Store
Schedule
Pricing
Member Resources
Challenge Series
New Members
Member Portal Login
Referral
Squat Program
Travel Workouts
Programs
Challenge Series
Personal Training
Start Here
Summer Swim WOD
About
Contact Us
Drop-in / Visitor
F.A.Q.
Our Team
Our Story
Facility
Pricing
Schedule
Start Here
Testimonials
Virtual Tour
Virtual Tour
Podcast
Blog & WOD
Trial Class

Strongtown Fitness

Store
Schedule
Pricing
Member Resources
Challenge Series
New Members
Member Portal Login
Referral
Squat Program
Travel Workouts
Programs
Challenge Series
Personal Training
Start Here
Summer Swim WOD
About
Contact Us
Drop-in / Visitor
F.A.Q.
Our Team
Our Story
Facility
Pricing
Schedule
Start Here
Testimonials
Virtual Tour
Virtual Tour
Podcast
Blog & WOD
Trial Class
DSC_2385.jpg

Blogs & Workouts

Dan Gallagher
October 5, 2016
For Time, WOD

Thursday - 10/6/16

Dan Gallagher
October 5, 2016
For Time, WOD
Thursday - 10/6/16

Overhead Squat
   3-3-3-3-3
   Increasing Weight

For Time (12 Minute Cap)
   50 Single Arm DB Squat (25 each arm)
   40 Box Jump Overs (24/20")
   30 Alternating DB Snatch
   20 Single Arm DB Overhead Squat

Tagged: Overhead Squat, Single Arm DB Squat, Box Jump Over, Alt DB Snatch, Single Arm DB Overhead Squat

Comment
Dan Gallagher
October 4, 2016
For Time, WOD

Wednesday - 10/5/16

Dan Gallagher
October 4, 2016
For Time, WOD
Wednesday - 10/5/16

4 Rounds - For Time
  250m Row
  15 Med Ball Sit-ups (20/14 lbs)
  200m Run with Med Ball (20/14 lbs)

Weighted Pull-ups
  2-2-2-2-2
  Increasing Weight

Tagged: Row, Med Ball Sit-up, Run with Med Ball, Weighted Pull-up

Comment
Dan Gallagher
October 3, 2016
AMRAP, WOD

Tuesday - 10/4/16

Dan Gallagher
October 3, 2016
AMRAP, WOD
Tuesday - 10/4/16

Clean
   2-2-2-2-2
   Full Squat

Lurong Challenge WOD
10 Minute AMRAP

   15 Wall Ball (20/14 lbs)(10' Target Men & Women)
   30 Kettlebell Swings (32/24 kg)
   60 Double Unders

Tagged: Clean, Wall Ball, Kettlebell Swing, Double Under

Comment
Dan Gallagher
October 2, 2016
WOD, Ladder

Monday - 10/3/16

Dan Gallagher
October 2, 2016
WOD, Ladder
Monday - 10/3/16

Split Jerk
  1-1-1-1-1-1-1

8 Minute Ladder
  +2 Handstand Push-ups
  +2 Toes to Bar
     Each Round each movement increases by 2 reps
     Score = Total Reps

Tagged: Split Jerk, Handstand Push-up, Toes to Bar

Comment
Dan Gallagher
September 29, 2016
AMRAP, WOD

Friday - 9/30/16

Dan Gallagher
September 29, 2016
AMRAP, WOD
Friday - 9/30/16

Skill Work
  Double Unders

18 Minute AMRAP
  36 Double Unders
  18 Lunges
  9 Power Cleans (135/ 95 lbs)

Tagged: Double Under, Lunge, Power Clean

Comment
Dan Gallagher
September 28, 2016
WOD, FGB Style

Thursday - 9/29/16

Dan Gallagher
September 28, 2016
WOD, FGB Style
Thursday - 9/29/16

Back Squat
  3-3-3-3-3

2 Rounds
2 Minutes at Each Station for Max Reps

  Box Jumps (24/20")
  Alt. Dumbbell Snatch (45/30 lbs)
  Rest

Tagged: Box Jump, Alt DB Snatch, Back Squat

Comment
Dan Gallagher
September 27, 2016
Time Trial, WOD, AMRAP, Blog

Wednesday - 9/28/16

Dan Gallagher
September 27, 2016
Time Trial, WOD, AMRAP, Blog
Wednesday - 9/28/16

Row
  250m x 4 (1 Minute rest)

5 Minute AMRAPs (two scores, rest 2 minutes in between)
AMRAP #1

  5 Toes to Bar
  10 Sit-ups
  15 Grasshoppers
AMRAP #2
  5 Chest to Bar Pull-ups
  10 Push-ups
  15 Squats

Tagged: Row, Toes to Bar, Sit-ups, Grasshoppers, C2B, Pull-up, Push-up, Squat

Comment
Dan Gallagher
September 26, 2016
WOD, For Time

Tuesday - 9/27/16

Dan Gallagher
September 26, 2016
WOD, For Time
Tuesday - 9/27/16

Warm-up / Review
   Hang Squat Clean Thruster aka Hang Cluster

Lurong Week 3: Hang With 'Em
10-9-8-7-6-5-4-3-2-1

   Hang Squat Clean Thrusters
   Bar Facing Burpees

Tagged: Hang Squat Clean Thruster, Hang Cluster, Bar Facing Burpee

Comment
Dan Gallagher
September 25, 2016
WOD, For Time

Monday - 9/26/16

Dan Gallagher
September 25, 2016
WOD, For Time
Monday - 9/26/16

Sumo Deadlift
  3-3-3-3-3

For Time
21-15-9
  Wall Ball (20/14 lbs)
  Sumo Deadlift High Pull (77/55 lbs)

Tagged: Sumo Deadlift, Wall Ball, Sumo Deadlift High Pull

Comment
Dan Gallagher
September 22, 2016
WOD, For Time

Friday - 9/23/16

Dan Gallagher
September 22, 2016
WOD, For Time
Friday - 9/23/16

Bench Press
  3-3-3-3-3

For Time
21-15-9

  Handstand Push-ups (see Rx levels for reps)
  Back Squats (95/65 lbs)
    Rx3 = 21/15/9 Handstand Push-ups
    Rx2 = 15/12/9 Handstand Push-ups
    Rx1 = 6/9/3 Handstand Push-ups

Tagged: Bench Press, Handstand Push-up, Run, Back Squat

Comment
Newer Posts
Older Posts
Trial+Class

Virtual Tour:

3D Tour

search the blog:

Receive blog updates by emaiL:

Archive
  • December 2025
  • November 2025
  • October 2025
  • August 2025
  • July 2025
  • June 2025
  • May 2025
  • April 2025
  • March 2025
  • February 2025
  • January 2025
  • December 2024
  • November 2024
  • October 2024
  • September 2024
  • August 2024
  • July 2024
  • June 2024
  • May 2024
  • April 2024
  • March 2024
  • February 2024
  • January 2024
  • December 2023
  • November 2023
  • October 2023
  • September 2023
  • August 2023
  • July 2023
  • June 2023
  • May 2023
  • April 2023
  • March 2023
  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • July 2021
  • June 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • September 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
journal.png
 
Back to Top
3D Tour
Blog & WOD
Contact
Drop-in
Trial Class
Store
Home
Pricing
Schedule
Strongtown Fitness, 1432 Old Waterbury Road, Southbury, CT 06488, USA203-405-6199info@strongtowngym.com