11/13/2017
Workout 4 min AMRAP of 3 Cleans - 155/105 6 OTB burpees 12 air squats Rest 2 min Repeat until completed a total of 4 [...]
11/12/2017
"Blake" 4 RFT 100ft Walking lunge w plate OH (45/25) 30 Box jump (24/20) 20 Wall ball (20/14) 10 Handstand push-ups **U.S. Navy Senior Chief [...]
11/11/2017
Strength Deadlift 5 - 70% 3 - 80% 3 - 85% 3 - 90% 2 - 95% Workout "Armistice" 11 min AMRAP 11 Power Cleans [...]
11/10/2017
Strength Bench press 5 - 75% 3 - 80% 3 - 85% 1+ 95% Workout 4 RFT 8 Hang squat cleans 8 Jerks 2 Wall [...]
11/9/2017
Strength Back squats 5 - 65% 5 - 70% 5 - 75% 5 - 80% 5 - 80% Workout Complete 4 rounds of In 2 [...]
11/8/2017
Workout Complete as many rounds as possible in 20 minutes of: 5 Thrusters (95/65) 7 Hang Power clean (95/65) 10 Sumo Deadlift High-pull (95/65) **Reaching [...]
11/7/2017
Strength Front squat 3 - 70% 3 - 75% 3 - 80% 3 - 90% Workout For 10 min 15 sec Active hold bottom of [...]
The week ahead.. November 6th
Hey Old Cityzens! Welcome to November! I hope you all remembered to ‘fall back’ Saturday night… yes? Well a couple more reminders this week is [...]
11/6/2017
Strength Push jerk 3-3-3-3-3 Workout 4 RFT 10 Dbl KB Floor press - 53/35 20 Sit up 10 Strict HSPU **Okay, starting off the week [...]
11/5/2017
"Jared" Four rounds of: Run 800 meters 40 Pull-ups 70 Push-ups **U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned [...]