9/14/2019
Strength Deadlift Heavy 5 Workout 3 RFT 20 Floor press 20 Sit ups (no weight) 20 Box step up (20” for all w/ both DBs) [...]
9/13/2019
Workout "Fran" 21-15-9 Thrusters (95/65) Pull ups ^12 min time cap Skill/Technique work EMOM x 12 - Pick 2 movements (1 each gymnastics, weighted) and [...]
9/12/2019
Strength 1 Hang snatch 2-2-2 Strength 2 Weighted pull ups 5-5-5 or 3x ME strict pull ups or strict pull up practice Optional Cashout/Accessory work [...]
9/11/2019
Workout "343" For Time 100 Deadlifts (135/95) 100 Power Cleans (95/65) 100 Ground-to-Overhead (65/45) 43 Burpees ^45 min time cap **"343" is a tribute workout [...]
9/10/2019
Strength EOtMOM x 12 Med ball/KB suitcase carry* 5 meters Rx - 20/14 med ball; 53/35 KB Workout For time Cash in: 400m run 30-20-10 [...]
The week ahead.. September 9th
Hey Old Cityzens! What a weekend! Oh man! We had NINE teams reppin' Old City at the DC Throwdown on Saturday, and they all [...]
9/9/2019
Strength Push press Heavy 10 Workout 12 min AMRAP 2-4-6-8-10.. Push up DB snatch (per arm) DB OH squat Rx - 50/35 DB **Before you [...]
9/8/2019
"Jack" 20 min AMRAP 10 Push press (115/85) 10 KB Swings (53/35) 10 Box jumps (24/20") **Army Staff Sgt. Jack M. Martin III, 26, of [...]
9/7/2019
Workout 30 min AMRAP 120 Double unders 30 Dball shoulders- (100/60) 15 Handstand push ups (scaling option) **If you missed out on Wednesday's long [...]
9/6/2019
Strength 1 Front squats 5 x 5 @ 80% - 5 minute rounds Strength 2 Step back lunge 3x14 (7 each leg) Optional cashout/accessory work [...]