The week ahead.. March 19th
Hey Old Cityzens! Oh man.. how 'bout that 18.4?? How's your low back feeling? I hope 'smoked' isn't your answer, and that you're giving yourself [...]
3/19/2018
Workout 3 RFT of 400m run, then 3 rounds of 12 Deadlifts 9 Hang power cleans 6 Push jerks Rx - 155/105 ^The workout starts [...]
3/18/2018
"32 Hokies" 7 RFT 4 Squat Clean & Jerks (135/95#) 16 Deadlifts (135/95#) 32 Double Unders **On April 16, 2007, a student at Virginia Tech [...]
3/17/2018
Strength Back squat 2-2-2-2-2 w/ 3 sec pause Workout 15 min AMRAP 200m run 8 Push ups 16 KB swings - Rus 53/35 24 Air [...]
3/16/2018
**CrossFit Open WOD 18.4 For time 21-15-19 Deadlifts - 225/155 Handstand push ups 21-15-9 Deadlifts - 315/205 50' Handstand walk (25' down/25' back) after each [...]
3/15/2018
Strength Bentover row 3 x 8 AHAP (as heavy as possible) Workout "Jackie" For time 1000m row 50 thrusters - 45# 30 Pull ups ^Compare [...]
Jen Does Stuff – Reverse Ring and Preparation.. or lack of it
A few weekends ago I completed The Reverse Ring, which is a 71 mile counter clockwise circuit run of the Massanutten trail. Its sister run [...]
3/14/2018
Strength 1 Snatch Double Strength 2 Push press 3-3-3-3-3 *heavy 3 CashoutWOD In 1 min, do 30 sec max WATTS on the bike 30 sec [...]
3/13/2018
Workout 4 RFT 400m run 20 Wall ball - 20/14 15 Box jump - 24/20 10 Dball shoulder - 100/60 2 min rest between rounds [...]
3/12/2018
Strength Clean and Jerk Heavy single Workout For 5 rounds, do 20 sec burpees 20 sec Power clean 20 sec rest 20 sec burpees 20 [...]