6/16/2019
SONY DSC "The Don" 66 Deadlifts (110/75) 66 Box jump (24/20) 66 Kettlebell swings (53/35) 66 Knees to elbows 66 Sit-ups 66 Pull-ups [...]
6/15/2019
Workout 20 min AMRAP 21/15 row - calories 12 DBball cleans - 100/60 10 Toes to bar **A little twist with the time priority workout [...]
6/14/2019
Strength Deadlift Heavy 5 Workout For time 400m KB Farmer's carry - (2-53/35) Rx+ - 70/53 **Grippy day to end the week. Deadlifts for 5 [...]
6/13/2019
Workout For time 400m run 30 Power cleans 30 Front rack (FR) lunge 30 Shoulder to overhead (S2OH) 400m run 20 Power clean 20 FR [...]
6/12/2019
Strength 1 Clean and Jerk 1-1-1-1-1 Strength 2 Weighted/strict dip 5-5-5 or 3xME ^SS - 3x8 DB Row Optional/Accessory Cashout Work Accumulate 2 minutes of [...]
6/11/2019
Strength Overhead squats 8-8-6-4 Workout For time 150 American KB Swings (53/35) ^EMOM 15 air squats (starting with squats at minute 0) **Here's a rare [...]
The week ahead.. June 10th
Hey Old Cityzens! Another great week and weekend in the books, and we're going to keep truckin' along. The main thing I want to [...]
6/10/2019
Strength Bench press 2 x Heavy 8 ^rest 3 minutes between efforts Workout 4 RFT 15 Push ups w/ hands on DBs 12 Renegade row [...]
6/9/2019
"D-Day Remembrance WOD" For Time 1944 meter Row Then, 6 Rounds of: 30 Burpees 30 Sit-Ups 30 Double-Unders 30 Walking Lunges Time Cap:50 min **The [...]
6/8/2019
Workout 20 RFT 5 Wall ball - 30/20 3 Bar facing burpees (only 3! for real!) 1 Clean - 185/135 **Long workout today to start [...]