6/23/2019
"Monti" 5 rounds for time of: 50 step-ups (45/35 barbell - 20" box) 15 Cleans (135/95) 50 step-ups (45/35 barbell - 20" box) 10 Snatches [...]
6/22/2019
Strength Jerk 2-2-1-1-1 Workout 5 RFT 5 Strict Dips 7 DB Hang clean/Jerk (per side) - 1-50/35 9 Box jumps - 30/24 **Starting off the [...]
6/21/2019
Workout 10-9-8-7-6-5-4-3-2-1 Pull ups Deadlifts - 225/155 Pistols (per leg) 100m run **To (hopefully) clear up any possible confusion, the workout For time 10 Pull [...]
6/20/2019
Strength Front squat Heavy 3 Workout 12 min AMRAP 20 Sit ups 14 DB Snatch (alt) - AHAP 8 Box step overs (24/20) - same [...]
6/19/2019
Workout 4 RFT 400m run 5 Man Makers - 50/35 10 Strict Handstand push ups *Couplets and triplets make up most of our workouts. This [...]
6/18/2019
Strength 1 Back squat Every 5 Minutes for 5 Rounds, 1 x 4 @ 85% 1RM Strength 2 Yates Row 3 x 10 Optional Cashout/Accessory [...]
The week ahead.. June 17th
Hey Old Cityzens! I hope you had a great weekend. We've got some good stuff coming up this weekend with the DC Breeze game on [...]
6/17/2019
Strength Snatch 2-2-1-1-1 Workout 3 min AMRAP 7 Hang snatch - 95/65 7 OTB burpees Rest 1 min, repeat 2 more times, pick up where [...]
6/16/2019
SONY DSC "The Don" 66 Deadlifts (110/75) 66 Box jump (24/20) 66 Kettlebell swings (53/35) 66 Knees to elbows 66 Sit-ups 66 Pull-ups [...]
6/15/2019
Workout 20 min AMRAP 21/15 row - calories 12 DBball cleans - 100/60 10 Toes to bar **A little twist with the time priority workout [...]