5/16/2018
Strength Back squat 3 x AMRAP @ 70% Workout "Grace" For time 30 clean and jerks - 135/95 *12 min time cap* *Compare to 9/13/17, [...]
5/15/2018
Workout "The Chief" Max Rounds in 3 min 3 Power Cleans (135/95) 6 Push ups 9 Air Squats Rest 1 min, repeat 5 times Each [...]
The week ahead.. May 14th
Hey Old Cityzens! DEADLIFTING ON MONDAY. Okay, now that is out of the way, how 'bout those Spartan racers!! How cool to be able to [...]
5/14/2018
Strength Deadlift 90% x 2 Strength 2 - speed set Deadlift 5 x 3 @ 75% every 1:45 Cashout WOD 3 attempts at 15/10 max [...]
5/13/2018
"Bruck" Four rounds for time of: Run 400 meters 24 Back squats - 185/135 24 Jerks - 135/95 **U.S. Coast Guard Petty Officer Third Class [...]
5/12/2018
Strength Bench press 10-10-10 @ AHAP Workout For time: Run 400 20 Clean and Jerks (165/105) Run 400 20 Clean and Jerks (165/105) **I hope [...]
5/11/2018
Workout Buy in: 400m Farmers Carry (2x50/35 DBs) 3 Rounds 10 DB Snatch (ea arm - alternating) 15 Renegade Rows (alternating) 20 Dd ball shouldering [...]
5/10/2018
Strength Back squat 3 x AMRAP @ 60% Workout 4 Rounds 5 Squat Snatch (115/75) 10 Pull ups 15 Broad Jumps Plate 2 Plate **Hopefully [...]
5/9/2018
Workout 20 Min AMRAP 10 DB Hang Power Cleans (50/35) 20 Sit Ups (or 15 GHD) 40 Cal Row **No strength today, but that doesn't [...]
5/8/2018
Strength 1 Deadlift - 85% x 2 Strength 2 - Speed sets Deadlift - 6 x 3 @ 70% Cashout WOD 7 Min AMRAP 10 [...]