5/14/2019
Strength 1 Back squat Every 5 Minutes for 5 Rounds - 1x3 @ 90% 1RM Strength 2 Yates Row 3 x 8 AHAP Optional cashout/accessory [...]
The week ahead.. May 13th
Hey Old Cityzens! Before this gets lost in the announcements - girl WOD "Diane" is this week! Okay, now you can ignore the rest... [...]
5/13/2019
Strength Overhead lunge 3 x 5 (per leg) Workout 4 RFT 12 Push ups 12 Single DB Hang clean and jerk - 50/35 (12/12) 12 [...]
5/12/2019
"Willy" 3 RFT 800m run 5 Front squats (225/155) 200m run 11 Chest to bar pull-ups 400m run 12 KB swings (70/53) **U.S. Marine Corps [...]
5/11/2019
Workout 4 RFT 500m row 7 Devil press - 50/35 14 DB Front squats - 50/35 28 Russian twist - 1-DB (1=1) **Here's our second [...]
5/10/2019
Strength Power snatch Touch and Go 3 + 3 Overhead squats Workout 12 min AMRAP 100m KB farmer’s carry - 2-53/35 12 Hang power snatch [...]
5/9/2019
Workout 20 min AMRAP 1 round of "DT" 1 round of "Cindy" ------- "DT" 12 Deadlifts 9 Hang power cleans 6 Push jerks - Rx [...]
5/8/2019
Strength 1 EMOM x 15 1. ME toes to bar 2. ME Pistols 3. Rest Strength 2 Deadlift Heavy 5 **Double strength days like this [...]
5/7/2019
Strength Barbell lunge 3x12 - 6 Each Leg (AHAP) *Stepping forward Workout For time 400m run 30-20-10 Wall ball - 20/14 Box jumps - 24/20 [...]
The week ahead.. May 6th
Hey Old Cityzens! We're entering the first full week of May, and we're already off to a great start. It was a BIG weekend [...]