10/23/2019
Strength 1 Power clean + Front squat + Jerk 2-2-2-1-1 *10 minutes to build up to a weight, then 2.5 min intervals Strength 2 Bent [...]
10/22/2019
Skill/Technique Kettlebell snatch + Kettlebell windmill 3 x 5 per arm *Lengthy KB Snatch video Workout 40-30-20-10 Double unders Amer KB Swings (53/35) Air [...]
The week ahead.. October 21st
Hey Old Cityzens! Wrapping up 20.2! Phew! What did you think?? In your wheelhouse? Did you do as well as expected? Did [...]
10/21/2019
Workout DB Chipper For time 100 Lunges* 80 Renegade rows* 60 Sit ups * 40 Floor press * 20 Hang squat cleans * 10 Man [...]
10/20/2019
"Ricky" Complete as many rounds as possible in 20 minutes of: 10 Pull-ups 5 KB Deadlift (70/53) *actually DB DL at 75/55 8 Push press [...]
10/19/2019
Strength Back squat Heavy 5 *If you weren't in class on Monday, build to a heavy 8* Workout 6 min AMRAP Bike 10/7 cal 8 [...]
10/18/2019
Workout CrossFit Open WOD 20.2 Complete as many rounds as possible in 20 minutes of: 4 Dumbbell thrusters (50/35) 6 toes-to-bars 24 double-unders Movement [...]
10/17/2019
Strength 1 Deadlift - 4 minute intervals 5.5.5.3.1 Strength 2 Bench press 8-8-8 SS - DB Row 3x12 ^No cashout. **Busy day. Lots of getting [...]
10/16/2019
Skill/Technique work Toes to bar Workout 12 min AMRAP 24 Lateral hops 6 Curtis P (95/65) 12 V up **Big focus today on some skill [...]
10/15/2019
Workout 5 RFT 12 Deadlifts (225/155) 12 Strict Handstand push ups (one scaling option, and another option, and another) 12 Box jump over (24/20) **There's [...]