7/28/2022
Workout For time: Row 1000m 50 Thrusters (45/35) Row 500m 25 Toes to bar *Goal: sub 10 Accessory Work 2-3 Rounds 25 Banded pull-aparts (Palms [...]
7/27/2022
Strength Bench press 6-6-6-6-6-6 *Build to a heavy 6 reps over 6 sets. No maxing out! Workout 12 Min AMRAP 4 D-Ball to Shoulder (100/60) [...]
7/26/2022
Strength Hang power clean *10 minutes to find a heavy single Workout 5 RFT 12 Box Jump Overs (24/20) 10 Hang Power Clean (135/95, or [...]
7/25/2022
Workout For Time: 1200m Run (3 laps) Then.. 12 rounds of 4 Push ups 8 Pull-ups 12 Squats *Optional to wear a 20/14# vest Accessory [...]
The week ahead.. July 25th
Hey Old Cityzens! I hope everyone had great weekend. It was a hot one! So hopefully you stayed cool, but also spent some time [...]
7/24/2022
REST DAY! Get outside and do something fun. Take care of YOU on International Self Care Day. Or just relax! See you tomorrow! [...]
7/23/2022
Workout 100m Run 15 Deadlifts (225/155) 200m Run 30 Wall Balls (20/14) 400m Run 30 Wall Balls 200 m Run 15 Deadlifts 100m Run *Goal: [...]
7/22/2022
Workout Open WOD 17.5 10 Rounds for Time 9 Thrusters (95/65) 35 Double unders **Time Cap: 15 min** Accessory Work 3 Rounds for Quality Farmers [...]
7/21/2022
Partner Workout 22 min AMRAP 10 Calorie Row 7 Push-ups 3 Hang Power Cleans (135/95) *Relay style - one partner must complete the whole round [...]
7/20/2022
Workout 18 min EMOM *Every minute, on the minute, for 6 rounds, do Min 1 - 7 Burpee Pull ups (scaled version with a box) [...]