10/15/2018
Strength Deadlift 3-3-3 Workout 6 RFT 3 Power cleans - 135/95 6 Front rack lunges - (3/3) 18 Sit ups (12 GHD) **Starting off the [...]
10/14/2018
"Thomas Butler" 15-12-9-6-3 Reps for Time Hang Cleans (135/95 lb) Wall Ball Shots (20/14 lb) **This Firefighter Hero WOD is dedicated to Thomas [...]
10/13/2018
Workout Navy's 243rd Birthday 25 min AMRAP (24.30 - rounded up) 10 Pull ups 13 Burpees 17 KB swings - 70/53 75 Double unders **A [...]
10/12/2018
Strength Back squat Heavy 5 Workout 15 min AMRAP 100m dball carry 15 Wall ball - 20/14 10 Toes to bar **You should expect to [...]
10/11/2018
Workout "Annie" 50-40-30-20-10 Double unders Sit ups ^12 min time cap FOLLOWING 16 EMOM Skill work Even - gymnastics Odd - weight lifting **Annie is [...]
10/10/2018
Strength 1 Deadlift 5-5-5 Strength 2 Push press 5-5-5 Cashout WOD 30 sec row - max meters. Three attempts. Rest ~2 min between efforts. Record [...]
10/9/2018
Strength Bench press 5-5-5 Workout In 60 sec, do 4 Push ups 8 KB Snatch - 53/35 (per arm) 12 Goblet squat - 53/35 30 [...]
The week ahead.. October 8th
Hey Old Cityzens! I'm going to start off by venting a little .. I f*cking hate mosquitoes. WHEW! So much better now! Onto the [...]
10/8/2018
Strength Clean Heavy 1 Workout 2-4-6-8-10-12 Clusters - 115/75 OTB Burpees ^12 min time cap **A bit of contrasting workouts here where we're going for [...]
10/7/2018
"Tommy Mac" 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 [...]