CrossFit Strongtown

@crossfitstrongtown

Workout of the Day & Gym Announcements

www.strongtowngym.com

CrossFit Strongtown (English)

CrossFit Strongtown is the ultimate destination for fitness enthusiasts looking to take their workouts to the next level. With a focus on strength training, high intensity workouts, and community support, this Telegram channel provides members with daily workouts of the day, gym announcements, and motivation to push themselves to new limits.

Who is CrossFit Strongtown? They are a group of dedicated fitness professionals who are passionate about helping individuals reach their fitness goals. Whether you're a seasoned CrossFit athlete or a beginner looking to get started, CrossFit Strongtown has something for everyone.

What is CrossFit Strongtown? It is a community-driven fitness channel that offers a variety of workouts, challenges, and resources to help you stay motivated and engaged in your fitness journey. From strength training to conditioning exercises, there is something for every fitness level.

Join the CrossFit Strongtown community today and start your journey to a stronger, healthier you. Visit www.strongtowngym.com to learn more about their programs and offerings. Get ready to sweat, challenge yourself, and become part of a supportive fitness community that will help you achieve your goals.

CrossFit Strongtown

08 Feb, 21:01

Sunday - 2/9/25

SUPERBOWL LIX | Eagles vs. Chiefs

OFFENSE: As Many Reps as Possible while defense completes their task

Offense:
Q1 - Plate Burpees (45/25 lbs)
Q2 - Plate Ground to Overhead (45/25 lbs)
--Half Time--
Q3 - Step-ups (24/20”)
Q4 - Alt. DB Snatch (50/35 lbs)

Defense: 35 Air Squats

Score = Total Reps Scored by Offense

Teams chose a Captain for coin toss. Team that wins the coin toss decides whether they want to start on offense or defense (switch at half). The team that starts on offense will start on defense for 2nd half.

A Quarter is completed once each team has had a turn at Offense & Defense.

201

CrossFit Strongtown

07 Feb, 23:32

Saturday - 2/8/25

20 Rounds - For Time:
1 Power Clean (155/105 lbs)
3 Pull-ups
5 Wall-Ball (20/14 lbs)

Score = Total Time
Rx1 = 135/95 lbs
Rx3 = 185/125 lbs

Recovery:
Walk-outs into Press-up/child pose
3 x 30” holds
PVC Pass Throughs
X 15
Lower Back Stretch Cross Knee over body
30” Holds x 3

266

CrossFit Strongtown

07 Feb, 00:04

Friday - 2/7/25

Split Jerk:
1-1-1-1-1-1-1 | Increasing

3 Rounds - For Time:
120’ Farmer’s Carry
10 Double DB Devil’s Press

Score = Total Time
Athlete’s choice of weight

Recovery:
Wrist / Forearm Stretch
1 Minute
Lat / Chest Stretch at Rig
1 Minute Each Arm
Banded Shoulder Stretch
1 Minute each Arm

340

CrossFit Strongtown

06 Feb, 15:12

The 12pm class has been canceled due to weather conditions. The 3pm open gym and afternoon classes are still on schedule. We will let you know if anything changes.

350

CrossFit Strongtown

06 Feb, 00:01

Thursday - 2/6/25

5 Rounds - 1 Minute Stations | 30" Rest:
C2 BikeErg (Cals)
Box Jumps (24/20")
SkiErg (Cals)
Sit-ups

Score = Total Reps

Recovery:
PVC Good Mornings
3 x 20” Holds
Pigeon Pose
3 x 20” Holds
Leg Swings at Rig
20x Front to Back
20x Side to Side

387

CrossFit Strongtown

05 Feb, 00:01

Wednesday - 2/5/25

20 Minute AMRAP:
30 Double Unders -or- Crossovers
15/12 Calorie Row
10 Toes to Bar

Score = Total Rounds + Reps

Recovery:
Calf Stretch at Rig
1 Minute Each Leg
PVC Pass Throughs
X10
Lat / Chest Stretch at Rig
1 Minute Each Arm

415

CrossFit Strongtown

04 Feb, 00:01

Tuesday - 2/4/25

E4MOM x 7:
500m Bike
6 Lateral Bar Burpees
4 Deadlifts (225/155 lbs)

Score = Time (7 Scores)
Rx1 = 185/125 lbs
Rx3 = 275/185 lbs

Recovery:
Hamstring Stretch at Rig
1 Minute Each Leg
Press-up & Child’s Pose
3 x 20” Holds
Lower Back Stretch Cross Knee over body
30” Holds x 2

441

CrossFit Strongtown

02 Feb, 21:04

Monday - 2/3/25

Back Squats 1-½:
3-3-3-3-3 | Increasing

9 Minute AMRAP:
20 Walking Kettlebell Lunges (24/16 kg)
20 Kettlebell Swings (24/16 kg)

Score = Total Rounds + Reps
Rx1 = 16/12 kg
Rx3 = 32/24 kg

Recovery:
Spider Lunge
3 x 20” Holds
Pigeon Pose
3 x 20” Holds
Arm Circles
2 x 10 Each Arm

508

CrossFit Strongtown

02 Feb, 01:42

Sunday - 2/2/25

Teams of 2
22 Minute AMRAP:
22 Wall-Ball (20/14 lbs)
22 Push-ups
22 Cal Ski

Score = Total Rounds + Reps
Split up work 50/50

Recovery:
Spider Lunge
30” Holds x 3
Lacrosse Ball Roll Upper Body
2 Minutes Total
Hamstring Stretch with band
30” Holds up/out/in

485

CrossFit Strongtown

01 Feb, 12:39

Saturday - 2/1/25

3 Rounds - 90" Stations | 60" Rest:
Power Cleans (155/105 lbs)
Box Jump Overs (24/20")
Pull-ups
C2 Bike Erg (Calories)

Score = Total Reps
Rx1= 135/95 lbs
Rx3= 185/125 lbs

Recovery:
Walk-outs to Press-up/child pose + Forearm / Wrist Stretch
3 x 20” Holds
Calf Stretch
1 Minute Each Side
PVC Pass Throughs
X 15

495

CrossFit Strongtown

31 Jan, 00:04

Friday - 1/31/25

Tricep Rope Pull-Down:
5 x 10 | Same Weight

GHD Hip Extension:
5 x 10

Hollow Holds:
5 x 30” Holds | 1 Minute Rest
Score = Time Held Unbroken

Kettlebell Pull Through
5 x 10 | Same Weight

Recovery:
Samson Stretch
3 x 20”
Lacrosse Ball Roll Upper Body
2 Minutes Total
Hamstring Stretch at Rig
1 Minute each Leg

526

CrossFit Strongtown

30 Jan, 00:03

Thursday - 1/30/25

Front Squat:
10 x 2 | Same Weight

For Time | 21-15-9:
Med-Ball Cleans (20/14 lbs)
10 Burpee Shuttle Runs (30’)*

Score = Total Time
*21-15-9 is for MBC only, Burpee Shuttle Runs are always 10

Recovery:
Lower Back Stretch Cross Knee over body
30” Holds x 3
Hamstring Stretch at Rig
1 Minute each Leg
Spider Lunge
30” Holds x 3

545

CrossFit Strongtown

29 Jan, 00:01

Wednesday - 1/29/25

Tabata - Not Alternating | For Total Reps
8 Rounds of 20” Work | 10” Rest | 1 Min Rest between Movements:
Ski (Cals)
Bench Press (75/55 lbs)
Sit-ups

Score = Total Reps (3 Scores)
Rx1= 45/35 lbs
Rx3=95/65 lbs

Bicep Cash-out | Double DB Curl Drop Sets:
4 x 10-10-10-10
Athlete picks 4 weights

* Perform 10 reps and immediately move onto the next lighter weight, 1 set = 40 reps total. Rest as needed between sets

Recovery:
PVC Head Through Window
3 x 30” Holds
Arm Circles
2 x 10 Each Arm
Forearm / Wrist Stretch
30” Holds x 3

605

CrossFit Strongtown

28 Jan, 00:04

Tuesday - 1/28/25

20 Minute AMRAP:
1,000m Bike
35 Double Unders
10 Squat Snatch (95/65 lbs)

Score = Total Round + Reps
Rx1= 75/55 lbs
Rx3= 115/75 lbs

Recovery:
Calf Stretch
1 Minute Each Side
Couch Stretch
1 Minute Each Side
Walk-outs to Press-up/child pose
3 x 20” Holds

601

CrossFit Strongtown

27 Jan, 02:28

Monday - 1/27/25

Strict Press:
5 x 3 | Same Weight

4 Rounds - For Time:
250m Row
10 Handstand Push-ups

Score = Total Time
Rx1= 30” Handstand Hold
Rx3= 20’ Handstand Walk

Recovery:
PVC Pass Throughs
X 15
Lacrosse Ball Roll Upper Body
2 Minutes Total
Pigeon Pose
20” Holds x 3

664

CrossFit Strongtown

25 Jan, 20:59

Sunday - 1/26/25

5 Rounds - For Time:
15 Box Jump Overs (24/20”)
10 Hang Squat Cleans (115/75 lbs)
2 Rope Climbs

Score = Total Time
Rx1 = 95/65 lbs
Rx3 = 135/95 lbs

Recovery:
Forearm/Wrist Stretch
30” Holds x 3
Leg Swings at Rig
20x Front to Back
20x Side to Side
PVC Pass Throughs
x 15

654

CrossFit Strongtown

24 Jan, 23:32

Saturday - 1/25/25

20 Minute AMRAP:
40 Lunges
30 DB Snatch (50/35 lbs)
20 Push-ups
10 Chest to Bar Pull-ups

Score = Total Rounds + Reps
Rx1 = Pull-ups
Rx3 = Bar Muscle-Ups

Recovery:
Pigeon Pose
20” Holds x 3
Spider Lunge
20” Holds x 3
Lat / Chest Stretch at Rig
20” x 3 Each Side

647

CrossFit Strongtown

24 Jan, 00:02

Friday - 1/24/25

5 Rounds - 1 Minute Stations | 30” Rest:
Ski (Cals)
C2 BikeErg (Cals)
Double KB Deadlifts (24/16 kg)

Score = Total Reps
Rx1 = 16/12 kg
Rx3 = 32/24 kg

Recovery:
Lower Back Stretch Cross Knee over body
30” Holds x 3
Hamstring Stretch at Rig
1 Minute each Leg
PVC Pass Throughs
x15

678

CrossFit Strongtown

23 Jan, 00:05

Thursday - 1/23/25

15 Rounds - For Time:
10 Wall Ball (20/14 bs)
2 Clean & Jerks (155/105 lbs)

Score = Total Time
Rx1 = 135/95 lbs
Rx3 = 185/125 lbs

Recovery:
Walk-outs to Press-up/child pose
3 x 20” Holds
Spider Lunge
3 x 20” Holds
Arm Circles
10 x 2 Each Side

703

CrossFit Strongtown

22 Jan, 00:01

Wednesday - 1/22/25

20 Minute AMRAP:
5 Burpee Toes to Bar
10 DB Step-ups (50/35 lbs) (24/20”)
15/12 Cal Row

Score = Total Rounds + Reps
Rx1 = 20/16” Box
Rx3 = Burpee 2 Toes to Bar

Recovery:
Couch Stretch
1 Minute each leg
Pigeon Pose
3 x 20” Holds
Samson Stretch
3 x 20”

737

CrossFit Strongtown

21 Jan, 00:02

Tuesday - 1/21/25

Weighted Ring Dips:
3-3-3-3-3 | Increasing

3 Minute AMRAP x 4 | 1 Minute Rest:
3 Ring Dips
6 Kettlebell Swings (32/24 kg)
9 Sit-ups

Score = Total Rounds + Reps (4 Scores)
Rx1 = 24/16 kg
Rx3 = V-Ups

Recovery:
PVC Pass Throughs
X 15
Lacrosse Ball Roll Upper Body
2 Minutes Total
Lat / Chest Stretch at Rig
1 Minute each side

629

CrossFit Strongtown

19 Jan, 21:01

Monday - 1/20/25

Back Squat:
3-3-3-2-2-2 | Increasing

9 Minute Ladder:
+3 Back Squats (95/65 lbs)
18 Double Unders

Score = Total Reps

Recovery:
Spider Lunge
30” Holds x 3
Calf Stretch
1 Minute Each Side
Couch Stretch
1 Minute Each Side

652

CrossFit Strongtown

18 Jan, 21:01

Sunday - 1/19/25

Teams of 2
5 Rounds - For Time:
120’ Overhead Walking Lunge (45/25 lbs plate) (30’ x 4)
30 Ring Push-ups
2000m Bike

Split work up 50/50
Score = Total Time

Recovery:
Foam Roll Legs
2 Minutes Total
Lat / Chest Stretch at Rig
1 Minute each side
Lacrosse Ball Roll Upper Body
2 Minutes Total

680

CrossFit Strongtown

17 Jan, 23:33

Saturday - 1/18/25

“Filthy 50”
For Time:
50 Box Jumps (24/20")
50 Jumping Pull-ups
50 Kettlebell Swings (16/12 kg)
50 Walking Lunges
50 Knee To Elbows
50 Push-Press (Empty Bar)
50 Back Extensions
50 Wall-Ball (20/14 lbs)
50 Burpees
50 Double Unders

Score = Total Time

Recovery:
Calf Stretch
1 Minute each leg
Lower Back Stretch Cross Knee over body
30” Holds x 3
Lacrosse Ball Roll Upper Body
2 Minutes
PVC Pass Throughs
x15

656

CrossFit Strongtown

17 Jan, 00:04

Friday - 1/17/25

EMOM - 10 Minutes:
3 Hang Power Cleans | Same Weight

Time Trials:
1000m Row x 2 | 4 Minutes Rest

Recovery:
Pigeon Pose
3 x 30” Holds
Forearm / Wrist Stretch
30” Holds x 3
Lat Stretch against wall (elbow up)
30” x 2

641

CrossFit Strongtown

16 Jan, 00:05

Thursday - 1/16/25

Overhead Squat:
5 x 2 | Same Weight

For Time | 15-12-9:
Overhead Squat (95/65 lbs)
Chest to Bar Pull-ups

Score = Total Time
Rx1= Pull-ups
Rx3= 115/75 lbs

Recovery:
Spider Lunge
30” Holds x 3
PVC Head Through Window
3 x 30” Holds
Arm Circles
2 x 10 Each Arm

694

CrossFit Strongtown

15 Jan, 00:01

Wednesday - 1/15/25

4 Minute Stations | 4 Minute Rest:
D-Ball Over Shoulder
Sled Push (185/125 lbs)
Concept 2 Bike (Cals)
Sit-ups

Score = Total Reps (4 scores)

Recovery:
Walk-outs to Press-up & Child’s Pose
3 x 30” Holds
Samson Stretch
3 x 30”
Hamstring Stretch with band
30” Holds up/out/in

712

CrossFit Strongtown

14 Jan, 00:03

Tuesday - 1/14/25

EMOM-20 | Alternating:
10 Shoulder to Overhead (95/65 lbs)
30” Weight Wall Sit (25/15 lbs plate)
10/7 Cal Ski
15 Wall-Ball (20/14 lbs)

Score = Rounds Completed

Recovery:
Couch Stretch
1 Minute each leg
Lacrosse Ball Roll Upper Body
2 Minutes Total
Lat / Chest Stretch at Rig
1 Minute each side

732

CrossFit Strongtown

13 Jan, 01:57

Monday - 1/13/25

Bench Press:
10-8-6-4-2 | Increasing

3 Rounds - For Time:
60’ DB Suitcase Lunge (50/35 lbs)
15 Burpees

Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs

Recovery:
Foam Roll Legs
2 Minutes Total
PVC Pass Throughs
X15
Forearm / Wrist Stretch
30” Holds x 3

718

CrossFit Strongtown

12 Jan, 02:40

Sunday - 1/12/25

Teams of 2
10 Minute AMRAP x 2 | 5 Minutes Rest:
A) 350m Row
B) AMRAP:
1 Rope Climb
20 DB Snatch (50/35 lbs)
20 Sit-ups

Score = Total Rounds of AMRAP Completed (2 Scores)
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs

Recovery:
Hamstring Stretch at Rig
1 Minute Each Side
Child’s Pose with Threading Arm Across
3 x 20” Holds Each Side
Press-up
1 Minute Hold

682

CrossFit Strongtown

11 Jan, 01:25

Saturday - 1/11/25

10 Rounds - For Time:
3 Hang Squat Cleans (155/105 lbs)
6 Toes to Bar
9 Box Jumps (24/20”)

Score = Total Time
Rx1 = 135/95 lbs
Rx3 = 185/125 lbs

Recovery:
Walk-outs to Press-up/child pose
3 x 20” Holds
Spider Lunge
3 x 20” Holds
Calf Stretch
1 Minute Each leg

642

CrossFit Strongtown

10 Jan, 00:03

Friday - 1/10/25

6 Rounds - For the Distance:
2 Wall Walks
180’ DB Waiter’s Walk (50/35 lbs) (90’ each alt. every 30’)
1 Min Max SkiErg (distance - meters)

Score = Distance (6 scores)

Recovery:
Lower Back Stretch Cross Knee over body
30” Holds x 3
Lacrosse Ball Roll Upper Body
2 Minutes
PVC Pass Throughs
x15

668

CrossFit Strongtown

09 Jan, 00:05

Thursday - 1/9/25

E4MOM x 7:
4 Deadlifts (225/155 lb)
8 Lateral Bar Burpees
200m Row

Score = Time (7 Scores)
Rx1 = 185/125 lbs
Rx3 = 275/185 lbs

Recovery:
Walk-outs to Press-up/child pose
3 x 20” Holds
Hamstring Stretch at Rig
1 Minute each Leg
Pigeon Pose
3 x 20" Holds

692

CrossFit Strongtown

08 Jan, 10:47

Wednesday - 1/8/25

Back Squat Complex - Establish a Max:
2 Pausing Back Squats (3” Pause) + 2 Back Squats

Tabata - Not Alt. - For Total Reps | 8 Rounds of 20” Work / 10” Rest at Each Movement:
Alt. Lunges (in place - no walking)
Alt. V-Ups
BB Curls (empty bar)

1 Min Rest between Movements,

Score = Total Reps each Movement

Recovery:
Spider Lunge
30” Holds x 3
Foam Roll Legs
2 Minutes Total
Couch Stretch
1 Minute Each Side

693

CrossFit Strongtown

07 Jan, 04:37

Tuesday - 1/7/25

20 Minute AMRAP:
21/15 Cal Bike
45 Double Unders
30 Kettlebell Swings (24/16 kg)

Score = Total Rounds + Reps
Rx1 = 16/12 kg
Rx3 = 32/24 kg

Recovery:
Calf Stretch
1 Minute each leg
Pigeon Pose
3 x 20” Holds
Samson Stretch
3 x 20”

677

CrossFit Strongtown

06 Jan, 00:39

Monday - 1/6/25

Press Complex | Establish a Max:
1 Strict Press + 4 Push Press

For Time | 21-15-9:
Pull-ups
Push-ups
Air Squats

Score = Total Time
Rx$ = Weight Vest

Recovery:
PVC Pass Throughs
X 15
Lacrosse Ball Roll Upper Body
2 Minutes Total
Lat / Chest Stretch at Rig
1 Minute each side

662

CrossFit Strongtown

05 Jan, 11:59

Sunday - 1/5/24

Teams of 2
20 Minute AMRAP:
30 Hang Power Clean (95/65 lbs)
60 Sit-ups
90 Reverse Lunges

Split up work 50/50

Score = Total Rounds + Reps
Rx1= 75/55 lbs
Rx3= 115/75 lbs

Recovery:
Lower Back Stretch Cross Knee over body
3 x 30” Holds
Foam Roll Legs
3 Minutes
Forearm / Wrist Stretch
30” Holds x 3

648

CrossFit Strongtown

04 Jan, 01:19

Saturday - 1/4/24

4 Rounds - 1 Minute Stations | 30” Rest:
Ski (Cals)
Box Jump Overs (24/20”)
Kettlebell Swings (Eye Level) (24/16 kg)
Wall-Ball (20/14 lbs)

Score = Total Reps
Rx1= 16/12 kg
Rx3= 32/24 kg

Recovery:
Spider Lunge
2 x 30” Holds
3 Walk-outs to Press-up & Child’s Pose
30” Holds
Forearm / Wrist Stretch
30” Holds x 3

677

CrossFit Strongtown

03 Jan, 01:05

Friday - 1/3/25

Front Squat:
1-1-1-1-1-1-1 | Increasing

Core / Cash-out:
Max Low Plank Hold
3 Sets / Attempts - rest as needed between

Score = Time (3 scores)

Recovery:
Couch Stretch
1 Minute each Leg
PVC Pass Throughs
X 15
Samson Stretch
3 x 30” Holds

682

CrossFit Strongtown

01 Jan, 21:03

Thursday 1/2/25

Deadlift (Touch & Go):
5-5-5-5-5 | Increasing

10 Minute AMRAP:
250m Row
10 Burpee Shuttle Run (30')

Score = Total Rounds + Reps

Recovery:
Hamstring Stretch at Rig
1 Minute each Leg
Lower Back Stretch Cross Knee over body
3 x 30” Holds
Foam Roll Legs
3 Minutes

699

CrossFit Strongtown

24 Dec, 00:02

Tuesday - 12/24/24

12 Days | 2024
For Time - Like the Song:

Day 1 - Thruster (115/75 lbs)
Day 2 - Burpees over Bar
Day 3 - Front Squats (115/75 lbs)
Day 4 - Toes to Bar
Day 5 - Kettlebell Swings (24/16 kg)
Day 6 - Box Jumps / Step-ups (24/20”)
Day 7 - Push-ups
Day 8 - Wall-Ball (20/14 lbs)
Day 9 - Deadlifts (115/75 lbs)
Day 10 - Reverse Lunges
Day 11 - Goblet Squats (24/16 kg)
Day 12 - Power Cleans (115/75 lbs) or Oz. Beer

Score = Total Time
Rx1 = 95/65 lbs
Rx3 = 135/95 lbs

Recovery:
Hamstring Stretch at Rig
1 Minute Each Leg
Walk-outs into Press-up & Child’s Pose
3 x 20” Holds
Pigeon Pose

242

CrossFit Strongtown

23 Dec, 01:50

Monday - 12/23/24

5 Rounds - For Time:
20 Sit-ups
200m Row
200m Ski
10 Shuttle Runs (20' Lengths)

Recovery:
Cool Down Row
2 Minutes
Press-up & Child’s Pose
3 x 30” Holds
Lacrosse Ball Chest / Shoulders Upper Back
2 Minutes

291

CrossFit Strongtown

21 Dec, 21:02

Sunday - 12/22/24

5 Rounds - For Time:
1,000m Bike
15 Overhead Squats (95/65 lbs)

Score = Total Time
Rx1= 75/55 lbs
Rx3= 115/75 lbs

Recovery:
Spider Lunge
30” Holds x 3
Couch Stretch
1 Minute each Leg
PVC Pass Throughs
X 15

357

CrossFit Strongtown

20 Dec, 23:30

Saturday - 12/21/24

25 Minute AMRAP:
10 Toes to Bar
35 Double Unders
10 Kettlebell Swings (24/16 kg)
250m Row

Score = Total Rounds + Reps
Rx1= 16/12 kg
Rx3= 32/24 kg

Recovery:
Walk-outs into Press-up & Child’s Pose
3 x 20” Holds
Pigeon Pose
3 x 20” Holds
Calf Stretch
1 Minute each leg

403

CrossFit Strongtown

20 Dec, 00:02

Friday - 12/20/24

5 Rounds - For Quality:
10 Feet Elevated Ring Rows
15/12 Cal Ski
120’ Sled Push (225/155)
180’ Farmer Carry (32/24 kg)

Recovery:
Forearm/Wrist Stretch
30” Holds x 3
Foam Roll Legs
3 Minutes
PVC Head Through Window
3 x 20” Holds

419

CrossFit Strongtown

19 Dec, 00:02

Thursday - 12/19/24

Power Snatch:
5 x 2 | Same Weight

For Time | 21-15-9:
Bar Facing Burpees
Power Snatch (75/55 lbs)

Score = Total Time
Rx1= 45/35 lbs
Rx3= 95/65 lbs

Recovery:
Hamstring Stretch at Rig
1 Minute each Leg
Lower Back Stretch Cross Knee over body
3 x 30” Holds
PVC Good Mornings
3 x 20” Holds

410

CrossFit Strongtown

18 Dec, 00:01

Wednesday - 12/18/24

4 Minute AMRAP x 4 | 2 Minutes Rest:
4 Ring Dips
8 Front Squats (115/75 lbs)
16 Sit-ups

Score = Total Rounds + Reps (4 Scores)
Rx1= 95/65 lbs
Rx3= 135/95 lbs

Recovery:
Spider Lunge
30” Holds x 3
Walk-outs into Press-up & Child’s Pose
3 x 20” Holds
Arm Circles
2 x 10 Each Arm

435

CrossFit Strongtown

17 Dec, 00:02

Tuesday - 12/17/24

Push Press:
3-3-3-3-3 | Increasing

4 Rounds - 1 Minute Stations | 30” Rest:
Row (Cals)
Dumbbell Bench Press (AHAP)

Score = Total Reps

Recovery:
Lat / Chest Stretch at Rig
3 x 30” Holds Each
Lacrosse Ball Roll Upper Body
2 Minutes Total
Pigeon Pose
20” Holds x 3

475

CrossFit Strongtown

16 Dec, 10:30

Monday - 12/16/24

For Time:
1,500m Bike
20 Handstand Push-ups
30 Pull-ups
40 Box Jump Overs (24/20”)
50 Lunges (Forward)
1,500m Bike

Score = Total Time

Recovery:
Couch Stretch
1 Minute each Leg
PVC Pass Throughs
X 15
Samson Stretch
3 x 30” Holds

469

CrossFit Strongtown

15 Dec, 00:22

Sunday - 12/15/24

Teams of 2
22 Minute AMRAP | Alt. Rounds:
+1 Team Burpees
10 Kettlebell Swings (24/16 kg)
120’ Kettlebell Carry (24/16 kg)

*Team Burpees are done together and increase by 1 each round, Round 1 = 1, Round 2 = 2, Round 3 = 3, Etc…

Score = Total Rounds Completed
Rx1 = 16/12 kg
Rx3 = 32/24 kg

Recovery:
Spider Lunge
3 x 20” Holds
Calf Stretch at Rig
3 x 20” Holds
Hamstring Stretch at Rig
1 Minute each Leg

496

CrossFit Strongtown

14 Dec, 01:06

Saturday - 12/14/24

However Possible:
30 Power Cleans (155/105 lbs)
90 Wall Ball (20/14 lbs)
120 Sit-ups

Score = Total Time
Rx1 = 135/95 lbs
Rx3 = 185/125 lbs

Recovery:
Walk-outs into Press-up & Child’s Pose
3 x 20” Holds
Pigeon Pose
3 x 20” Holds
Samson Stretch
3 x 20” Holds

506

CrossFit Strongtown

13 Dec, 00:01

Friday - 12/13/24

Pausing Back Squats:
2-2-2-2-2 | Increasing
3” Pause at Bottom

Time Trials:
200m Row x 10
30” Rest

Score = Total Times (10 Scores)

Recovery:
Spider Lunge
30” Holds x 3
Couch Stretch
1 Minute each Leg
Foam Roll Legs
2 Minutes

556

CrossFit Strongtown

12 Dec, 00:01

Thursday - 12/12/24

20 Minute AMRAP:
5 Burpee Pull-ups
10 Alt. DB Snatch (50/35 lbs)
20’ Shuttle Run x 10

Score = Total Rounds + Reps
Rx1 = 40/35 lbs
Rx3 = Burpee Bar Muscle-ups

Recovery:
Arm Circles
2 x 10 Each Arm
Shoulder Stretch at Rig
3 x 20” Each Arm
Walking High Knee
10 Steps Each Leg

616

CrossFit Strongtown

10 Dec, 23:59

Wednesday - 12/11/24

Split Jerk:
2-2-2-2-2 | Increasing

E3MOM x 4 | 30” Rest:
750m Bike
Max Reps…
Odd - Box Jumps / Step-ups (24/20”)
Even - Shoulder to Overhead (115/75 lbs)

Score = Total Reps of BJ’s + S2O

Recovery:
PVC Pass Throughs
X 15
PVC Good Mornings
3 x 20” Holds
Samson Stretch
3 x 20” Holds

620

CrossFit Strongtown

10 Dec, 00:02

Tuesday - 12/10/24

6 Rounds - For Time:
27 Double Unders or Crossovers
21 Air Squats
15 Push-ups

Score = Total Time
$ = Double Crossovers

Recovery:
Calf Stretch
1 Minute each leg
Hamstring Stretch at Rig
1 Minute Each Leg
Pigeon Pose
20” Holds x 3

616

CrossFit Strongtown

08 Dec, 22:01

Monday - 12/9/24

Deadlifts:
2-2-2-2-2 | Increasing

4 Rounds - 1 Minute Stations:
Double KB Deadlifts (24/16 kg)
Toes to Bar
Rest

Score = Total Reps Each Round (4 Scores)
Rx1= 16/12 kg
Rx3= 32/24 kg

Recovery:
Press-up & Child’s Pose
3 x 20’ Holds
Hamstring Stretch with band
30” Holds up/out/in
Forearm/Wrist Stretch
30” Holds x 3

668

CrossFit Strongtown

08 Dec, 01:35

Sunday - 12/8/24

Teams of 2 | 25 Minute AMRAP:
500m Ski
120’ Double DB Suitcase Lunge (35/20 lbs)
50 Sit-ups

One partner working at a time, split reps 50/50

Score = Total Rounds + Reps

Recovery:
Pigeon Pose
3 x 30” Holds
Lower Back Stretch Cross Knee over body
3 x 30” Holds
Arm Circles
2 x 10 Each Arm

634

CrossFit Strongtown

07 Dec, 00:19

Saturday - 12/7/24

For Time
21-18-15-12-9:
Clean & Jerk (95/65 lbs)
2 Rope Climbs after each round.

End on 9 Clean and Jerk.

Score = Total Time
Rx1= 75/55 lbs
Rx3= 115/75 lbs

Recovery:
3 Walk-outs into Press-up/child pose
30” Holds
PVC PassThroughs
X 15
Forearm / Wrist Stretch
30” Holds x 3

682

CrossFit Strongtown

06 Dec, 09:55

Friday - 12/6/24

Back Squat:
10-10-10-10 | Increasing

7 Minute AMAP:
Burpee Shuttle Run (30’ = 1 rep)

Score = Total Reps

Recovery:
Spider Lunge
30” Holds x 2
Leg Swings at Rig
20x Front to Back
20x Side to Side
Hamstring stretch with band
30” Holds up/out/in

656

CrossFit Strongtown

05 Dec, 00:02

Thursday - 12/5/24

5 Rounds - For Time:
1,000m Bike
40 Double Unders
15 Pull-ups

Score = Total Time

Recovery:
Foam Roll Legs
3 Minutes Total
Calf Stretch at Rig
3 x 20” Holds
Forearm / Wrist Stretch
30” Holds x 3

731

CrossFit Strongtown

02 Dec, 09:55

Monday - 12/2/24

6 Rounds - Each for Time:
15 Box Jump Overs (24/20”)
10 Power Snatch (95/65 lbs)

3:00 Minute Rounds

Score = Time (6 scores)
Rx1= 75/55 lbs
Rx3= 115/75 lbs

Recovery:
Calf Stretch at Rig
3 x 20” Holds
Lower Back Stretch Cross Knee over body
3 x 30” Holds
Lacrosse Ball Roll Upper Body
2 Minutes Total

169

CrossFit Strongtown

30 Nov, 21:02

Sunday - 12/1/24

Teams of 2 - However Possible | For Time:
100 Wall-Ball (20/14 lbs)
100 Toes to Bar
100 Cal Bike

1 person working at a time, split reps however possible.

Score = Total Time

Recovery:
Spider Lunge
3 x 20” Holds
Couch Stretch
1 Minute each Leg
PVC PassThroughs
X 15

290

CrossFit Strongtown

29 Nov, 23:31

Saturday - 11/30/24

20 Minute AMRAP:
50 Double Unders
40 Kettlebell Swings (24/16 kg) (eye level)
30 Sit-ups
20 Burpees

Score = Total Rounds + Reps
Rx1= 16/12 kg
Rx3= 32/24 kg

Recovery:
Calf Stretch at Rig
3 x 20” Holds
Arm Circles
2 x 10 Each Arm
Lower Back Stretch Cross Knee over body
3 x 30” Holds

334

CrossFit Strongtown

29 Nov, 00:01

Friday - 11/29/24

Open Gym
8:00am - 10:00am

371

CrossFit Strongtown

28 Nov, 11:26

Thursday - 11/28/24

“The Chief”
3 Minute AMRAP x 5 | 1 Minute Rest
3 Power Cleans (135/95 lbs)
6 Push-ups
9 Air Squats

Score = Total Rounds + Reps (each AMRAP, 5 Scores)

Recovery:
Hamstring stretch with band
30” Holds up/out/in
Press-up/child pose
30” Holds x 3
Spider Lunge
30” Holds x 2

405

CrossFit Strongtown

27 Nov, 10:24

Wednesday - 11/27/24

Strict Pull-up:
15 x 3 | 1 Minute Rest

Score = Reps Unbroken

Time Trials:
750m Ski
500m Ski
250m Ski

Rest as needed.

Score = Total Time (3 scores)

Recovery:
Lacrosse Ball Roll Upper Body
2 Minutes Total
PVC Head Through Window
3 x 30” Holds
Lat / Chest Stretch at Rig
3 x 30” Holds Each

436

CrossFit Strongtown

26 Nov, 00:01

Tuesday - 11/26/24

Dumbbell Deficit Reverse Suitcase Lunge:
8-8-8-8-8 | Increasing
45# Plate Deficit

3 Rounds - For Time:
1,000m Bike
300’ Waiter Walk (50/35 lbs)

Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs

Recovery:
Samson Stretch
3 x 30” Each Side
Lower Back Stretch Cross Knee over body
3 x 30” Holds
Pigeon Pose
3 x 30” Holds

470

CrossFit Strongtown

25 Nov, 03:30

Monday - 11/25/24

“Fight Gone Bad”
3 Rounds - 1 Minute Stations Max Reps:
Wall-Ball (20/14 lbs)
Sumo Deadlift High-Pull (75/55 lbs)
Box Jump (20")
Push-Press (75/55 lbs)
Row (Cals)
Rest

Score = Total Reps

Recovery:
Foam Roll Legs
3 Minutes Total
PVC PassThroughs
X 15
3 Walk-outs into Press-up/child pose
30” Holds

525

CrossFit Strongtown

23 Nov, 21:01

Sunday - 11/24/24

Overhead Squat:
3-3-3-3-3 | Increasing

10 Minute AMRAP:
15 Kettlebell Swings (24/16 kg)
10 Overhead Squats (75/55 lbs)
10 Alt. Single Leg V-Ups

Score = Total Rounds + Reps

Recovery:
Spider Lunge
3 x 20” Holds
Pigeon Pose
3 x 20” Holds
Seated Butterfly Pose
3 x 20” Holds

528

CrossFit Strongtown

22 Nov, 21:29

Saturday - 11/23/24

20 Rounds for Time:
5 Push-ups
3 Toes to Bar
1 Power Clean (185/125 lbs)

Score = Total Time
Rx1= 155/105 lbs
Rx3= 205/145 lbs

Recovery:
Walk-outs to Press-up + Child’s Pose
3 x 20” Holds
Thread Arm Across
3 x 20” Holds
Pigeon Pose
3 x 20” Holds

554

CrossFit Strongtown

22 Nov, 00:01

Friday - 11/22/24

Shoulder Complex:
5 Sets Increasing
2 Push Press
3 Push Jerk

3 Minute AMRAP x 3 | 1 Minute Rest:
10/7 Cal Ski
20 DB Hang Clean & Jerk (50/35 lbs) (10 per arm / alt however)

Start AMRAP 2, & 3 where you left off

Score = Total Rounds + Reps
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs

Recovery:
PVC Pass Throughs
X 15
PVC Head Through Window
3 x 20” Holds
Arm Circles
2 x 10

584

CrossFit Strongtown

21 Nov, 00:02

Thursday - 11/21/24

3 Rounds - For Time:
180’ Farmer’s Carry (24/16 kg)
25 Box Jump Overs (24/20”)
25 Wall Ball (20/14 lbs)

Score = Total Time

Recovery:
Leg Swings at Rig
20x Front to Back
20x Side to Side
Calf Stretch at Rig
3 x 20” Holds
Hamstring Stretch at Rig
1 Minute each Leg

565

CrossFit Strongtown

20 Nov, 00:01

Wednesday - 11/20/24

6 Rounds - 1 Minute Stations | 30” Rest:
Bike (Calories)
Sit-ups
Handstand Push-ups

Score = Total Reps

Recovery:
Pigeon Pose
3 x 30” Holds
PVC Good Mornings
3 x 20 Holds
PVC Head Through Window
4 x 20” Holds

634

CrossFit Strongtown

19 Nov, 00:02

Tuesday - 11/19/24

20 Minute AMRAP:
15/12 Calorie Row
10 Pull-ups
10 Burpees to Target

Score = Total Rounds + Reps

Recovery:
Arm Circles
2 x 10 Each Arm
Lat / Chest Stretch at Rig
1 Minute Each Arm
Seated Butterfly Pose
3 x 20” Holds

670

CrossFit Strongtown

17 Nov, 22:02

Monday - 11/18/24

Squat Complex:
5 Sets Increasing
5 Back Squats
3 Front Squats

Same weight for BS + FS, increase weight between sets

2 Rounds - For Time:
100 Double Unders
120’ Kettlebell Lunge (24/16 kg)

Score = Total Time
Rx1 = 50 Double Unders
Rx3 = Unbroken Double Unders

Recovery:
Spider Lunge
3 x 20” Holds
Couch Stretch
1 Minute each Leg
Calf Stretch
1 Minute each Leg

715

CrossFit Strongtown

17 Nov, 03:13

Sunday - 11/17/24

Teams of 2 - 1 Person working at a Time
6 Minute Stations | 3 Minutes Rest:
• Row (Cals)
• 60' Med-Ball Carry / Shuttle Run (20/14 lbs) (30' Lengths, 60' = 1 Rep)
• Toes to Bar

Row and Toes to Bar - split / alternate however possible
Shuttle Run - alt. every 60'

Score = Total Reps

Recovery:
Pigeon Pose
30” Holds x 3
Forearm / Wrist Stretch
30” Holds x 3
Lat / Chest Stretch at Rig
3 x 30” Holds Each

656

CrossFit Strongtown

16 Nov, 01:36

Saturday - 11/16/24

“Omar”
For Time:
10 Thrusters (95/65 lbs)
15 Bar Facing Burpees
20 Thrusters (95/65 lbs)
25 Bar Facing Burpees
30 Thrusters (95/65 lbs)
35 Bar Facing Burpees

Score = Total Time

In honor of U.S. Army First Lieutenant Omar Vazquez, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas. He was 25 when insurgents attacked his unit in Numaniyah, Iraq, with an improvised explosive device on April 22, 2011. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Recovery:
Spider Lunge
30” Holds x 3
Couch Stretch
1 Minute Each Leg
Lacrosse Ball Roll Upper Body
2 Minutes Total

660

CrossFit Strongtown

15 Nov, 00:00

Friday - 11/15/24

4 Rounds - For Quality:
1,000m Bike
120’ Sled Push (225/155 lbs)
120’ D Ball Bear Hug Carry
2 Rope Climbs

Score = For Quality

Recovery:
Foam Roll Legs
3 Minutes Total
Arm Circles
2 x 10 Each Arm
Walk-out to Press-up & Child’s Post
3 x 30” Holds

668

CrossFit Strongtown

14 Nov, 00:01

Thursday - 11/14/24

For Time:
500m Ski
25 Hang Power Cleans (135/95 lbs)
50 Box Jumps (24/20")
25 Hang Power Cleans (155/105 lbs)
500m Ski

Score = Total Time
Rx1= 115/75 → 135/95 lbs
Rx3= 155/105 → 185/125 lbs

Recovery:
Lat / Chest Stretch at Rig
3 x 30” Holds Each
PVC Good Mornings
20” Holds x 4, alt. narrow & wide stance
Hamstring Stretch at Rig
1 Minute Each Leg

769

CrossFit Strongtown

13 Nov, 00:02

Wednesday - 11/13/24

Front Squat:
7 x 3 | Same Weight

3 Rounds - 1 Minute Stations:
Sit-ups
Wall-Ball(20/14 lbs)
Rest

Score = Total Reps

Recovery:
Spider Lunge
30” Holds x 3
Samson Stretch
3 x 30” Each Side
Lower Back Stretch Cross Knee over body
3 x 30” Holds

732

CrossFit Strongtown

12 Nov, 00:01

Tuesday - 11/12/24

Single Arm DB Strict Press:
5 x 10 | Each arm | Same Weight

4 Rounds - For Time:
50 Double Unders
60’ Walking Lunge (20’ x 3)
10 Handstand Push-ups

Score = Total Time
Rx1= 5 Handstand Push-ups
Rx3= Strict Handstand Push-ups

Recovery:
Pigeon Pose
30” Holds x 3
Calf Stretch at Rig
30” Holds x 3
PVC Pass Throughs
X 15

754

CrossFit Strongtown

11 Nov, 00:49

Monday - 11/11/24

“Barraza”
18 Minute AMRAP:
200m Run
9 Deadlifts (275/185 lbs)
6 Burpee Bar Muscle-up

Score = Total Rounds + Reps

In honor of U.S. Army Staff Sergeant Ricardo Barraza, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington. He was 24 years old when died on March 18, 2006, in Ar Ramadi Iraq, where he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Recovery:
Hamstring Stretch with the band
30” Holds up/out/in
Forearm / Wrist Stretch
30” Holds x 3
3 Walk-outs into Press-up/child pose
30” Holds

603

CrossFit Strongtown

09 Nov, 21:01

Sunday - 11/10/24

Teams of 2 | Synchronized - 20 Minute AMRAP:
20 Air Squats
15 Kettlebell Swings (24/16 kg)
10 Push-ups

Score = Total Rounds + Reps
Rx1 = 16/12 kg
Rx3 = 32/24 kg

Recovery:
PVC Pass Throughs
X 15
Forearm / Wrist Stretch
30” Holds x 3
Lacrosse Ball Roll Upper Body
2 Minutes Total

598

CrossFit Strongtown

08 Nov, 23:30

Saturday - 11/9/24

“Chad”
For Time:
1,000 Step-ups (20" Box)
With a 45/30# Ruck Sack

Complete as a team, with a partner or individual

Score = Total Time

A message from Chad's wife...

"My husband, Navy SEAL Chad Wilkinson, served honorably for 21 years. When Chad took his life he had everything to live for: myself and our children, extended family, his fellow brothers and our community.
This is a silent disease where symptoms, triggers and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.

Our goal is to honor Chad and all Veterans currently struggling this and every Veterans Day moving forward. I hope you’ll join me and our community in doing the Hero WOD named after my husband Chad, supporting Veteran Mental Health Initiatives."

Recovery:
Couch Stretch
1 Minute Each Leg
Hamstring Stretch at Rig
1 Minute Each Leg
Calf Stretch at Rig
1 Minute Each Leg

679

CrossFit Strongtown

08 Nov, 00:02

Friday - 11/8/24

20 Minute AMRAP:
15 Wall Ball (20/14 lbs)
10/7 Calorie Ski
5 Toes to Bar

Score = Total Time

Recovery:
Passive Hang from Pull-up Bar
3 x 20” Holds
PVC Pass Throughs
X 15
PVC Good Mornings
20” Holds x 4, alt. narrow & wide stance

677

CrossFit Strongtown

07 Nov, 00:02

Thursday - 11/7/24

Time Trial:
2,000m Row

Score = Total Time

3 Rounds - 1 Minute Stations | 30” Rest:
Sit-ups
Double DB Deadlifts (50/35 lbs)
Double DB Hang Power Cleans (50/35 lbs)

Score = Total Reps
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs

Recovery:
Walk-out to Press-up & Child’s Post
3 x 20” Holds
Samson Stretch
3 x 15” Holds each side
Lat / Chest Stretch at Rig
3 x 20” Holds

751

CrossFit Strongtown

06 Nov, 00:02

Wednesday - 11/6/24

Complex - 5 Sets | Increasing Weight:
2 Push Press + 2 Push Jerks + 1 Split Jerk

5 Rounds - For Time:
40 Double Unders
7 Ring Dips

Score = Total Time
Rx1 = Matador Dips
Rx3 = 10 Ring Dips

Recovery:
Arm Circles
2 x 10 Each Arm
Pigeon Pose
30” Holds x 3
Calf Stretch at Rig
30” Holds x 3

746

CrossFit Strongtown

05 Nov, 00:02

Tuesday - 11/5/24

5 x 4:00 Minute AMRAP’s | 1 Minute Rest:
200m Run
8 Burpee Box Jump / Step-up Overs (24/20”)
Max Power Cleans (155/105 lbs)

Score = Total Reps of Power Clean (5 Scores)
Rx1 = 135/95 lbs
Rx3 = 185/125 lbs

Recovery:
Leg Swings at Rig
x20 Front to Back
x20 Side to Side
Press-up & Child’s Pose
3 x 20” Holds
Forearm / Wrist Stretch
30” Holds x 3

778

CrossFit Strongtown

03 Nov, 21:31

Monday - 11/4/24

Back Squat:
3-3-3-3-3 | Increasing

9 Minute AMRAP:
15/12 Calorie Bike
20 Overhead Walking Lunges w/Plate (45/25 lbs)

Score = Total Rounds + Reps

Recovery:
Spider Lunge
30” Holds x 3
Couch Stretch
1 Minute each leg
Banded Hamstring Stretch
30” Up/Out/In

801

CrossFit Strongtown

02 Nov, 20:02

Sunday - 11/3/24

Teams of 2 | 20 Minute AMRAP:
80 Double Unders
4 Rope Climbs
20 Dumbbell Snatch (50/35 lbs)

Split work 50/50

Score = Total Rounds + Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs

Recovery:
Calf Stretch at Rig
3 x 30” Each Side
PVC Head Through Window
3 x 20” Holds
Lacrosse Ball Roll Upper Body
2 Minutes Total

813

CrossFit Strongtown

02 Nov, 01:05

Saturday - 11/2/24

“Nancy”
5 Rounds - For Time:
400m Run
15 Overhead Squats (95/65)

Score = Total Time

Recovery:
3 Walk-outs into Press-up/child pose
30” Holds
Foam Roll Legs
4 Minutes Total
PVC Pass Throughs
x15

604

CrossFit Strongtown

01 Nov, 02:38

Friday - 11/1/24

Bench Press:
1-1-1-1-1 | Increasing

4 Rounds - For Time:
21/15 Cal Row
15 Push-ups
100m Farmer Carry (50/35 lbs)

Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs

Recovery:
Pigeon Pose
3 x 30” Holds
Lat / Chest Stretch at Rig
3 x 30” Holds Each
Forearm / Wrist Stretch
30” Holds x 3

665

CrossFit Strongtown

30 Oct, 23:02

Thursday - 10/31/24

EMOM - 20 Minutes Alternating:
10 Box Jump Overs (24/20 in)
15 V-ups
10/7 Cal Ski
15 Wall-Ball (20/14 lbs)

Score = Rounds Completed

Recovery:
Spider Lunge
3 x 30” Holds Each Side
PVC Good Mornings
2 x 30” Narrow
2 x 30” Wide
Arm Circles
3 x 10 Each Side

689

CrossFit Strongtown

29 Oct, 23:01

Wednesday - 10/30/24

Every 1:30 x 12 Rounds:
2 Clean & Jerks (AHAP)

Rounds 1-6 = Weight 1
Rounds 6-12 = Weight 2

Score = Total Weight Lifted (2 scores)

Recovery:
Hamstring Stretch with the band
30” Holds up/out/in
Forearm / Wrist Stretch
30” Holds x 3
3 Walk-outs into Press-up/child pose
30” Holds

740

CrossFit Strongtown

29 Oct, 12:52

Tuesday - 10/29/24

Back Rack Reverse Lunge:
5 x 10 | Same Weight
10 = 5 Per Leg

3 Minute AMRAP x 3 | 1 Minute Rest:
60' KB Goblet Walking Lunge (24/16 kg)
Max Burpees

Score = Total Reps of Burpees
Rx1= 16/12 kg
Rx3= 32/24 kg

Recovery:
Pigeon Pose
3 x 30” Holds
Lower Back Stretch Cross Knee over body
3 x 30” Holds
Samson Stretch
3 x 30” Each Side

716

CrossFit Strongtown

28 Oct, 01:51

Monday - 10/28/24

For Time:
2000m Bike
25 Pull-ups
2000m Bike
25 Strict Pull-ups
2000m Bike
25 Weighted Pull-ups (20/10 lbs)

Score = Total Time

Recovery:
Foam Roll Legs
2 Minutes Total
PVC Pass Throughs
x15
PVC Head Through Window
3 x 20” Holds

755

CrossFit Strongtown

27 Oct, 11:48

Sunday - 10/27/24

Hang Squat Clean:
2-2-2-2-2 | Increasing

10 Minute AMRAP:
10 Double DB Reverse Lunges (40/25 lbs)
10 Toes to Bar
10 Burpee Deadlifts (40/25 lbs)

Score = Total Rounds + Reps
Rx1 = 30/20 lbs
Rx3 = 50/35 lbs

Recovery:
Pigeon Pose
3 x 20” Holds
Banded Hamstring Stretch
20” Holds - Up/In/Out
Samson Stretch
3 x 20” Each Side

775

CrossFit Strongtown

25 Oct, 22:31

Saturday - 10/26/24

5 Rounds - For Time:
400m Row
20 Wall Ball (20/14 lbs)
20 Kettlebell Swings (24/16 kg)

Score = Total Time
Rx1 = 16/12 kg
Rx3 = 32/24 kg

Recovery:
3 Walk-outs to Press-up & Child’s Pose
30” Holds
Spider Lunge
3 x 20” Holds Each Side
Couch Stretch
1 Minute Each Side

786

CrossFit Strongtown

24 Oct, 23:01

Friday - 10/25/24

Push Press:
6 x 2 | Same Weight

Tabata - Not Alt. | Max Reps
Ski (Cal)
Shoulder to Overhead (95/65 lbs)
Barbell Curls (45/33 lbs)

1 Minute Rest between Movements

Score = Total Reps (3 Scores)
Rx1 = 75/55 lbs
Rx3 = 115/75 lbs

Recovery:
PVC Good Mornings
2 x 20” Narrow
2 x 20” Wide
PVC Pass Throughs
x15
PVC Head Through Window
3 x 20” Holds

840

CrossFit Strongtown

23 Oct, 22:59

Thursday - 10/24/24

300 For Time - However Possible:
100 Sit-ups
100 Box Jump Overs / Step-up Overs (24/20")
100 Hand Release Push-ups

Score = Total Time

Recovery:
Lat / Chest Stretch at Rig
3 x 20” Holds Each
Pigeon Pose
3 x 20” Holds
Press-up & Child’s Pose
3 x 20” Holds

353

CrossFit Strongtown

22 Oct, 23:02

Wednesday - 10/23/24

For Time:
200m Run
5 Pull-ups
5 Deadlifts (225/155 lbs)
400m Run
10 Pull-ups
10 Deadlifts (225/155 lbs)
600m Run
15 Pull-ups
15 Deadlifts (225/155lbs)
800m Run
20 Pull-ups
20 Deadlifts (225/155 lbs)

Score = Total Time
Rx1 = 185/125 lbs
Rx3 = C2B Pull-ups

Recovery:
3 Walk-outs to Press-up & Child’s Pose
30” Holds
PVC Pass Throughts
x15
Hamstring Stretch at Rig
1 Minute Each Side

432

CrossFit Strongtown

21 Oct, 23:02

Tuesday - 10/22/24

20 Minute AMRAP:
30 Double Unders
21/15 Cal Bike
30 Hang DB Snatch (50/35 lbs) (split reps)

Score = Total Rounds + Reps
Rx1 = 40/25 lbs
Rx3 = 20 Crossover Doubles

Recovery:
Cal Stretch at Rig
3 x 20” Each Side
Samson Stretch
3 x 20” Each Side
Arm Circles
3 x 10 Each Side

474

CrossFit Strongtown

20 Oct, 20:01

Monday - 10/21/24

Back Squat:
5-5-5-5-5 | Same Weight

3 Rounds - 1 Minute Stations:
Alt. Pistol Squats
Plate Facing Burpees (45#)
Rest

Score = Total Reps

Recovery:
Leg Swings at Rig
20x Front to Back
20x Side to Side
Spider Lunge
3 x 20” Holds
Couch Stretch
1 Minute Each Side

527

CrossFit Strongtown

20 Oct, 10:54

Sunday - 10/20/24

Teams of 2 | For Time:
60 Partner Med-Ball Sit-ups (20/14 lbs)
60 Synchronized Walking Lunge
60 Synchronized Kettlebell swings (Eye Level) (24/16 kg)
30 Partner Med-Ball Sit-ups (20/14 lbs)
30 Synchronized Walking Lunges
30 Synchronized Kettlebell Swings (Eye Level) (24/16 kg)

Score = Total Time
Rx1= 16/12 kg
Rx3= 32/24 kg

Recovery:
Pigeon Pose
30” Holds x 3
Lower Back Stretch Cross Knee over body
3 x 20” Holds
Samson Stretch
3 x 15” Holds

511

CrossFit Strongtown

19 Oct, 11:19

Saturday - 10/19/24

“Running Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
200m Run

Score = Total Rounds + Reps

Recovery:
Walk-outs into Press-up + Child’s Pose + Spider Lunge
3 x 20” Holds
PVC Pass Throughs
X15
Banded Hamstring Stretch
30” Up / In / Out

539

CrossFit Strongtown

17 Oct, 23:01

Friday - 10/18/24

5 Rounds - Not For Time:
180’ Sled Push/Pull (185/125)
10 Power Cleans (Increase)
20 Alternating Single Leg V-up

Score = Weight of Power Cleans

Recovery:
Couch Stretch
1 Minute each leg
Arm Circles
2 x 10
Leg Swings
20x Front to Back
20x Side to Side

586

CrossFit Strongtown

16 Oct, 23:01

Thursday - 10/17/24

Front Squat:
3-3-3-3-3 | Increasing

3 Rounds - For Time:
20 Wall-Ball (20/14 lbs)
20 Shuttle Runs (20' = 1 rep)

Score = Total Time

Recovery:
Spider Lunge
30” Holds x 3
PVC Head through Window
3 x 20” Holds
Samson Stretch
3 x 15” Holds

624

CrossFit Strongtown

15 Oct, 23:01

Wednesday - 10/16/24

4 Rounds - 1 Minute Stations | 30” Rest:
Double DB Hang Power Clean (40/25 lbs)
Row (Cals)
Low Plank Hold (every 10" = 1 rep)
Box Jumps/Step-ups (24/20 in)

Score = Total Reps
Rx1= 30/20 lbs
Rx3= 50/35 lbs

Recovery:
Pigeon Pose
30” Holds x 3
Lower Back Stretch Cross Knee over body
3 x 20” Holds
Lacrosse Ball Roll Upper Body
2 Minutes Total

651

CrossFit Strongtown

14 Oct, 23:01

Tuesday - 10/15/24

For Time:
500m Ski
50 Hang Power Snatch (75/55 lbs)
500m Ski
75 Lunges
500m Ski
100 Sit-ups
500m Ski

Score = Total Time
Rx1= 45/35 lbs
Rx3= 95/65 lbs

Recovery:
Hamstring Stretch with the band
30” Holds up/out/in
Forearm / Wrist Stretch
30” Holds x 3
3 Walk-outs into Press-up/child pose
30" Holds

658

CrossFit Strongtown

14 Oct, 09:16

Monday - 10/14/24

Strict Press:
7 x 3 | Same Weight

12 Minute AMRAP:
6 Burpees
12/9 Cal Bike
24 Double Unders

Score = Total Rounds + Reps

Recovery:
PVC Pass Throughs
X15
Calf Stretch
1 Minute Each Leg
Foam Roll Legs
2 Minutes Total

681

CrossFit Strongtown

12 Oct, 20:02

Sunday - 10/13/24

Teams of 2
6 Rounds of 3:00 | 1 Minute Rest:
A) Row (distance)
B) AMRAP
14 Overhead Walking Lunges with Plate (45/25 lbs)
14 Sit-ups
14 Kettlebell Swings (24/16 kg)

Score A) Total Distance Rowed as a Team
Score B) Total Rounds + Reps Completed of AMRAP as Team

Teams choose who starts on row vs. AMRAP and then alternate

Recovery:
Spider Lunge
30” Holds x 3
Leg Swings
20x Front to Back
20x Side to Side
Lat / Chest Stretch at Rig
1 Minute Each Arm

773

CrossFit Strongtown

11 Oct, 22:31

Saturday - 10/12/24

10 Rounds - For Time:
200m Run
5 Toes to Bar
5 Deadlifts (225/155 lbs)

Score = Total Time
Rx1 = 185/125 lbs
Rx3 = 275/185 lbs

Recovery:
Walk-outs into Press-up + Child’s Pose
3 x 20” Holds
PVC Pass Throughs
X15
Banded Hamstring Stretch
30” Up / In / Out

752

CrossFit Strongtown

10 Oct, 23:02

Friday - 10/11/24

Bench Press:
3-3-3-3-3 | Increasing

For Time | 10-9-8-7-6-5-4-3-2-1:
Push-ups
1 Rope Climb after Each Round

Score = Total Time

Recovery:
Lacrosse Ball Roll Upper Body
2 Minutes Total
Arm Circles
2 x 10
Samson Stretch
3 x 15” Holds

802

CrossFit Strongtown

09 Oct, 23:00

Thursday - 10/10/24

6 Minute AMRAP x 3 | 3 Minutes Rest:
40 Double Unders
20 Wall Ball (20/14 lbs)
10 Alt. Single Arm Devil’s Press (50/35 lbs)

Score = Total Rounds + Reps (3 Scores)
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs

Recovery:
Calf Stretch
1 Minute Each Leg
Walk-outs into Press-up + Child’s Pose
3 x 20” Holds
PVC Head through Window
3 x 20” Holds

828

CrossFit Strongtown

08 Oct, 23:02

Wednesday - 10/9/24

Power Clean:
5 x 2 | Same Weight

2 Rounds - For Time:
2,000m Bike
20 Power Cleans (135/95 lbs)

Score = Total Time
Rx1 = 115/75 lbs
Rx3 = 155/105 lbs

Recovery:
PVC Good Mornings
2 x 20” Narrow stance
2 x 20” Wide stance
Hamstring Stretch at Rig
1 Minute Each Leg
Lower Back Stretch Cross Knee over body
3 x 20” Holds

789

CrossFit Strongtown

07 Oct, 23:01

Tuesday - 10/8/24

Pull-ups:
Kipping Skill Work
-or-
Strict / Weighted
5 x 3

4 Rounds - 1 Minute Stations:
Ski (Cals)
Pull-ups
Alt. DB Hang Clean & Jerk (50/35 lbs)
Rest

Score = Total Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs

Recovery:
Pigeon Pose
30” Holds x 3
Passive Hang from Pull-up Bar
3 x 20” Holds
Arm Circles
2 x 10 Each Arm

793

CrossFit Strongtown

06 Oct, 20:31

Monday - 10/7/24

Back Squat:
5 x 3 | Same Weight

7 Minute AMRAP:
7 Burpee Box Jump Overs (24/20”)
7 Thrusters (95/65 lbs)

Score = Total Rounds + Reps
Rx1 = 75/55 lbs
Rx3 = 115/75 lbs

Recovery:
Spider Lunge
30” Holds x 3
Couch Stretch
1 Minute each leg
PVC Pass Throughs
x15

803

CrossFit Strongtown

05 Oct, 20:01

Sunday - 10/6/24

4 Rounds - 1 Minute Stations | 30” Rest:
Kettlebell Swings (24/16 kg)
Sit-ups
Bike (Cals)
Reverse Lunge

Score = Total Reps
Rx1= 16/12 kg
Rx3= 32/24 kg

Recovery:
Foam Roll Legs
2 Minutes Total
Walk-outs into Press-up/child pose
3 x 30” holds
PVC Pass Throughs
X 15

797

CrossFit Strongtown

04 Oct, 22:31

Saturday - 10/5/24

5 Rounds - For Time:
400m Run
20 Push-ups
50 Double Unders

Score = Total Time
Rx$ = Unbroken Double Unders

Recovery:
Calf Stretch
1 Minute Each Leg
PVC Pass Throughs
X 15
Leg Swings at Rig
20x Front to Back
20x Side to Side

794

CrossFit Strongtown

03 Oct, 23:01

Friday - 10/4/24

Bear Complex:
1-1-1-1-1 | Increasing

3 Minute Stations | 2 Minutes Rest:
• Bear Complex (115/75 lbs)
• Row (Cals)
• Bear Complex (115/75 lbs)

Score = Total Reps (3 Scores)
Rx1= 95/65 lbs
Rx3= 135/95 lbs

Recovery:
Spider Lunge
30” Holds x 2
Lacrosse Ball Roll
Upper body 2 Minutes
Walk-outs to Press-up/child pose
3 x 30” Holds

814

CrossFit Strongtown

02 Oct, 23:02

Thursday - 10/3/24

6 Rounds - Not For Time:
20” L-Sit Hold
250m Ski
60’ Sled Push (225/155 lbs)
120’ D Ball Carry

Score = Weight of D Ball (6 Scores)

Recovery:
Lower Back Stretch Cross Knee over body
30” Holds x 3
Couch Stretch
1 Minute Each Leg
Neck Stretch with weight
30” Holds x 3

771

CrossFit Strongtown

01 Oct, 23:01

Wednesday - 10/2/24

20 Minute AMRAP:
10 Toes to Bar
10 Shuttle Run Burpees (30')
15 Wall-Ball (20/14 lbs)

Score = Total Rounds + Reps

Recovery:
Hamstring Stretch with the band
30” Holds up/out/in
Samson Stretch
3 x 15” Holds each side
PVC Head through Window
3 x 20” Holds

788

CrossFit Strongtown

30 Sep, 23:01

Tuesday - 10/1/24

Hang Power Clean:
5-5-3-3-1-1-1-1
Increasing

For Time
21-15-9:
Hang Power Cleans (135/95 lbs)
Box Jumps (30/24")

Score = Total Time
Rx1= 24/20" Box Jump
Rx3= 155/105 lbs

Recovery:
Lat/Chest Stretch at the rig
30” Holds x 3
Calf Stretch
1 Minute Each Leg
Forearm / Wrist Stretch
30” Holds x 3

839

CrossFit Strongtown

30 Sep, 01:16

Monday - 9/30/24

5 Rounds - For Time:
60' Single Arm Overhead DB Lunge (50/35 lbs)
(30' each arm)
15/12 Cal Bike
10 Ring Dips

Score = Total Time
Rx1 = 5 Ring Dips
Rx3 = 70/50 lbs

Recovery:
Pigeon Pose Hold
30” Holds x 3
PVC Pass Through
X 15
Foam Roll Legs
2 Minutes Total

811