1/4/2018
Workout 30 Min AMRAP 500m row 10 Man Makers (45/30) 15 Toes to Bar (progression work HERE and more tips HERE and scaling options HERE) [...]
1/3/2018
Workout "Annie" 50-40-30-20-10 Double unders Sit ups *12 min time cap Compare to 4/7/17 and 6/22/16, 11/18/15, 6/19/15 Strength Back squats Build to a heavy [...]
The week ahead.. January 1st
Hey Old Cityzens! Happy New Year! Welcome to 2018! You know that calories/macronutrients from 2017 don't carry over to 2018, right? Clean slate, y'all! First [...]
1/2/2018
Strength Hang power snatch Build to a heavy 3 Workout 5 RFT 10 Power snatch - 95/65 10 Burpees OTB **As mentioned in the weekly [...]
1/1/2018
HAPPY NEW YEAR!!
12/31/2017
OPEN GYM ONLY - 9AM-11AM Need a workout? Here you go! For Time 31 Push Press (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 [...]
12/30/2017
Strength Back squat 3-75% 3-80% 3-85% 3-90% Workout Partner WOD 21-15-9 Row - calories Push ups Deadlifts - 225/155 **Okay so here's how this partner [...]
12/29/2017
Strength Bench press 3-70% 3-75% 3-85% 3-90% Workout 12 min AMRAP^ 7 KB Clean & Jerk/arm 14 Step ups (24/20") 21 Sit ups ^All movements [...]
12/28/2017
Strength Back squat 3-70% 3-75% 3-85% 3-90% Workout 3 RFT 12 Cleans - 135/95 12 Broad jumps (plate->plate of your barbell) 120 Single unders **First [...]
12/27/2017
Workout 20 min AMRAP 10/8 Bike calories 8 Burpee pull up 6 Dball shoulders (3/3) - 100/60 **As mentioned in the weekly post, this should [...]