6/1/2022
Strength 1 Back squat Every 4 min for 4 rounds, do 8 reps *Try to increase weight each round Strength 2 Dips 4 x 5 [...]
5/31/2022
Strength Push/Pull/Core Work 40/20 x 4 1 - Box around the world 2 - Bicep ring curls 3 - Side plank dips **This workout is [...]
5/30/2022
"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) From WODwell- [...]
The week ahead.. May 30th
Hey Old Cityzens! I hope everyone had great weekend and spent some time outside, as well as reflecting and remembering since it is a [...]
5/29/2022
REST DAY! Get outside and do something fun. Visit the World War 2 Memorial, which was dedicated on May 29th, 2004. Or just relax! [...]
5/28/2022
Strength Power clean + Push jerk Heavy 2 Workout 4 RFT 8 KB Swings (70/53) 8 Power clean (115/75) 8 Shoulder to overhead (115/75) 8/5 [...]
5/27/2022
Workout 20 min AMRAP 5 Chest to bar pull ups 10 Box jumps (24/20) 15/12 calorie row
5/26/2022
Strength 1 Back squat Every 5 min for 4 rounds, do 10 reps *Try to increase weight each round Strength 2 Romanian deadlift 4 x [...]
5/25/2022
Strength/Skill Work Push/Pull/Squat 40/20 x 6 1 - Alternating DB floor press 2 - Lat pull up 3 - Single leg step ups Workout 8 [...]
5/24/2022
Old City Benchmark WOD "The Chief" 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total [...]