3/15/2024
Open Workout 24.3 All for time: 5 rounds of: 10 thrusters, weight 1 (95/65) 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 [...]
3/14/2024
Workout 4 RFT 50 Air squats 400m run 30 Sit ups 20 Burpees *2 min rest between rounds *Score is total time after final round [...]
3/13/2024
Strength A1 - Bench press -3 x 3* *1 sec pause at the chest 1st rep every set A2 - Powell Raises -4 x [...]
3/12/2024
Strength 1 A1 - Split snatch - Build to a heavy 3. Repeat that top weight 1-2 times. Strength 2 B1 - Romanian Deadlift -4 [...]
3/11/2024
Workout 7 min AMRAP (12.5) 3-6-9-12.. Chest to bar pull ups Thrusters (95/65) **Rest 7 minutes** 7 min AMRAP (13.4) 3-6-9-12.. Clean and jerks (135/95) [...]
The week ahead.. March 11th
Hey Old Cityzens! Happy Week 3 - and final week - of the CrossFit Open! I hope everyone had great weekend, remembered to change [...]
3/10/2024
REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -Gainz Club at 11am See you tomorrow!
3/9/2024
Strength A1 - Back squat -3-3-3-3 *2 sec tempo down every rep A2 - Lateral band walks -4 x 10/left and right Workout [...]
3/8/2024
CrossFit Open WOD 24.1 20 min AMRAP 300-meter row 10 deadlifts (185/125) 50 double-unders Check out the CrossFit Games Website for the workout and movement [...]
3/7/2024
Strength A1 - Bench press -3-3-3-3* *1 sec pause at the chest on the 1st rep every set. *Increase the weight on the bar each [...]