3/1/2020
"Josie" For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 Power cleans 6 Front squats Then, 1-mile run Men: [...]
2/29/2020
Strength Back squats 3 x 6 w/ 3 sec negative Partner workout 12 min AMRAP (as many rounds as possible) 5 Dbl DB Ground to [...]
2/28/2020
Workout 3 RFT 2 Rounds of "DT" 4 Rounds of "Cindy" 60 Double unders *35 min cap "DT" 12 Deadlifts 9 Hang power cleans 6 [...]
2/27/2020
Strength 2 KB/DB Press 3x6 w/3s Negative Workout 6 min AMRAP 250m row 200m run 15 KB swings (70/53) ^rest 2 min, repeat. Starting over. [...]
2/26/2020
Strength Deadlift 3x6 w/3s Negative Workout 10 RFT 4 Burpees OTB 1 Power clean 2 Front rack lunges/total 3 front squats Rx - 135/95 **Today [...]
2/25/2020
Workout 20 min AMRAP 10 Dball shoulder (100/60) (tutorial) 10 Pistols; Scaling options to a box, and heel taps from ontop of a box 10 [...]
The week ahead.. February 24th
Hey Old Cityzens! It's starting to feel like spring! It's getting a little brighter a tad earlier each day, and the sun is hanging [...]
2/24/2020
Strength 1 Squat clean EMOM x 10 (rest min 5) 3 reps Strength 2 Snatch grip deadlift 3-3-3-3-3 S.S - Weighted chin ups 3x ME; [...]
2/23/2020
"Hidalgo" For time Run 2 miles Rest 2 minutes 20 Squat cleans (135/95) 20 Box jump (24/20) 20 Walking lunge steps with plate overhead [...]
2/22/2020
Workout For time 800m run Then, 8 rounds of 8 Power cleans (135/95) 8 Handstand push ups (HSPU) Then, 800m run **Good news -- we're [...]