11/1/2019
Workout CrossFit Open Workout 20.4 For time: 30 Box jumps (24/20) 15 Clean and jerks (95/65) 30 Box jumps (24/20) 15 Clean and jerks, (135/85) [...]
10/31/2019
Back squat Heavy 5 Workout 10-9-8-7-6-5-4-3-2-1 Box jumps (30/24) 100m suitcase carry (1-KB, 70/53)^ ^switch hands whenever/however often you want **More squats! We did air [...]
10/30/2019
Workout 20 min AMRAP 2 rounds of Cindy^ 20 cal row - 15/12 cal bike - 400m run* *Pick two, alternate each round. Cindy - [...]
10/29/2019
Strength 1 Back squat EMOM x 5 5x5 @ 85% Strength 2 Weighted Dips 5-5-5 or 3 x ME (max effort) *SS 4x10 Side Plank [...]
The week ahead.. October 28th
Hey Old Cityzens! How 'bout them Nats! *posted at start of Game 5.. :| The World Series is back in DC since 1933 and [...]
10/28/2019
Strength Snatch grip deadlift 8-5-3-3-3 Workout 3 RFT 12 Power snatch 12 Thrusters Rx - 95/65 **Not sick of deadlifts yet after 20.3?? Good! We've [...]
10/27/2019
"Ned" 7 rounds of: 11 body-weight back squats 1,000-meter row *yes, this is going to be a long workout.. **Special Agent Nathan "Ned" Schuldheiss, 27, [...]
10/26/2019
Strength Bench press Heavy 8 Workout For Time: 10 Strict Presses 15 Overhead Squats 20 Push Presses 25 Front Squats 30 Push Jerks 35 Back [...]
10/25/2019
Workout CrossFit Open Workout 20.3 Repeat!! 18.4 For time: 21 deadlifts (225/155) 21 handstand push-ups 15 deadlifts (225/155) 15 handstand push-ups 9 deadlifts (225/155) [...]
10/24/2019
Workout 24 min AMRAP 250m row 20 Dball shoulder - 100/60 20 Weighted step ups (1-50/35) (24/20) 10 Strict Dips *rings or matador is okay. [...]