10/22/2022
Strength A1 - DB Split Squat -3 x 8/leg A2 - Strict chin ups -3-4 sets, max effort Workout CrossFit Open WOD 18.Zero 21-15-9 DB [...]
10/21/2022
Strength Power cleans 3-3-2-2-1 Workout "Annie" 50-40-30-20-10 Double unders Sit ups *12 min time cap* Compare to 9/17/21 Also compare to 10/16/20, as well as [...]
10/20/2022
Workout EMOM x 5 1 - 12/9 cal bike 2 - 6 DBall over the shoulders/side (100/60) 3 - 4 Chest to bar pull ups [...]
10/19/2022
Strength A1 - DB Bench press - Build to a Heavy 10, then repeat that same weight 2-3 more sets A2 - Single arm bent [...]
10/18/2022
Workout 8 RFT 100m run 10 Hang power snatch (95/65) 20 Air squats Mobility 2 rounds Sleeper stretch - 30 sec/arm Side lying quad stretch [...]
10/17/2022
Strength Deadlift -Build to a Heavy 8, then repeat that same weight 2-3 more sets Workout 8 min AMRAP 8 Hang power clean 8 Push [...]
The week ahead.. October 17th
Hey Old Cityzens! I hope everyone had great weekend. Did anyone do anything fun? Visit a corn maze? Go apple picking? Go leaf peeping? [...]
10/16/2022
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time [...]
10/15/2022
Workout 30 min AMRAP 2 Rounds of Strict "Cindy" 500/400 Meter Row *Goal: 8+ rounds One round of "Cindy" is 5 Pull ups (strict) 10 [...]
10/14/2022
Strength Sumo Deadlift 7‐5‐3‐3‐3 Workout 100/80 Bike Cals for Time Cap: 8 min *Bike cals can be completed before or after deadlifts ‐ choose your [...]