Benchmark WOD "The Chief" 5 Rounds 3 Minute AMRAP/1 Minute Rest 3 Power Clean (135/95) 6 Push-Up 9 Squat Mobility A1 Banded Couch 1x90s/Side A2 [...]

STRENGTH A1 Chest to Wall Handstand Hold (3) 4xMax* *Accumulate at least 90s over 4 attempts, or scale to box **Progress to Feet Switches or [...]

Strength A1 Deadlift 4x5 A2 Strict Press 8-8-5-5 WOD EMOM 12 1 - 16 KB Reverse Lunge (2x53/2x35) 2 - 12 KB Pendlay Row (2x53/2x35) [...]

Partner WOD You Go I Go 2 Rounds (Divide However, But Evenly) 70/55 Cal Bike 60 Ring Rows 200 Double Unders 100 KB Swings (53/35) [...]

STRENGTH A1 Deadlift (1) 4x5 A2 Strict Press (1) 4x8 WOD 12-9-6-3 Front Squat (135/95) Strict Chin-Up

Core Strength A1 Landmine Rotation 3x20 (70/50) A2 Tall Kneeling Pallof Press 3x12 reps - hold press for 2s (black or red band) WOD 5 [...]

Chief Stuff 3.0 A1 Power Clean 2-2-2... 10 Minutes to Build to Working Weight WOD EMOM 32 (8 Rounds of 4 Minutes) 1 3 Power [...]

Skill/Strength A1 Chest to Wall Handstand Hold 4x30-60s* *score is accumulated time **progress to feet switches or partner-assisted free standing A2 Wide Grip Pull-Up 4xMax [...]

DOUBLE STRENGTH A1 Zercher Squat (2) 4x5 (75% Back Squat) A2 Side Shuffle Med Ball Throw (2) 4x8 B1 Bench Press 10-10-8-8 B2 DB Bent [...]

Team, Friends, Old Cityzens, A quick note on Labor Day week... no schedule change this week, but the plan is to be closed on Labor [...]