1/25/2023
Strength A1 - Barbell reverse lunge 3 x 10/total *Alternate steps A2 - 90/90 Hip Switch - 3 x 8-10/total Workout Tabata* KB Swings (70/53) [...]
1/24/2023
Workout Old City Benchmark #5 5 RFT 400m run 15 Deadlifts (225/155) Compare to 10/24/22 Compare to 6/14/22 Compare to 4/13/22
1/23/2023
Workout 20 min AMRAP 2 Rounds of “Cindy” 12/9 cal Bike “Cindy” is 5 pull ups, 10 push ups, 15 air squats
The week ahead.. January 23rd
Hey Old Cityzens! I hope everyone had great weekend. The cooler temps didn't keep me away from the trails, and I was able to [...]
1/22/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away [...]
1/21/2023
Workout CrossFit Open 20.5 (scaled) For time, partitioned any way 40 Pull ups 80 cal Row 120 Wall balls (20/14) *20 min time cap
1/20/2023
Strength A1 - Back squat -Build to a Heavy 5 and repeat 2-3x A2 - Standing broad jumps^ - 3 x 5 ^Walk back to [...]
1/19/2023
Strength A1 - Snatch Grip Deadlift -Build to a Heavy 5 and repeat 2-3x A2 - Straight leg hip abduction - 3 x 10 Workout [...]
1/18/2023
Workout “Elizabeth” 21-15-9 Cleans (135/95) Dips *12 min time cap* **Completed as 21 cleans, 21 dips; 15 cleans, 15 dips; 9 cleans, 9 dips. [...]
1/17/2023
Strength A1 - Floor Press - Build to a heavy 5 reps, then repeat that weight another 2-3x A2 - KB pullover - 3 x [...]