6/14/2019
Strength Deadlift Heavy 5 Workout For time 400m KB Farmer's carry - (2-53/35) Rx+ - 70/53 **Grippy day to end the week. Deadlifts for 5 [...]
6/13/2019
Workout For time 400m run 30 Power cleans 30 Front rack (FR) lunge 30 Shoulder to overhead (S2OH) 400m run 20 Power clean 20 FR [...]
6/12/2019
Strength 1 Clean and Jerk 1-1-1-1-1 Strength 2 Weighted/strict dip 5-5-5 or 3xME ^SS - 3x8 DB Row Optional/Accessory Cashout Work Accumulate 2 minutes of [...]
6/11/2019
Strength Overhead squats 8-8-6-4 Workout For time 150 American KB Swings (53/35) ^EMOM 15 air squats (starting with squats at minute 0) **Here's a rare [...]
The week ahead.. June 10th
Hey Old Cityzens! Another great week and weekend in the books, and we're going to keep truckin' along. The main thing I want to [...]
6/10/2019
Strength Bench press 2 x Heavy 8 ^rest 3 minutes between efforts Workout 4 RFT 15 Push ups w/ hands on DBs 12 Renegade row [...]
6/9/2019
"D-Day Remembrance WOD" For Time 1944 meter Row Then, 6 Rounds of: 30 Burpees 30 Sit-Ups 30 Double-Unders 30 Walking Lunges Time Cap:50 min **The [...]
6/8/2019
Workout 20 RFT 5 Wall ball - 30/20 3 Bar facing burpees (only 3! for real!) 1 Clean - 185/135 **Long workout today to start [...]
6/7/2019
Strength 1 Back squat Every 5 Minutes for 5 Rounds, 1x4 @ 85% Strength 2 Bent over row 3 x 10 Optional cashout/accessory work 3x [...]
6/6/2019
Strength Power clean Heavy 3 Workout In 3 min, do 250m row Max double unders^ Rest 2 min, repeat 2 more times ^Score is total [...]