12/18/2017
Strength Front squats 5-65% 5-70% 5-75% 5-80% Workout 10-9-8-7-6-5-4-3-2-1 DB snatch (per arm/alternating) - 50/35 Box jump - 24/20 1-2-3-4-5-6-7-8-9-10 **For the workout, you alternate [...]
12/17/2018
"Victoria" 5 RFT 10 Thrusters (95/65) 14 Box Jumps (24/20) 12 Sumo Deadlift High Pulls (95/65) 12 Burpees 27 KB Swings (53/35) **Victoria Soto was [...]
12/16/2017
Strength Hang squat clean 2-2-2-2-2 Workout 15 min AMRAP 200m run 10 burpees 5 DB hang clusters - 45/30 **Unlike the main lifts this week, [...]
12/15/2017
Fight Gone Bad! 3 Rounds For Total Reps 1 minute Wall Balls (20/14) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20") [...]
12/14/2017
Strength Deadlift 5 x 5 @ 75% Workout 12-9-6 reps for time of: Power Clean Front Rack Lunge (total - step backwards) Front squat Rx [...]
12/13/2017
Strength Bench press 5 x 5 @ 75% Workout 12 min AMRAP 2+ Handstand push up (HSPU) (scaling options) 5 Unbroken Push press - 155/105^ [...]
12/12/2017
Strength Back squat 5 x 5 @ 75% Workout 4 RFT 5 Man makers - 50/35 25 Ab mat sit ups (15 GHD) **As mentioned [...]
The week ahead.. December 11th
Hey Old Cityzens! WHAT A PARTY on Friday, eh?? Oh, lordy! And by the looks of the low turn out at open gym on Saturday, [...]
12/11/2017
Partner Workout^ 20 min AMRAP 35 Double unders 30 KB swings (Amer) - 53/35 25 Air squats 20 Chest to bar pull ups 15 KB [...]
12/10/2017
"Pearl Harbor 12.7.41" For Time 12 Ring Dips 7 Power Cleans (165/105 lb) 41 Double Unders 12 Ring Dips 7 Back Squats (165/105 lb) 41 [...]