3/15/2019
Workout CrossFit Open WOD 19.4 For total time: 3 rounds of 10 Snatches (95/65) 12 Bar facing burpees Rest 3 minutes, then: 3 Rounds 10 [...]
3/14/2019
Workout 20 min AMRAP 12/7 Bike cal 24 KB swings - 53/35 12 Dball shoulders - 100/60 (6/6) 6 Strict Pull ups Mobility 5 min [...]
3/13/2019
Strength Front squats Heavy 5 Workout 3 RFT 15 Power snatch - 95/65 15 V-ups 15 Thrusters - 95/65 **Last day of going overhead with [...]
3/12/2019
Workout "Grace" For time 30 Clean and jerks - 135/95 ^9 min time cap## Skill Work EMOM x 16 Even - Gymnastics movement Odd - [...]
The week ahead.. March 11th
Hey Old Cityzens! Is it me or does it feel like January lasted 12 weeks and we skipped over February? I'm not complaining about [...]
3/11/2019
Strength 1 Power clean Heavy 3 Strength 2 Jerk - from racks Heavy 1 Optional cashout/accessory work 30 sec - bike max calories 50 banded [...]
3/10/2019
"Tama" For time: 800-meter single-arm KB farmer's carry (44/35)^ 31 toes-to-bars 31 push-ups 31 front squats (95/65) 400-meter KB farmer's carry (2-44/35)^ 31 toes-to-bars 31 [...]
3/9/2019
Strength 1- 1x12 2-KB Press 2- ME Deadbug/Hollow hold 3- Rest Workout 12 min AMRAP 5 Dball cleans - 100/60 7 KB snatches - 70/53 [...]
3/8/2019
Workout CrossFit Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge (50/35) 50 dumbbell box step-ups (24/20) 50 strict handstand push-ups 200-ft. handstand walk Time [...]
3/7/2019
Strength Front squat Heavy 5 Workout EMOM x 14 E - 5 Strict HSPU O - 6 Pull ups (or 3 Muscle ups) **Strength and [...]