6/12/2018
Strength 1 Deadlift 95% x 2 Strength 2 - Speed set Deadlift 70% 3x3 (Rest 120s) Cashout WOD 3 x ME Handstand Hold* *Face wall, [...]
The week ahead.. June 11th
Hey Old Cityzens! What a great weekend! I hope you were able to spend sometime outside. Shout out to those participating in Flex on the [...]
6/11/2018
Strength/Skill Weighted pull ups 3-3-3-3-3 ** or 10 minutes strict work + 15 sec ME Ab mat sit ups after each set Workout 3 RFT [...]
6/10/2018
"Johnson" 20 min AMRAP 9 Deadlifts (245/165) 8 Muscle-ups 9 Squat cleans (155/105) **1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th [...]
6/9/2018
Workout 40 min AMRAP 400m w/Plate (45/25) 10 Deadlift (225/155) 10 Plate Ground to OH (45/25) 10 Deadlift (225/155) 10 Box step ups w/ Plate [...]
6/8/2018
Strength Back squat Heavy 5 Workout 5* - 10* - 15* - 10* - 5 Hang Power Snatch (115/75) Dips (5 x MU as Rx+) [...]
6/7/2018
Workout 3 RFT 200 Double unders 15 Handstand push ups 10 DB Curtis P - 45/30 **OOh boy. So I'm sure everyone will first look [...]
6/6/2018
Strength 1 Deadlift 90% x 2 Strength 2 - speed set Deadlift 70% 3 x 3 on the 2 min Cashout WOD 1000m row **Gotta [...]
6/5/2018
Strength Power clean 3-3-3-2-2-2 Workout 4 RFT 20 Push press - 95/65 15 Power cleans - 95/65 10 Jumping lunges (total) 200m run **Power cleans [...]
The week ahead.. June 4th
Hey Old Cityzens! I hope you had a great weekend. One of these days we might get a complete weekend with no rain - wouldn't [...]