CrossFit Strongtown
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| تاریخ | رشد مشترکین | اشارات | کانالها | |
| 23 ژوئیه | +2 | |||
| 22 ژوئیه | +1 | |||
| 21 ژوئیه | +1 | |||
| 20 ژوئیه | +1 | |||
| 19 ژوئیه | +1 | |||
| 18 ژوئیه | +1 | |||
| 17 ژوئیه | 0 | |||
| 16 ژوئیه | +2 | |||
| 15 ژوئیه | 0 | |||
| 14 ژوئیه | 0 | |||
| 13 ژوئیه | 0 | |||
| 12 ژوئیه | 0 | |||
| 11 ژوئیه | +1 | |||
| 10 ژوئیه | 0 | |||
| 09 ژوئیه | +1 | |||
| 08 ژوئیه | 0 | |||
| 07 ژوئیه | 0 | |||
| 06 ژوئیه | 0 | |||
| 05 ژوئیه | 0 | |||
| 04 ژوئیه | +1 | |||
| 03 ژوئیه | 0 | |||
| 02 ژوئیه | 0 | |||
| 01 ژوئیه | 0 |
پستهای کانال
Thursday - 7/23/26
Deadlift:
1-1-1-1-1-1-1 | Increasing
Recovery:
Hamstring Stretch at Rig
2 Minute Each Leg
Lower Back Stretch Cross Knee over body
30” Holds x 3
Foam Roll Body
4 Minutes Total
| 2 | Wednesday - 7/22/26
Bench Press:
10-10-10-10 | Increasing
4 Rounds - For Time:
15 Toes to Bar
15/12 Cal Row
30” Low Plank Hold
Score = Total Time
Recovery:
Couch Stretch
1 Minute Each Leg
Lat / Chest Stretch at Rig
1 Minute Each Arm
Dead Hang from Rig
2 x 30” Holds | 182 |
| 3 | Tuesday - 7/21/26
For Time | 21-18-15-12-9-6-3:
Front Squat (95/65 lbs)
Burpees Over Bar
Ski (Cals)
Score = Total Time
Rx1 = 75/55 lbs
Rx3 = 115/75 lbs
Recovery:
Spider Lunge
30” Holds x 2
Lat Stretch against wall (elbow up)
30” Holds x 2
Forearm/Wrist Stretch
2 x 30” Holds each arm | 217 |
| 4 | Monday - 7/20/26
Split Jerk:
2-2-2-2-2 | Increasing
12 Minute AMRAP:
14 Single DB Hang Clean & Jerk (50/35 lbs)
200m Run
Score = Total Rounds + Reps
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Recovery:
PVC Pass Throughs
X 15
Walk-outs to Press-up & Child’s Pose
3 x 20” Holds
Hamstring Stretch w/Band
30” Holds x 4 | 254 |
| 5 | Sunday - 7/19/26
For Time | Teams of 2
6 Rounds:
60’ Walking Lunge (20’x3)
500/400m Air Bike
30 Partner Med-Ball Sit-ups
Follow the leader style on Walking lunge and Bike, Once Partner A completes station, Partner B completes station. Sit-ups are done together. Can Not Start next station until both partners finished station.
Score = Total Time
Recovery:
Couch Stretch
1 Minute Each Leg
Pigeon Pose
30” Holds x 2
Lacrosse Ball Roll Upper Body
4 Minutes total | 271 |
| 6 | Saturday - 7/18/26
10 Minute AMRAP:
10 Power Snatch (95/65 lbs)
10 Burpees
Rest 5 Minutes
10 Minute AMRAP:
10 Power Snatch (75/55 lbs)
20 Double Unders
Score = Total Rounds + Reps (2 Scores)
Recovery:
Calf Stretch
1 Minute Each Leg
Neck Stretch with weight
30” Holds x 3
Forearm/Wrist Stretch
2 x 30” Holds each arm | 267 |
| 7 | Friday - 7/17/26
6 Rounds - 1 Minute Stations | 30” Rest:
Row (Cals)
Shuttle Run (30FT)
Ski (Cals)
Score = Total Reps
Recovery:
Walk-outs into Press-up/child pose
3 x 30” Holds
Lower Back Stretch Cross Knee over body
30” Holds x 3
Foam Roll Legs
4 Minutes Total | 278 |
| 8 | Thursday - 7/16/26
“Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
Or
“Mary”
20 Minute AMRAP:
5 Handstand Push-ups
10 Alternating Pistol Squats
15 Pull-ups
Score = Total Rounds + Reps
Recovery:
Neck Stretch with weight
30” Holds x 3
PVC Pass Throughs/Around the Worlds
X15 each
Pigeon Pose
30” Holds x 2 | 303 |
| 9 | Wednesday - 7/15/26
Dumbbell Bulgarian Split Squat:
12-12-12-12-12 | Increasing
Rope Tricep Pull-Down/Extension:
4x10 | Same Weight
Landmine Twist:
4x10 | Same Weight
For Time:
100 Cals C2 Bike
Score = Total Time
Recovery:
Foam Roll Legs
4 Minutes Total
Lacrosse Ball Roll Upper Body
4 Minutes total
Dead Hang from Rig
2 x 30” Holds | 322 |
| 10 | Tuesday - 7/14/26
“Double Grace”
For Time:
60 Clean & Jerks (135/95 lbs)
Score = Total Time
2014 Games
Recovery:
Hamstring Stretch w/Band
30” Holds up/out/in
Lat Stretch against wall (elbow up)
30” Holds x 2
Forearm/Wrist Stretch
2 x 30” Holds each arm | 320 |
| 11 | Monday - 7/13/26
Back Squat:
5x3 | Same Weight
Score = Weight
3 Rounds - For Time:
30 Kettlebell Swings
(24/16 kg) (Eye Level)
20 Box Jump Overs (24/20 in)
Score = Total Time
Rx1= Step-Overs (24/20 in)
Rx3= 32/24 kg
Recovery:
3 Walk-outs into Press-up/child pose + Spider Lunge
20” Holds
Calf Stretch
1 Minute Each Leg
Couch Stretch
1 Minute Each Leg | 347 |
| 12 | Sunday - 7/12/26
“Beach Season”
4 Minute AMRAP x 5 Rounds | 1 Minute Rest:
6 Knees To Elbows
8 Russian Twists (20/14 lbs)
10 Supermans
12 Mountain Climbers
Score = Total Rounds + Reps (5 Scores)
Each Rounds Starts From The Beginning
Optional Cash Out:
1,000 m Ski
or
2,000m Bike Erg
Score = Total Time
Recovery:
3 Child Pose Holds
30” Left/Center/Right
Dead Hang from Rig
2 x 30” Holds
Lacrosse Ball Roll Upper Body
4 Minutes total | 342 |
| 13 | Saturday - 7/11/26
Partner “Bull”
2 Rounds For Time:
200 Double Unders
50 Overhead Squats (135/95)
50 Pull-Ups
1 Mile Run
Partners split work evenly and alternate on the runs
Score = Total Time
Rx1 = 115/75
Rx3 = Runs completed together as a pair
Recovery:
Calf Stretch
1 Minute Each Leg
Hamstring Stretch w/Band
30” Holds up/out/in
Lat Stretch against wall (elbow up)
30” Holds x 2 | 350 |
| 14 | Friday - 7/10/26
5 Rounds - For Quality:
20 Double Dumbbell Curls (Each Arm)
12 GHD Sit-Ups
20 Double Dumbbell Deficit Reverse Lunges
12 Dumbbell Renegade Rows
Weight can vary for each movement
Recovery:
Forearm/Wrist Stretch
2 x 30” Holds each arm
Dead Hang from Rig
2 x 30” Holds
Foam Roll Legs
4 Minutes Total | 364 |
| 15 | Thursday - 7/9/26
EMOM x 10 Minutes - Alternate Rounds:
Odd: 10 Wall Ball (25/20) (10/9')
Even: 10 Toes To Bar
Score = Rounds Completed
Rx1 = 20/14 lbs
Rx3 = 12 Reps of Each
Bench Press:
3-3-3-2-2-2-1-1-1 | Increasing
Recovery:
Spider Lunge
30” Holds x 2
PVC Lean Through Window
20” x 2 Each Arm
PVC Pass Throughs/Around the Worlds
X15 each | 399 |
| 16 | Wednesday - 7/8/26
25 Minute AMRAP:
30 Burpees
600m Run
200m Row
400m Run
400m Row
200m Run
600m Row
Score = Total Rounds + Reps
Recovery:
Pigeon Pose
30” Holds x 2
Lacrosse Ball Roll Upper Body
4 Minutes total
Couch Stretch
1 Minute Each Leg | 399 |
| 17 | Tuesday - 7/7/26
Push Press:
10-10-10-10 | Increasing
For Time | 9-15-21:
Double DB Box Step Ups (50/35 lbs) (24/20")
Handstand Push Ups
Air Bike Cals
Score = Total Time
Rx1 = 20/16 In Box
Rx3 = Strict Handstand Push-ups
Recovery:
Foam Roll Legs
4 Minutes Total
Calf Stretch
1 Minute Each Leg
Neck Stretch with weight
30” Holds x 3 | 406 |
| 18 | Monday - 7/6/26
For Time:
20 Front Squats (95/65)
12 Wall Ball Sit Ups (20/14 lbs)
16 Front Squats (115/75)
12 Wall Ball Sit Ups (20/14 lbs)
12 Front Squats (135/95)
12 Wall Ball Sit Ups (20/14 lbs)
8 Front Squats (155/105)
12 Wall Ball Sit Ups (20/14 lbs)
6 Front Squats (165/115)
12 Wall Ball Sit Ups (20/14 lbs)
4 Front Squats (185/125)
12 Wall Ball Sit Ups (20/14 lbs)
Barbell comes off the floor
Score = Total Time
Recovery:
3 Walk-outs into Press-up/child pose + Spider Lunge
20” Holds
Lat Stretch against wall (elbow up)
30” Holds x 2
Forearm/Wrist Stretch
2 x 30” Holds each arm | 414 |
| 19 | Sunday - 7/5/26
Open Gym:
8:00am -- 10:00am | 391 |
| 20 | Saturday - 7/4/26
“Luke”
For Time:
400m Run
15 Clean & Jerks (155/105 lbs)
400m Run
30 Toes to Bar
400m Run
45 Wall Ball (20/14 lbs)
400m Run
45 Kettlebell Swings (24/16 kg)
400m Run
30 Ring Dips
400m Run
15 Barbell Lunges (155/105 lbs)
400m Run
Score = Total Time
In honor of U.S. Marine Corps Staff Sgt. Leon H. Lucas Jr., 32, of Wilson, North Carolina, assigned to the 3rd Battalion, 4th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Twentynine Palms, California, who died August 1st, 2011, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife, Mary, and sons, Leon Tyson and Zachary Kent.
Recovery:
Hamstring Stretch w/Band
30” Holds up/out/in
3 Walk-outs into Press-up/child pose
20” Holds
PVC Pass Throughs/Around the Worlds
X15 each | 463 |
