3/8/2018
Strength 1 Clean and jerk Heavy double Strength 2 Romanian deadlifts (RDL) 3 x 8 @ 60% of your deadlift 1RM CashoutWOD For time 30 [...]
Episode #10: Meg Emery – Discovering your Unique Genius
Meg’s my little sister and also runs our Swim School! In this conversation, we dive into the mountain of obstacles and challenges Meg had to [...]
3/7/2018
Strength Snatch + Overhead squat (Pssst! Ken S, both of these are hyperlinks) Heavy single Workout 3 RFT 10 Deadlifts - 155/105 40 Air squats [...]
3/6/2018
Strength Snatch Balance + Overhead squat 15 min technique work OR - work to heavy single Workout 10 min AMRAP 10 Hang power cleans - [...]
The week ahead.. March 5th
Hey Old Cityzens! How are your quads feeling from last week? Not just from 18.2/18.2a, but from the week? Fully recovered? Good! Let's hammer them [...]
3/5/2018
Strength Front squat Heavy 2 Workout 4 RFT 7 Burpees 7 Toes to bar 7 DB cluster - 50/35 ** As I mentioned in the [...]
3/4/2018
"Jennifer" Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings (53/35) 20 box jumps (24/20) **Canadian 1st Class Constable [...]
3/3/2018
Strength Push press 5-5-5 *Heavy 5, fewer sets Workout 3 rounds for total reps per round, of 30 sec each Bike - max cal Push [...]
3/2/2018
CrossFit Open WOD 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Rx - 50/35 Workout 18.2a 1-rep-max clean Time cap: 12 minutes to [...]