3/31/2020 – Aerobic Capacity – W3D1
Running WOD 10 x 400m, 90 sec rest Enter your times HERE ************** **The goal today is to focus on your cadence - quick [...]
3/29/2020
"Zachary Tellier" For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups [...]
3/26/2020 – Aerobic Capacity WOD – W2W2
Running WOD 6 x 800m, 3 min rest For anyone doing the runs based on time 6 x 4:00 on/3:00 off Enter your times [...]
3/24/2020 – Aerobic Capacity W2D1
Running WOD 8 x 400m, 2 min rest Additional optional work (after 3 more min of rest) 4 x 200m, 1 min rest ************** [...]
3/22/2020
"Bert" For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter [...]
3/21/2020 – Aerobic Capacity WOD – W1D3
Running WOD 30 min time trial *Cover as much distance as possible in 30 minutes ^Scaled option - 20 min Time Trial ************** **The goal [...]
3/19/2020 – Aerobic Capacity WOD – W1D2
Running WODs 4 x 800m, 3 min rest (4 x 4:00 on/3:00 off) Additional Optional Work After your 4th interval, rest an additional 3 min [...]
3/17/2020 – Aerobic Capacity WOD – W1D1
Running WODs 6 x 400m, 2 min rest (or 6 x 2:00 on/2:00 off) After your 6th interval, rest an additional 3 minutes Additional [...]
The week ahead.. March 16th
Hey Old Cityzens.. New things happening this week, starting Monday, and I wanted to take a few minutes to address them. They were outlined [...]
3/16/2020
Workout 10 RFT 21 Double unders 15 KB Swings (53/35) 9 Push ups ^Rx+ - DUs unbroken, KB 70/53 **Let's get things going and have [...]