The Week Ahead – 5/12/25…
Team, Friends, Old Cityzens, Happy Mothers Day. I don't have the numbers, but I'm pretty sure we have more new Old City mothers/babies in the [...]
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CrossFit Benchmark "Fight Gone Bad" EMOM 17 5 Stations x 3 Rounds of Max Effort 1 - Wall Ball (20/14) 2 - Sumo Deadlift High [...]
051025
Strength A1 Back Squat 4x5 A2 Hip Circle Monster Walk 3 sets Partner WOD You Go I Go 20 Rounds (10 Each) 3 Power Clean [...]
050925
A1 Deadlift 6-6-4-4 A2 Commando Pull-Up 4x2-4/side @ Weight 4x2-4/side @ Strict BW 4x3-5 Chin Up Negative B1 Barbell Reverse Lunge 3x16 (8/leg) B2 Seated [...]
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Core Strength EMOM 9 1 1x15 Superman Pulse 2 1x12 Teapot (53/35) 3 1x12 Teapot (53/35) WOD AMRAP 19 20 DB Snatch (50/25) 20 Floor [...]
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WOD 3 Rounds Run 400m 3x 2 Handstand Push-Up 4 Strict Pull-Up 8 Goblet Squat (1x50/1x35) Finish with 400m Run
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STRENGTH A1 - Ring Push-Up 4x5 @ Weight A2 - DB Shoulder Rotation 4x10/arm (10/5) WOD 18-15-12-9-6-3 Toes to Bar 25 Double Unders [...]
050525
STRENGTH A1 Pause Overhead Squat 5-5-5 A2 Seated Barbell Sots Press 4x5 (15/PVC) WOD 5 Rounds 60s Work/60s Rest 3 Power Snatch (155/105) Max Burpee [...]
The Week Ahead – 5/5/25
Team, Friends, Old Cityzens, the week ahead: Monday - To be good at snatching, you need to be mobile AND strong. So our strength work [...]
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Core Strength EMOM 9 1 30s+ Superman Hold 2 12 KB Teapot (44/35) 3 12 KB Teapot (44/35) Partner WOD You Go I Go 12 [...]