9/23/2018
"Ship" 9 Rounds For Time 7 Squat Clean (185/135 lb) 8 Burpee Box Jump (36/30 in) **Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, [...]
9/22/2018
Strength Bench press Heavy 3 Workout 12 min AMRAP 250m row 10 Dbl DB strict press - 50/35 10 Box step overs (24/20) - 50/35 [...]
9/21/2018
Strength High hang snatch + Overhead squat Heavy double Workout "Nancy" 5 RFT 400m run 15 Overhead squats - 95/65 **Wrapping up the work week [...]
9/20/2018
Workout 20 min AMRAP Bike 15/10 cal 12 Wall ball - 30/20 9 Box jumps - 30/24 3 Ring muscle ups (or 6 MU transitions) [...]
9/19/2018
Strength Front squat 3-3-3 (Heavy 3) ^with 3,2,1 seated start box jumps between sets Workout 10-9-8-7-6-5-4-3-2-1 Single KB clean & jerk (reps per arm) Racked [...]
9/18/2018
Workout 5 RFT 400m Run 10 Cleans - 155/105 20 Push ups **This one is a doozy. It has a little bit of everything - [...]
The week ahead.. September 17th
Hey Old Cityzens! The cancellation of H Street Festival this past Saturday was a bummer as it turned out to be a really nice weekend. [...]
9/17/2018
Strength 1 Thruster Heavy 3 Strength 2 Pendlay Row 8-8-8 CashoutWOD For time 30 Man makers - 45/30 ^10 min timecap **Deja vu? We did [...]
9/16/2018
"Collin" Six rounds for time of: 400m sandbag carry (50/40.. dumbbell okay sub) 12 Push press (115/75) 12 Box jumps (24/20) 12 Sumo deadlift high-pull [...]
9/15/2018
Strength Power clean + Push jerk Heavy 2 Workout 12 min AMRAP 6 Pull ups 5 Toes to bar 4 Power cleans - 135/95 3 [...]