CrossFit Total – Saturday, April 1st
No fooling! Time to test your absolute strength! Come out to Old City CrossFit on Saturday, April 1st from 1-3pm and throw some serious plates [...]
3/23/2017
Skill work Muscle up/pull up work Workout 15 min EMOM 1. 1-3 rope climbs 2. 6 strict dips 3. 12 V-ups
3/22/2017
Strength Barbell split squat 20 minutes to build to a heavy 2 reps/leg Workout 15-12-9-6-3 Thrusters - 95/65 KB Swings - 53/35 Push ups
The week ahead.. March 20th
Hey there, Old Cityzens! Four weeks down, one to go with a final Open workout concluding this Friday. Phew! How 'bout we have fun with [...]
3/21/2017
Strength/Skill 15 min of 2 Snatch balance 1 Overhead squat Workout Barbell Tabata Tabata Hang power snatch - 135/95 Tabata Overhead squat - 95/65 Tabata [...]
3/20/2017
Workout 10RFT 7 C2B pull ups 9 Burpees 11 Wall ball *30 min time cap*
3/19/2017
"Wittman" 7 rounds for time of: 15 KB Swings - 53/35 15 Power clean - 95/65 15 Box jumps - 24/20 *U.S. Army Sergeant Jeremiah [...]
3/18/2017
Strength Snatch Balance 5 x 3 Workout "Nancy" 5 RFT 400m run 15 Overhead squats - 95/65
3/17/2016
CrossFit Open Workout 17.4 REPEAT of 16.4!! Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts - 225/155 55 wall-ball [...]
3/16/2017
Strength Back squat 5 x 3 Workout For time: 100 single unders (SU) 5 Man makers (MM)- 45/30 80 SU 4 MM 60 SU 3 [...]