10/1/2017
"Hansen" 5 rounds for time of: 30 KB Swings (70/53) 30 Burpees 30 GHD sit ups **Marine Staff Sgt Daniel Hansen died February 14th in [...]
9/30/2017
Strength Bench press 5 - 65% 5 - 70% 5 - 75% 5 - 80% Workout "Pick your goat" 5-4-3-2-1 Strict Muscle Ups -or- 10-8-6-4-2 [...]
9/29/2017
Strength Back squat 10 - 60% 8 - 75% 6 - 80% 4 - 85% Workout Heavy "Randy" 75 Power Snatch (115/75) **First off, "Randy" [...]
9/28/2017
Workout 4 RFT 10 DB Thrusters (50/35) 20 DB Snatches alt arms (50/35) 50 Double Unders 200m Farmers Carry (50/35) **Okay, so there's a lot [...]
9/27/2017
Strength Front squat 3 @ 70% 3 @ 75% 3 @ 85% 3 @ 90% Workout 7 Min AMRAP 5 Box Jumps (30/24) 3 Squat [...]
9/26/2017
Strength Overhead squats 3-3-3-3-3 Workout 3 min AMRAP 10 Burpees over the Bar 10 Push Press (115/75) Rest 2 min Complete this a total of [...]
The week ahead.. September 25th
Hey Old Cityzens! Imma start off by saying HOLY SHIT WHAT A WEEKEND! Okay now that I've calmed down - phew! - let me tell [...]
9/25/2017
Workout Run 400m 75 Thrusters (75/55) 50 Dips Run 400m 50 OH Squats (75/55) 75 Sit ups Run 400m **This is a long, high rep [...]
9/24/2017
"Kev" 26 Min AMRAP w/ a Partner 6 deadlifts, 315 lb., each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 100m Farmers carry - 2x70/53 [...]
9/23/2017
Read all about it HERE. Back squat Bench press Deadlift