3/14/2022
Strength Deadlift 3 x 5 with 5 sec tempo Workout 9 min AMRAP 6 Hand release push ups - arms out 9 Two-hand KB clean [...]
The week ahead.. March 14th
Hey Old Cityzens! What a crazy weekend, eh?? Such weird weather on Saturday! If you ever find yourself feeling cold, just stand in a [...]
3/13/2022
REST DAY! Get outside and do something fun. Perform a special act of kindness today. Or just relax! **And turn your clocks ahead 1 [...]
3/12/2022
Workout In 4 min, do 4 Rounds 10 KB Swings (53/35) 10 Box jumps (24/20) Rest 2 min In 6 min, do 3 Rounds 15 [...]
3/11/2022
CrossFit Open WOD 22.3 For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar [...]
3/10/2022
Skill Work Toes to bar - Hip Hurdles - Arch to hollow - Progressions Workout 4 RFT 20 Sit ups 10 Dbl DB Power snatch [...]
3/9/2022
Partner Workout 24 min AMRAP 15/12 cal row 12 Push ups 9 DB hang cleans (50/35) **One person works, the other one rests. When P1 [...]
3/8/2022
Strength Bench press 5 x 3 Workout Old City Benchmark Workout #1 3 x 30 sec max calories on the Assault bike Rest as [...]
3/7/2022
Strength Back squat 5 x 3 Workout 3 Rounds, not for time (NFT) 3 rounds Not for time Max pull ups (or 3 x 3-5 [...]
The week ahead.. March 7th
Hey Old Cityzens! Week 2 of the Open - done! What do you think is coming up this week? Double unders? Thrusters? Pull ups/toes [...]