12/15/2018
Strength Back squat Heavy 3 Workout 4 RFT 21 Sit ups (15 GHD) 18 DB snatch - (50/35) alt arms (9/9), from ground 15 Goblet [...]
12/14/2018
Workout 2 min AMRAP 24 Double unders 12 Hang power clean - 95/65 6 Strict pull ups 1 min rest, repeat a total of 4 [...]
12/13/2018
Strength 1 Split snatch 3-3-2-2-2 Strength 2 Romanian Deadlift 8-8-8 **This is our first week that we are going without the cashoutWOD on our double [...]
12/12/2018
Strength Press Heavy 5 Workout Wodapalooza Workout #4 16 minute AMRAP Devil Press (50, 35lbs) Alt. DB Step-ups (24, 20in) 2/2, 4/4, 6/6, 8/8, 10/10, [...]
12/11/2018
Strength Deadlift Heavy 3 Workout 3 RFT 400m run 5 Curtis P - 115/75 *Transitioning to heavy 3s on most of our lifts. Today, we're [...]
The week ahead.. December 10th
Hey Old Cityzens! I hope you had a great weekend and are getting ready for the holidays. Speaking of holidays, we have our holiday [...]
12/10/18
Hanukkah workout 8 RFT 8 Push ups 8 Wall balls - 20/14# 8 Pull ups 8 Box jumps - 24/20" 8 Burpees 8 KB Swings [...]
12/9/2018
"TK" 20 min AMRAP 8 Strict Pull-ups 8 Box jumps (36/30) 12 KB swings (70/53) **U.S. Army Major Thomas E. Kennedy, 35, of West Point, [...]
12/8/2018
Workout Partner workout 20 min AMRAP 9/6 bike cal 6 Box jump over - 24/20 (total) 100m plate run - 45/25 ^1 person works, the [...]
12/7/2018
Strength 1 Split snatch 3-3-2-2-2 Strength 2 "West Coast" front squat 8-8-8 CashoutWOD 21-15-9 Power snatch - 95/65 Pull ups **Wrapping up the work week [...]