8/1/2017
Strength Front squat 3 @ 70% 3 @ 75% 3 @ 85% 3 @ 90% Workout 6 RFT 10 Chest-to-bar Pull-ups 10 D-ball Shouldering - [...]
The week ahead.. July 31st
Hey Old Cityzens! I hope you had a great week! What did you think of those D-balls on Wednesday?! I hope you're ready for some [...]
7/31/2017
Strength/Skill Work 15 min 3 pos snatch - power, hang, floor *Spend 15 minutes working on the snatch from 3 listed positions. **Squat version of [...]
7/30/2017
"Kutschbach" 7 rounds for time of: 11 back squats (185/135) 10 jerks (135/95) **U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. [...]
7/29/2017
Workout Task priority "Fight Gone Bad" 3 Rounds, each for time of: 25 Wall Ball Shots 20/14 25 Sumo Deadlift Highpull 75/55 25 Box Jumps [...]
7/28/2017
Strength Deadlift 1-8 @ 65% 1-6 @ 75% 1-4 @ 85% 1-4 @ 90% Workout 10 min AMRAP 5 Hang power snatch - 115/75 5 [...]
7/27/2017
Workout "Fran" 21-15-9 Thrusters Pull ups *12 min time cap Strength Bench press 5-75% 3-80% 3-85% 1+ 95%
7/26/2017
Strength Back squat 1-8 @ 65% 1-6 @ 75% 1-4 @ 85% 1-4 @ 90% Workout 4 RFT 24 Sit ups (18 GHDSU) 12 Handstand [...]
7/25/2017
Workout 25 min AMRAP 400m run 5 Cleans - 185/135 10 Deadlift - 185/135 20 Lunges *Deadlifts completed as sets of 5 reps
The Old City Goal Setting Method: Introduction
A few months ago, Old Cityzen Jordan asked a profound question in our Facebook community group: “Can we organize an informal convo/workshop on goal setting [...]