The week ahead.. October 14th
Hey Old Cityzens! First things first - REGULAR SCHEDULE ON MONDAY. Okay, now that that's out of the way.. 20.1 is DONE! For those [...]
10/14/2019
Strength Back squat Heavy 8 Workout* 10 RFT 2 Turkish Get-Ups (one per side) - (53/35) 5 Burpees ^12 min time cap *repeat from 5/6/19, [...]
10/13/2019
"The Chief" AMRAP in 3 minutes 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats Then Rest 1 minute Happy Birthday, US Navy [...]
10/12/2019
Workout 4 RFT 400m run 15 Overhead squats (95/65) 15 Box jumps (24/20) **Simple workout by design taken from the theoretical template of CrossFit programming. [...]
10/11/2019
Workout CrossFit Open WOD 20.1 10 RFT 8 Ground to overhead (95/65)^ 10 Bar facing burpees *15 min time cap* ^Snatch or clean and jerk [...]
10/10/2019
Strength/Skill work Handstand push ups -More advance work, too, such as free standing holds and handstand walks. Workout 5 min AMRAP 7 Dips 14 Single [...]
10/9/2019
"Barbara" 5 rounds, each for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between each round. **This is a [...]
10/8/2019
Strength Power snatch + Overhead squat Heavy 3 Workout 12 min AMRAP 30 Double unders 2+ Hang snatches (115/75) *Starting off with some snatch work [...]
The week ahead.. October 6th
Hey Old Cityzens! Ahhhh! All the signs of October - the floor is fixed! The weather is finally feeling more Fall-like! And the CrossFit Open [...]
10/7/2019
Strength Back squat Heavy 8 Workout 24-12-6 Burpees Jumping lunges (2=1) KB Swings (70/53) **The floor at the middle section of the rig is back, [...]