7/1/2018
DEL 25 Burpees Run 400 meters with a 20/14# med ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20/14# [...]
6/30/2018
Workout For time 1000m Row 30 Power Snatch (95/65) 30 Front Rack Lunges (total steps) 500m Row 20 Power Snatch 20 Front Rack Lunges 250m [...]
6/29/2018
Strength 1 Deadlift 1RM Optional Strength 2 - speed set Deadlift 60% 2 x 3 Optional CashoutWOD 3 x ME glute bridges @ 40-50% of [...]
6/28/18
Strength Romanian Deadlift (RDL) 5-5-5 AHAP Workout For time 21 - 15 - 9 Burpees Pull Ups *rest 3 mins* 15 - 9 - 6 [...]
Episode #18 – Dr. Jess Baker: Know Thy Strengths
I knew Jess Baker for a LONG time before recording this podcast and right around the 50 min mark I learned that she has a [...]
6/27/18
Strength Push press 3RM Partner workout 6 RFT (each each person does 3 rounds) 3 Wall walks 6 Sumo deadlift high pull (115/75) 9 Thrusters [...]
6/26/2018
Workout 4 RFT Bike cal - 20/15 5 Dball shoulder + squat/side - 100/60 10 Knees to elbow 15 Push ups - feet on dball [...]
6/26/2018
Workout 4 RFT Bike cal - 20/15 5 Dball shoulder + squat/side - 100/60 10 Knees to elbow 15 Push ups - feet on dball [...]
The week ahead.. June 25th
Hey Old Cityzens! I hope you had another great weekend. How about that SuperFit competition on Saturday! Shout out to the guys and gals who [...]
6/25/2018
Strength Back squat 3-3-ME (last week's weights) or Heavy 3 Workout 10 min AMRAP 2-4-6-8-10-12... Goblet Squat (70/53) KBS (70/53) **Do you remember what you [...]