2/15/2018
Workout 20 min AMRAP Bike - 10/8 cal 5 Man makers - 45/30 10 Walking lunges - 45/30 10 Walking lunges - unweighted *So we've [...]
2/14/2018
Strength 1 High hang snatch + Overhead squat (OHS) 2-2-2-2 *as technique work Strength 2 Stiff legged deadlift - 3x5 - 60% of DL *or [...]
2/13/2018
Strength Weighted pull up 3-3-3 or 15 min of technique work Workout 15 min AMRAP 10 Handstand push ups (HSPU) 15 Toes to bar 20 [...]
The week ahead.. February 12th
Hey Old Cityzens! Oh man.. another great week completed, another great week ahead of us. One week closer to the CrossFit Open, too!. Are you [...]
2/12/2018
Strength Clean + Front squat + Jerk *Heavy single of the complex Workout For up to 10 rounds, within 15 min 1 Deadlift 2 Power [...]
2/11/2018
"Viola" Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches (95/65) 17 pull-ups 13 power cleans (95/65) Post [...]
2/10/2018
Strength Front squats Heavy 3 Workout 8 rounds of In 1 min Max strict press - 60-65% of FS weight Max barbell lunges (step forward) [...]
2/9/2018
Workout 21-18-15-12-9-6-3 Power cleans - 135/95 Box jumps - 24/20 Start each round with 200m run *30 min time cap* **Another doozy of a workout. [...]
2/8/2018
Strength 1 High hang clean + jerk Heavy double Strength 2 Deadlift Heavy 3 Cashout WOD For time 1 Burpee 1 DB Power clean - [...]
2/7/2018
Skill/Technique work Muscle snatch - 5 x 3 for technique. *Not a heavy 3 Workout CrossFit Open 17.5-ish For 4 rounds, do 3 min work, [...]