6/29/2018
Strength 1 Deadlift 1RM Optional Strength 2 - speed set Deadlift 60% 2 x 3 Optional CashoutWOD 3 x ME glute bridges @ 40-50% of [...]
6/28/18
Strength Romanian Deadlift (RDL) 5-5-5 AHAP Workout For time 21 - 15 - 9 Burpees Pull Ups *rest 3 mins* 15 - 9 - 6 [...]
6/27/18
Strength Push press 3RM Partner workout 6 RFT (each each person does 3 rounds) 3 Wall walks 6 Sumo deadlift high pull (115/75) 9 Thrusters [...]
6/26/2018
Workout 4 RFT Bike cal - 20/15 5 Dball shoulder + squat/side - 100/60 10 Knees to elbow 15 Push ups - feet on dball [...]
6/26/2018
Workout 4 RFT Bike cal - 20/15 5 Dball shoulder + squat/side - 100/60 10 Knees to elbow 15 Push ups - feet on dball [...]
The week ahead.. June 25th
Hey Old Cityzens! I hope you had another great weekend. How about that SuperFit competition on Saturday! Shout out to the guys and gals who [...]
6/25/2018
Strength Back squat 3-3-ME (last week's weights) or Heavy 3 Workout 10 min AMRAP 2-4-6-8-10-12... Goblet Squat (70/53) KBS (70/53) **Do you remember what you [...]
6/24/2018
"Bradshaw" 10 rounds of: 3 Handstand push-ups 6 Deadlifts - 225/155 12 Pull-ups 24 Double-unders **U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, [...]
6/23/2018
Strength Power clean 2-2-2-1-1-1 Workout 10-9-8-7-6-5-4-3-2-1 DB lunges - 45/30 (1DB OH, the other in the rack pos) - total steps Weighted Sit ups - [...]
6/22/2018
Strength Bench press Heavy 5 Workout 12 min AMRAP 15 Push Press (135/95) 10 Toes to bar 100m Racked KB Walk (53/35 x 1, switch [...]