6/1/2021
Workout 20 min AMRAP 10 Power cleans (135/95) 20 Deadlifts (135/95) 30 Sit ups 60 Double unders **Following up "Murph" with some barbell work after [...]
5/31/2021
"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) From WODwell- [...]
The week ahead.. May 31st
Hey Old Cityzens! Hope you all are having a great holiday weekend even with this cool weather. Where did summer go??? We're wrapping up [...]
5/30/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow for "Murph"!
5/29/2021
Workout For time 100 cal row 100 Box jumps (24/20) 100 Burpees #Partition the reps however you want. **Pick your poison! Do the movements/reps in [...]
5/28/2021
Strength 1 Hang squat clean + 2 Jerks *okay to do split jerk, too.* 3-3-3-2-2 Strength 2 Glute bridge 3 x 10 AHAP Super set [...]
5/27/2021
Strength Step back lunge 5 x 3/leg Workout 12 min AMRAP 200m run 12 Pull ups 9 KB Swings (70/53) *Your legs got a little [...]
5/26/2021
Workout 4 RFT 75 Double unders 25 Hand release push ups (ACFT style) 5 Power snatches (135/95) **Getting in some high rep double under [...]
5/25/2021
Strength EMOM x 12 1- 2-DB overhead hold - 30-45 sec 2- Chin over bar hold - 15-30 sec 3- Side plank (45 sec hold) [...]
The week ahead.. May 24th
Hey Old Cityzens! It's HOT out there! Make sure you bring your water bottle and stay hydrated before, during, and after your workout. Masks! [...]