CrossFit Citadel – Strongman   Zercher Yoke or Axle Carry EMOM until to failure Zercher Yoke or Axle carry x 50ft Men and women start with an empty yoke or axle. Men add 20 pounds per minute. Women add 10 pounds per minute. Continue to complete a 50ft carry EMOM until you cannot finish the carry within 60 seconds. Unlimited … Read More


CrossFit Citadel – CrossFit Warm-up Animal Instincts (No Measure) Crab Crawl x 30 feet Duck Walk x 30 feet Inch Worms x 30 feet Bear Crawl x 30 feet Couch Stretch x 2 minutes/leg Metcon Rx(+): Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, … Read More

Rockin’ 80’s Community WOD

Community WOD: April 2016 Warm-up Classic (No Measure) Row 350 Meters 15 Sit-Ups 15 Push-Ups 15 Ring Rows 25 PVC Pass-Throughs Metcon Metcon (AMRAP – Reps) “ABS, BUNS, AND THIGHS!!” In this workout you will spend one minute at each of 5 stations, resulting in a 5-minute round after which a one-minute break is allowed before repeating. This event calls … Read More