8/9/2017
Strength Front squat 5-75% 3-80% 3-85% 1+ 95% Workout In 12 min, do 400m Farmer's carry Then in the time remaining, AMRAP of 12 Chin [...]
8/8/2017
Strength Power cleans 2-2-2-2-2 Touch and go Workout 7 min AMRAP of: 115-lb. push presses Each time you break, perform 10 dips Rest 3 minutes [...]
The week ahead.. August 7th
Hey Old Cityzens! Keeping this one short, but still keeping it focused on shoulder health. With the CrossFit Games this past weekend, Crossover Symmetry has [...]
8/7/2017
Workout 10 rounds for time of: 7 Sumo deadlift high pull - 135/95 7 Front squats - 135/95 7 Push jerks - 135/95
8/6/2017
"31 Heroes" As Many Reps as Possible (AMRAP) - with a Partner in 31 minutes 8 Thrusters (155/105) 6 Rope Climbs (15 ft) **Scale with [...]
8/5/2017
Strength Deadlift 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% Workout 3FRT 15 Power cleans 12 Lunges - total 9 Shoulder [...]
8/4/2017
Strength Bench press 5 - 55% 5 - 60% 5 - 65% 5 - 70% Workout 4 RFT 14 Knees to elbow (K2E) 60 sec [...]
8/3/2017
Strength Back squat 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% Workout 15 min AMRAP 20/15 - Bike/row calories (M/W) 10 [...]
8/2/2017
7 min AMRAP 12 Deadlift - 185/135 10 Push ups 100m KB carry - side 3 min Rest 7 min AMRAP 10 Hang power clean [...]
8/1/2017
Strength Front squat 3 @ 70% 3 @ 75% 3 @ 85% 3 @ 90% Workout 6 RFT 10 Chest-to-bar Pull-ups 10 D-ball Shouldering - [...]