6/19/2017
Workout "The Chief is Dead" 4 min AMRAP 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95) 1 minute Rest **Repeat 5 [...]
6/18/2017
"Reps for Rescue" Partner Workout For Time: 400m run 100 wall ball 100 pull ups 100 Hang Power Cleans 95/65# 100 burpee box jumps 24/20" [...]
6/17/2017
Strength Deadlift 6 reps @ 70% 6 reps @ 80% 4 reps @ 85% 3 reps @ 90% 2 reps @ 95% Workout 30-20-10 Deadlifts [...]
6/16/2017
Strength Bench press 1 rep max Workout 12 min AMRAP 6 Sit ups w/ DB 9 Push ups 12 DB snatch (6/6)* 15 sec hold [...]
6/15/2017
Strength Back squat 6 reps @ 70% 6 reps @ 80% 4 reps @ 85% 3 reps @ 90% 2 reps @ 95% Workout For [...]
6/14/2017
Workout 10 RFT 100m run 3 Hang power cleans - 135/95 6 Lunges - 135/95 (3/3) 9 Box jumps (24/20")
6/13/2017
Strength Bulgarian Split squats 4 x 7 reps (1 set every 90 sec) Single leg RDL 4 x 4-7 reps (1 set every 90 sec) [...]
The week ahead.. June 12th
Hey Old Cityzens!... and hopefully greetings to some New Cityzens! What a great week, huh?! It was awesome to see so many people at the [...]
6/12/2017
Workout "Elizabeth" 21-15-9 Cleans (power) - 135/95 Dips *12 min time cap* Strength (following the WOD) 20 min to build to a heavy complex 1 [...]
6/11/2017
Workout 7 Bear Complex (135/95) 50 Double unders (DU) 5 Bear Complex (155/105) 50 DUs 3 Bear Complex (185/135) 50 DUs