11/22/2021
Strength Back squat 5 x 3 ^Every 3 min Workout For time 30 Man Makers (50/35) *12 min time cap* **Previously we've done the Man [...]
The week ahead.. November 22nd
Hey Old Cityzens! I was told to stop telling jokes in these post, and I aimed to do so around Thanksgiving, but it's hard [...]
11/21/2021
REST DAY! Get outside and do something fun. Go on a hike. Bake something for National Gingerbread Cookie day! Or do some yoga. Do some [...]
11/20/2021
Strength Push/Pull/Squat 40/20 x 12 1 - Windmill 2 - Ring rows 3 - Bulgarian split squats Workout 12 min AMRAP 2 Turkish Get-ups (50/35 [...]
11/19/2021
Strength 1 Split snatch Heavy 2 Strength 2 Behind the neck push press^ 3 x 3 ^use a snatch grip Super set 1-DB bent over [...]
Thanksgiving 5k run/row details
What! Old City Turkey Trot 5K.. or 5k row. When! Thursday, November 25th 9AM Where! Old City CrossFit - 1007 H St NE Who?! [...]
11/18/2021
Workout "Elizabeth" 21-15-9 Power clean (135/95) Ring dips - strict or kipping *12 min time cap* Skill Work "Goat Work" EMOM x 12-14 Odd min [...]
11/17/2021
Strength Deadlift^ 1 set of 5 reps 2 sets of 3 reps 3 sets of 2 reps *Deadstop deadlifts ^Every 2.5 minutes Workout 3 rounds [...]
11/16/2021
Strength Weighted step ups 3 x 6/leg Workout 12 min AMRAP 14 KB swings (53/35) 7 Goblet squat + lunge each leg **Step ups are [...]
11/15/2021
Workout 10 RFT 200m run 10 DB Burpee deadlift (50/35) 5 Toes to bar **I thought 5 rounds was intimidating (*looking at you, Friday's workout*), [...]