11/22/2022
Workout "Thanksgiving Sampler Platter" For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups (seated DB [...]
11/21/2022
Strength Deadlift -Build to a Heavy 5, then repeat that same weight 3-4 more sets Workout 4 rounds 20 sec bike sprint Walking lunges - [...]
The week ahead.. November 21st
Hey Old Cityzens! I hope everyone had great weekend. And is looking forward to spending some extra time with family and friends this week [...]
11/20/2022
REST DAY! Get outside and do something fun. Or just relax! ROMWOD - aka guided stretching and mobility work - at 10am with Coach [...]
11/19/2022
Workout 9 rounds 12/9 cal bike 5 Burpee pull ups 3 Hang squat cleans (135/95) 100m run
11/18/2022
Strength Power snatch 3-3-2-2-1 Workout 30-20-10 Wall balls (20/14) Med ball sit ups Accessory Work 2 rounds Banded supine wall stretch - 1 min Banded [...]
11/17/2022
Strength A1 - Incline DB Bench - neutral grip -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Single [...]
11/16/2022
Benchmark Girl WOD "Nancy" 5 RFT 400m run 15 Overhead squats (95/65) *25 min time cap* *Compare to 9/1/21* Also, click HERE for previous times [...]
11/15/2022
Strength Deadlift -Build to a Heavy 5, then repeat that same weight 2-3 more sets Workout For time 30-25-20-15-10 Handstand hold (sec) 15-12-9-6-3 Hang power [...]
11/14/2022
Strength A1 - Bulgarian Split Squat - (use low boxes/45s) -3 x 8/leg A2 - KB Pullover -3 x 10 Workout 10 min AMRAP 250m [...]