11/22/2016
Strength Press 5 x 3 Workout 12 min AMRAP 5 dbl push up burpees 7 jumping lunges (per leg) 9 hang power clean (155/105)
The week ahead.. November 21st
Hey Old Cityzens! Have you recovered from Friday's Bulgarian split squats? Want them programmed more often? Let me know! First off, a quick reminder about [...]
11/21/2016
Strength Back squat 5 x 3 Workout 30-25-20-15-10 Wall ball (20/14) 15-12-9-6-3 Pull ups
11/20/2016
"Falkel" 25 min AMRAP 8 Handstand push-ups 8 Box jumps, 30/24 1 Rope climb **REMINDER - Yoga has been cancelled for this evening**
11/19/2016
"Barbara" 5 Rounds (rest 3 mins after each round) 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats
11/18/2016
Strength Bulgarian Split squats EMOM x 7, 5 reps per leg (45/30) Workout 12 min AMRAP 30 Double unders 10 DB snatch (45/30) *reps are [...]
11/17/2016
"Big Clean Complex" 6 Sets: Hang shrug - Hang Squat Clean - Squat Clean - Push Press Hang shrug - Hang Squat Clean - Squat [...]
11/16/2016
Strength Deadlift 5 x 3 Workout 5 rounds of In 90 seconds, do 15 Rus. KB Swings 12 Burpees 9 Ring rows *30 seconds rest [...]
Old City CrossFit’s Hiring!
Yup, that's right - we're growing and in order to facilitate that growth we need more rockstars! We're looking for smart, passionate people with a desire [...]
11/15/2016
Partner workout 20 min P1 - 500m row P2 - 7 Body weight back squats Max box jumps (24/20) (30/24 - Rx+) **Compete against [...]