Strength Max box jump height Workout "Jackie" For time 1000m row 50 Thrusters - 45# 30 Pull ups
2017 07 04
2017 07 03
Hey Old Cityzens! I hope you had another great weekend and were able to spend some time outside. Looks like summer has come and landed right on us! Whew! How 'bout that humidity?! Reminder that we have NO CLASSES on Tuesday, July 4th. Get out and celebrate 'Murica! July 9th…
2017 07 02
Strength Bench press 5 x 5 @ 75% 1RM **If you still haven't found your bench 1 rep max, please do so. Workout 4 RFT 21 KB Swings - 70/53 15 Burpees 9 Goblet squats - 70/53
2017 07 02
"Roy" 5 rounds for time 15 Deadlifts (225/155) 20 Box jumps (24/20) 25 Pull-ups **Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed…
2017 07 01
Strength Back squat 1-8 @ 65% 1-6 @ 75% 2-4 @ 80% 2-4 @ 85% Workout 3 min AMRAP 6 Dips 12 SDLHP - 75/55 Rest 2 min Repeat total of 3 times
2017 06 30
Workout For time: 50 DB overhead walking lunge (45/30)* 100 Double-unders 50 Wall ball shots (20/14) 500m row 50 Wall-ball shots 100 Double-unders 50 DB overhead walking lunge *Alternate arms every 10 steps
2017 06 29
Strength 3 Front squat EMOM x 10 *weight is 60-65% from 6/21, taken from the ground *Reps followed by 3 box jumps Workout For time 800m run 30 Pull ups 20 Power cleans - 155/105 10 Shoulder to overhead - 155/105
2017 06 28
Strength Overhead squat 3-3-3-3-3 Workout 12 min AMRAP 10 DB Floor press - 50/35 2 Wall walks 10 Pistols (5/5) *One way to scale a pistol.
2017 06 27
Workout Ben Bergeron "Big Clean Complex" 6 sets for maximum load: 1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 push press 1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground +…
2017 06 26