9/14/2018
Workout 20 min AMRAP 4 Turkish Get-ups (2/2) - 53/35 8 Handstand push ups - strict, kipping, or scaled. 12 Pistols (6/6) 100m KB rack [...]
9/13/2018
Strength Front squat 5-5-5 (heavy 5) Workout 4 rounds of 4 Bear complex - 95/65 8 burpees 1m rest **Thursday's are a good day to [...]
9/12/2018
Partner WOD 24 min AMRAP 3 Deadlifts - 315/205 6 Hand-release push ups 12/7 Bike cal **Simple, right? Simple in the sense that we have [...]
9/11/2018
Strength 1 Glute bridges 3 x 5 @ 7 outta 10 level of difficulty Strength 2 Back squat Heavy 10 CashoutWOD - NFT (not for [...]
The week ahead.. September 10th
Hey Old Cityzens! Another great week and weekend in the books. Let's keep up the great work. Make sure you're spending time outside of the [...]
9/10/2018
Strength EMOM x 12 1 - ME Strict Chin Ups 2 - Hollow Holes/Hollow Rocks/Dead Bug 3 - 5 Squat Jump @ 20-25% @1 RM [...]
9/9/2018
"Morrison" 50-40-30-20 and 10 rep rounds of: Wall ball (20/14) Box jump (24/20) KB Swings (53/35) **U.S. Army Specialist Scott Morrison, 23, of Blue Ash, [...]
9/8/2018
Strength Front squat 8-8-8 (heavy 8) Workout Cash in - 400m run 21-15-9 Dbl KB Front squat - 53/35 Dbl KB S2OH - 53/35 Knees [...]
9/7/2018
Workout 20 min AMRAP 100 double unders 10 Power cleans - 135/95 10 FR lunges - 135/95 10 OTB burpees **We've been doing a lot [...]
9/6/2018
Strength 1 Thruster Heavy 5 Strength 2 Pendlay Row 8-8-8 CashoutWOD For time 50 Dball shoulder - 100/60 ^^Finish under 7 min. **Double strength day [...]