all 7 reps without resting the bar on the floor.


Refinery

Before Class
Muscle Clean + Tall Clean + Jerk
5 sets of 1 + 2 + 3

After Class
Headstand Pike Leg Lifts
5 sets of 5

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170424 Monday

April 23, 2017
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in WOD
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Back Squat
Every 3 minutes for 5 sets
10 back squats

start first set at 90% of your heaviest back squat from Friday April 14

Do back off sets as needed but no misses

Then…
3 rounds for time with a partner
10 wall walks
20 chest to bar pull ups


Refinery

Before Class
Muscle Snatch + Snatch Balance No Dip
5 sets of 1 + 2

After Class
GHD Sit Up 30-50 reps

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Stronghold Pride – Athlete of the Month: April 2017 : Katelyn Spyrnal

April 23, 2017
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The easiest way to describe Katelyn is that she is the model student. She comes in early, assigned warm up without needing to be reminded, she does the pre-class extra-curricular skill work, she puts in a solid effort during class, she stays after to do the additional extra-curricular work, she comes to all the group events, she responds well to coaching, and she’s fun to have around.

It’s been awesome seeing her progress in her weightlifting and higher skill movements. Looking forward to what the future holds for her: lots of potential!

Please join me in honoring CrossFit Stronghold’s April 2017 Athlete of the Month, Katelyn Spyrnal

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170421 Friday

April 20, 2017
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in WOD
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Deadlift
5-5-5-5-5

2 rounds for time
20 alternating single arm KB swing
200m KB front rack carry left arm
20 alternating single arm KB swing
200m KB front rack carry right arm


Before Class
Box Jump
6 sets of 5 as high as possible

After Class:
Strict toes to bar negatives
get a friend to spot you if needed, but get some solid time under tension
5 sets of 5 second decents

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170419 Wednesday

April 18, 2017
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in WOD
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Back Squat
10 minutes to find a heavy triple

AMRAP 12
10 alternating single arm dumbbell snatch
10 chest to bar pull ups


Before Class
High Hang Snatch
5 sets of 3

After Class
Ring Muscle Up Progressions

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170418 Tuesday

April 17, 2017
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in WOD
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For time:
20-lb. medicine-ball cleans, 50 reps
155-lb. push jerks, 25 reps
20-lb. medicine-ball cleans, 50 reps


Before Class
10 min handstand walk practice

After Class
Headstand Pike Leg Lifts
5 sets of 5

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