9/23/2019
Strength Racked Waiter's walk x 12 KB rack position (53/35) DB waiter's walk (50/35) Workout 3RFT 4 Turkish Get-Up (2/2) (53/35) 8 Burpees 16 Russian [...]
9/22/2019
"Morrison" 50-40-30-20-10 rep rounds for time of: Wall balls (20/14) Box jumps (24/20) Kettlebell swings (53/35) **U.S. Army Specialist Scott Morrison, 23, of Blue Ash, [...]
9/21/2019
Strength Bench press Heavy 8 Workout 3 Rounds: 15 Hang Squat Cleans (135/95) 15 Burpees over the bar **Simple day in the context of movements. [...]
9/20/2019
Strength Deadlift Heavy 3 Workout For time 300m run (sprint) Rest as needed; repeat 2 more times. **You've seen a lot of deadlifts recently in [...]
9/19/2019
Workout 5 RFT 250m rowing 30 KB swings (53/35) 15 Dips **Getting in our 2nd long workout of the week on day 4. The row [...]
9/18/2019
Strength 1 Front squat 5x3 @ 90% of your FS 1RM - 5 minute rounds Strength 2 Romanian deadlift (RDL) 3 x 8 Optional cashout/accessory [...]
9/17/2019
Skill/Technique work Handstand push up practice ^Progressions Workout CrossFit Open Workout 13.2 10 min AMRAP 5 Shoulder to Overhead (115/75) 10 Deadlifts (115/75) 15 Box [...]
The week ahead.. September 16th
Hey Old Cityzens! We're coming down from the DC Throwdown, just over a week behind us, and now we have the CrossFit Open coming [...]
9/16/1029
Workout 4 RFT 400m run 12 Power snatch (95/65) 10 Overhead forward step lunge (95/65) 8 Dball shoulder (100/60) **Here's hoping that, five days after [...]
9/15/2019
"Air Force" For Time: 20 Thrusters, 95/65 20 Sumo Deadlift High-Pulls, 95/65 20 Push Jerks, 95/65 20 Overhead Squats, 95/65 20 Front Squats, 95/65 (4 [...]