CrossFit Strongtown
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| تاریخ | رشد مشترکین | اشارات | کانالها | |
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پستهای کانال
Saturday - 9/5/26
“Marathon”
2 Rounds - For Time:
400m Run
26 Hand Release Push-Ups
400m Run
26 Kettlebell Swings (24/16 kg)
400m Run
26 Sit-ups
400m Run
26 Deadlifts (75/55 lbs)
400m Run
26 Air Squats
400m Run
26 Box Jumps (24/20")
Score = Total Time
Recovery:
Walk-outs to Press-up & Child’s Pose
3 x 20” Holds
Calf Stretch
1 Minute Each Leg
Lacrosse Ball Roll Upper Body
2 Minutes Total
Foam Roll
5 Minutes Total
| 2 | Friday - 9/4/26
Overhead Squat:
5x2 | Same Weight
3 Rounds - For Time:
200m Run
20 Lunges
25 Air Squats
30 Sit-ups
Score = Total Time
Recovery:
Hamstring Stretch with Band
30” up/out/in
Lower Back Stretch
30” Hold x 2
Spider Lunge
30” Holds x 2 | 163 |
| 3 | Thursday - 9/3/26
10 Rounds - For Time:
35 Double Unders
10 Cal Row
5 Burpees
Score = Total Time
“Core Cash-Out”
Tabata - 8 Rounds, 20" Work, 10" Rest:
Low Plank Hold
Every 1” = 1 Rep
Score = Total Reps
Recovery:
Calf Stretch
30” Holds x 2
Pigeon Pose
30” Holds x 2
Band Pull Aparts
X 30 | 196 |
| 4 | Wednesday - 9/2/26
Pausing Bench Press:
4-4-4-4-4 | Increasing
3” Pause at Bottom
12 Minute AMRAP:
6 Alternating Dumbbell Squat Snatch (50/35 lbs)
6 Alternating Dumbbell Devil Press (50/35 lbs)
6 Alternating Dumbbell Hang Clean and Jerk (50/35 lbs)
Score = Total Rounds + Reps
Rx$ = Synchronized With Partner
Recovery:
Foam Roll Legs
4 Minutes Total
PVC Pass Throughs
X15
Lacrosse Ball Roll Upper Body
2 Minutes Total | 231 |
| 5 | Tuesday - 9/1/26
“Nate”
20 Minute AMRAP:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Score = Total Rounds + Reps
In honor of Chief Petty Officer Nate Hardy who was killed Sunday 2/4/2008 during combat operations on his 4th deployment to Iraq. Nate is survived by his wife, Mindi, his son Parker, as well as his parents Stephen and Donna.
Recovery:
90 degree Chest/Pec Stretch at Rig
30” Holds x 2
Walk-outs to Press-up & Child’s Pose
3 x 20” Holds
Forearm/Wrist Stretch
2 x 30” Holds each arm | 256 |
| 6 | Monday - 8/31/26
EMOM- 24 Minutes | Alternating Rounds:
10/7 Cal Ski
20 Step Ups (24/20")
30” Hollow Hold
2 Rope Climbs
Score = Rounds Completed
Rx1 = 1 Rope Climb
Rx3 = 3 Rope Climbs
Recovery:
Lat Stretch against wall (elbow up)
30” Holds x 2
Couch Stretch
1 Minute Each Leg
Dead Hang from Rig
2 x 30” Holds | 267 |
| 7 | Sunday - 8/30/26
24 Minute AMRAP | Teams of 2:
20 Single Arm Devil Press (50/35 lbs)
20/14 Cal Air Bike
200m Banded Partner Run
Split work 50/50
Score = Total Rounds + Reps
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Recovery:
Walk-outs to Press-up & Child’s Pose
3 x 20” Holds
Couch Stretch
1 Minute Each Leg
PVC Pass Throughs
X15 | 272 |
| 8 | Saturday - 8/29/26
2 Rounds - For Time:
100’ Overhead Plate Walking Lunge (45/25 lbs)
75 Double Unders
50 Wall-Ball (20/14 lbs) (10/9')
25 Knees To Elbows
Score = Total Time
Recovery:
Foam Roll Legs
6 Minutes Total
Calf Stretch
1 Minute Each Leg
Lat Stretch against wall (elbow up)
30” Holds x 2 | 279 |
| 9 | Friday - 8/28/26
Rear Neck Split Jerk:
1-1-1-1-1 | Increasing
“Tabata” 8 Rounds, 20” Work, 10” Rest Each | 1 Minute Rest:
Hand Release Push-up
Row (Cals)
Deficit Push-up (45/35 lbs plate)
Score = Total Reps (3 Scores)
Recovery:
PVC Head Through the Window
30” Holds x 2
Pigeon Pose
30” Holds x 2
Lacrosse Ball Roll Upper Body
2 Minutes Total | 301 |
| 10 | Thursday - 8/27/26
For Time:
1,000m Ski
50 Hang Power Cleans (155/105 lbs)
50 Box Jumps (24/20")
Score = Total Time
Rx1 = 135/95 lbs
Rx3 = 185/125 lbs
Recovery:
PVC Pass Throughs
X15
Calf Stretch
30” Holds x 2
Dead Hang from Rig
2 x 30” Holds | 301 |
| 11 | Wednesday - 8/26/26
5 Rounds - For Quality:
400m Run
5 Front Squats | Same Weight
Recovery:
Foam Roll Legs
4 Minutes Total
Couch Stretch
1 Minute Each Leg
90 degree Chest/Pec Stretch at Rig
30” Holds x 2 | 299 |
| 12 | Tuesday - 8/25/26
Deadlift:
3-3-3-3-3 | Increasing
10 Minute Ascending AMRAP:
+2 Burpees
+2 30’ Farmer Carry (24/16 kg)
Score = Total Reps
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Recovery:
Forearm/Wrist Stretch
2 x 30” Holds each arm
Hamstring Stretch with Band
30” up/out/in
Lower Back Stretch
30” Hold x 2 | 318 |
| 13 | Monday - 8/24/26
7 Rounds - For Time:
10 Shoulder to Overhead (95/65 lbs)
20 Air Squats
10 Pull-ups
20 Sit-ups
Score = Total Time
Rx1 = 75/55 lbs
Rx3 = Chest to Bar Pull-ups
Recovery:
Walk-outs to Press-up & Child’s Pose
3 x 20” Holds
Spider Lunge
30” Holds x 2
Lacrosse Ball Roll Upper Body
2 Minutes Total | 359 |
| 14 | Sunday - 8/23/26
Front Rack Reverse Lunge:
6-6-6-6-6 | Increasing
3 Each Leg
3 Rounds - For Time:
500m Row
20 Kettlebell Swings (24/16 kg) (Eye Level)
15 Ring Push-ups
Score = Total Time
Recovery:
Pigeon Pose
30” Holds x 2
Dead Hang from Rig
2 x 30” Holds
Forearm/Wrist Stretch
2 x 30” Holds each arm | 368 |
| 15 | Saturday - 8/22/26
25 Minute AMRAP:
15 Box Jump Overs (24/20")
100m Run
10 Toes to Bar
100m Run
20 Alt. DB Snatch (50/35 lbs)
Score = Total Rounds + Reps
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Recovery:
Calf Stretch
30” Holds x 2
Lacrosse Ball Roll Upper Body
2 Minutes Total
PVC Head Through the Window
30” Holds x 2 | 380 |
| 16 | Friday - 8/21/26
6 Rounds - For Quality:
20” L-Sit Hold
250m Ski
60’ Sled Push (225/155 lbs)
120’ D-Ball Carry
Recovery:
Couch Stretch
1 Minute Each Leg
90 degree Chest/Pec Stretch at Rig
30” Holds x 2
PVC Pass Throughs
X15 | 363 |
| 17 | Thursday - 8/20/26
“Grettel”
10 Rounds - For Time:
3 Clean & Jerks (135/95 lbs)
3 Bar Facing Burpees
Score = Total Time
For Time:
1 Mile Run
Score = Total Time
Recovery:
Hamstring Stretch at Rig
2 Minute Each Leg
PVC Head Through the Window
30” Holds x 2
Forearm/Wrist Stretch
2 x 30” Holds each arm | 392 |
| 18 | Wednesday - 8/19/26
Back Squats:
3-3-3-3-3 | Increasing
7 Rounds - 1 Minute Max Reps:
10 Wall-Ball (20/14 lbs)
Max Double Unders
Score = Total Reps of Double Unders
Recovery:
Calf Stretch
30” Holds x 2
Spider Lunge
30” Holds x 2
Lacrosse Ball Roll Upper Body
2 Minutes Total | 397 |
| 19 | Tuesday - 8/18/26
4 Rounds - For Time:
250m Row
15 Power Snatch (75/55 lbs)
Score = Total Time
Rx1 = 45/33 lbs
Rx3 = 95/65 lbs
Strict Pull-ups:
15x3 | 1 Minute Rest
Recovery:
Foam Roll Legs
4 Minutes Total
Walk-outs to Press-up & Child’s Pose
3 x 20” Holds
Dead Hang from Rig
2 x 30” Holds | 409 |
| 20 | Monday - 8/17/26
Bench Press:
3-3-3-3-3 | Increasing
3 Rounds - 1 Minute Stations Max Reps | 30” Rest:
Push-ups
C2 Bike Cals
Kettlebell Sumo Deadlift High-Pull (24/16 kg)
Score = Total Reps
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Recovery:
PVC Pass Throughs
X15
Lat Stretch against wall (elbow up)
30” Holds x 2
Couch Stretch
1 Minute Each Leg | 410 |
