The week ahead.. July 23rd
Hey Old Cityzens! I hope you had another great week and were able to enjoy some time outside despite the rain. If you were busy [...]
7/23/2018
Workout 20 min AMRAP 30 KB Swings - 70/53 20 Wall balls - 30/20 10 Box jumps - 30/24 **Long, heavy day. Here's a chance [...]
7/22/2018
"Hotshots 19" 6 RFT of: 30 Squats 19 Power cleans - 135/95 7 Strict Pull-ups Run 400 meters **Nineteen members of the Granite Mountain Hotshots [...]
7/21/2018
Workout 20 min AMRAP Row - 30/20 cal 15 burpee pull up 10 D ball shoulder (5/5)- 100/60 Bike - 15/12 cal Simple workout today [...]
7/20/2018
Strength 1 Power clean + Hang clean 2-2-2-1-1 Strength 2 Romanian Deadlifts (RDL) 8-8-8 Cashout WOD For 6 min, do 15 sec max effort push [...]
7/19/2018
Strength Weighted pull ups 3-3-3-3-3 ^or 10 min of strict pull up work Workout 6RFT 10 Shoulder to overhead - 135/95 8 Front rack lunges [...]
7/18/2018
Strength Bench press 1RM Workout 12 min of 30 sec - hang from the pull up bar 30 sec - DB snatch - weight of [...]
7/17/2018
Workout For time Run - 3 laps 21 Deadlifts - 225/155 21 Dips Run - 2 laps 15 Deadlifts - 225/155 15 Dips Run - [...]
The week ahead.. July 16th
Hey Old Cityzens! I hope you had another great weekend and did something fun to take advantage of the awesome weather. We have a great [...]
7/16/2018
Strength Back squat 1RM Workout 3 RFT 10 Clusters @ 30-40% of your back squat 1RM 15 Hand-release push ups 20 Broad jumps, plate-to-plate **Wrapping [...]