10/15/2021
Strength 1 Hang power clean + hang squat clean Heavy 2 Strength 2 Pause push jerks 5 x 3 Super set Wall supported Single leg [...]
10/14/2021
Workout 20 min AMRAP 60 Double unders 30 KB swings (53/35) 3 Wall walks **This workout is loosely inspired by the first Open workout this [...]
10/13/2021
Strength Bench press 5 x 5 ^1 sec pause at the chest on the first 2 reps of each set Workout 4 RFT 12 DB [...]
10/12/2021
Strength Back squat Heavy 5 *a new set every 2.5 minutes Workout 8 min AMRAP 8 Box jumps (30/24) 4 Dball over shoulder (100/60) **Taking [...]
10/11/2021
Workout For time 400m run then 8 rounds of 6 Sumo deadlift high pull (75/55) 4 Burpees over the bar then 400m run then 8 [...]
The week ahead.. October 11th
Hey Old Cityzens! Yoooo!! Congrats to all our competitors who represented Old City at the DC Throwdown this past Saturday at District CrossFit. Claudia [...]
10/10/2021
REST DAY! Get outside and do something fun. Go on a hike. Go leaf peeping. Or do some yoga. Do some mobility work. Or just [...]
10/9/2021
Partner Workout 30 RFT 4 Strict pull ups 3 Wall balls (30/20) 2 DB snatch/arm (50/35) **This workout is completed "I go, you go" style. [...]
10/8/2021
Strength Deadlift 5-5-5 3-3-3 *Every 2 minutes Workout 9 min AMRAP 10 Hang power clean (95/65) 20 Lateral hops over the bar **Setting the clock [...]
10/7/2021
Strength Step back lunges 4 x 5/leg Workout 5 RFT 25/20 cal row 20 Russian KB Swings (70/53) **We last did step back lunges on [...]