6/15/2018
Workout 4 Rounds for Time: 500 m Row 15 Wall ball (30/20) 20 DB Hang Snatch (45/30) - total reps 25 Russ KB Swing (70/53) [...]
6/14/2018
Strength Back squat Heavy 3 Workout 12 Min EMOM 1 Deadlift (135/95) 2 Power cleans 3 Front squats Rx - 135/95 Rx+ - 155/105 **If [...]
Episode #17 – Kara Britanik: Discovering Your Passion
Kara is one of our coaches and runs Old City’s admin email. My conversation with Kara covered a lot about her background, but quickly pivoted [...]
6/13/2018
Workout "Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats ^Rest precisely three minutes between each round. *45 min [...]
6/12/2018
Strength 1 Deadlift 95% x 2 Strength 2 - Speed set Deadlift 70% 3x3 (Rest 120s) Cashout WOD 3 x ME Handstand Hold* *Face wall, [...]
The week ahead.. June 11th
Hey Old Cityzens! What a great weekend! I hope you were able to spend sometime outside. Shout out to those participating in Flex on the [...]
6/11/2018
Strength/Skill Weighted pull ups 3-3-3-3-3 ** or 10 minutes strict work + 15 sec ME Ab mat sit ups after each set Workout 3 RFT [...]
6/10/2018
"Johnson" 20 min AMRAP 9 Deadlifts (245/165) 8 Muscle-ups 9 Squat cleans (155/105) **1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th [...]
6/9/2018
Workout 40 min AMRAP 400m w/Plate (45/25) 10 Deadlift (225/155) 10 Plate Ground to OH (45/25) 10 Deadlift (225/155) 10 Box step ups w/ Plate [...]
6/8/2018
Strength Back squat Heavy 5 Workout 5* - 10* - 15* - 10* - 5 Hang Power Snatch (115/75) Dips (5 x MU as Rx+) [...]