The week ahead.. October 9th
Hey Old Cityzens! It looks like summer came back this weekend. Uh! I thought we were done with the humidity. That might put the fleeces [...]
10/9/2017
Strength Bench press 5 - 65% 5 - 75% 5 - 85% ** Each set is follwed by a set of 2-DB rows, reps of [...]
10/8/2017
"Josh" For time. 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps [...]
10/7/2017
Strength Back squats 8 - 65% 6 - 75% 4 - 80% 4 - 85% Workout 3 RFT 5 Dips 10 Burpees Run 400m *This [...]
10/6/2017
Workout 10 2-min Rounds of Row 25 Cals Max Jerks (225/155) **Okay, so this is how it's going down.. This workout should be challenging two [...]
10/5/2017
Strength Bulgarian split squats 4 x 7 (leg) *After each leg, do 5 box jumps at 30/24 *Rest at least 30 sec before resuming BSS [...]
10/4/2017
Strength/Skill/Technique Power snatch + Overhead squat + Snatch balance 1-1-1-1-1-1 Workout "Karen" For time 150 Wall Balls - (20/14) 12 Min Time Cap *Compare to [...]
10/3/2017
Skill Assessment Max distance broad jump 3 attempts Workout 7 Min AMRAP 5 Hang Power Snatch (135/95) 3 Overhead Squats 10 Pull Ups **Okay, so [...]
The week ahead.. October 2nd
Hey Old Cityzens! First off.. shout out to Liam, Kayla, Katie, and Rachel for representing Old City at the SuperFit Games held at Trident CrossFit [...]
10/2/2017
Strength Deadlift 8 - 65% 6 - 70% 4 - 75% 4 - 80% Workout 12 Min AMRAP 20 Sit ups (Unweighted) 10 DB Dead [...]