2/12/2021
Strength 1 Hang squat snatch + overhead squat Heavy double Strength 2 Behind the neck push press 5 x 5 Super set 1-DB Arm row [...]
2/11/2021
Strength Push press Heavy 3 Workout 5 RFT 5 Man makers (50/35) 10 Russian twists (1-50/35) *over/back=1 **Oh hai, overhead! Haven't seen you in a [...]
2/10/2021
Workout 10 RFT 35 Double unders 10 Power snatch (115/75) *Workout inspired by CrossFit Open WOD 17.5. Changing the movement, adding some weight to the [...]
2/9/2021
Skill work Handstand push ups EMOM x 12 1. Hollow Hold or (hollow hold progressions) 2. Inversion hold - against the wall, feet on a [...]
2/8/2021
Strength Deadlifts 3 x 8, 3 sec neg Workout In 12 minutes, do 5RFT 10 Deadlifts (135/95) 10 Burpees over the bar Then, max power [...]
The week ahead.. February 8th
Hey Old Cityzens! Sooo.. how about that Super Bowl game, eh? All those points scored.. and.. THAT PLAY! AMIRITE?? No need to go into [...]
2/7/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
2/6/2021
Strength Pull ups 15 min dedicated to pull ups, muscle ups, etc. Workout 7 RFT 10 Dbl KB deadlifts (2-70/53) 10 Push ups 10 DB [...]
2/5/2021
Workout 21 min AMRAP 15/12 cal row 12 Wall balls (20/14) **Similar to CrossFit Open Workout 19.1. Time domain is longer, movements are the same, [...]
2/4/2021
Skill Work Pistols Workout 12 min AMRAP 4 Pistols/leg 8 DB Push press (50/35) 12 Box jumps over (24/20) *Skill work + putting that work [...]