Strongman

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 drops … Read More

Deadlift EMOM

CrossFit Citadel – Strongman Weightlifting Deadlift EMOM Starting at 225/135 pull 1 deadlift EMOM, adding 10 pounds per minute until you hit 315/225. THEN pull 1 deadlift EMOM adding 5 pounds per minute until you fail a rep. Record ending weight.

Misguided Journey

As a CrossFit athlete, I can reflect on the changes that I have made in my lifestyle and admire the progress that has been made; but as a CrossFit athlete, I must continue to look forward, constantly moving in the direction of my next goal, my next challenge, my next victory! My chosen lifestyle is not a destination, but a … Read More

Crossfit Endurance

CrossFit Citadel – CrossFit Warm-up Classic (No Measure) Row 400 Meters 20 Sit-Ups 20 Push-Ups 20 Ring Rows 25 PVC Pass-Throughs WOD 5k Row (Time) Max Effort 5k Row

Community WOD

CrossFit Citadel – CrossFit Warm-up Classic (No Measure) Row 400 Meters 20 Sit-Ups 20 Push-Ups 20 Ring Rows 25 PVC Pass-Throughs WOD Metcon (Time) Rx+ In teams of two, with only one person working at a time, complete: 100 Burpees 200 American Kettlebell Swings (53/35) 300 Squats 800 Meter Run* 300 Squats 200 American Kettlebell Swings 100 Burpees Rx In … Read More

Terry

CrossFit Citadel – CrossFit Metcon Terry (Time) For Time: 1-Mile Run 100 Push-Ups 100m Bear Crawl 1-Mile Run 100m Bear Crawl 100 Push-Ups 1-Mile RunIn honor of Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, LouisianaTo learn more about Terry click here

“Murph”

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

April 2016 Community WOD

CrossFit Citadel – CrossFit 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