102225
STRENGTH A1 Power Position Power Snatch 3-3-3 WOD 10 Rounds for Time 2 Power Snatch (155/105) 3 Box Jump (24"/20") Run 100m Rest 60s
102225
STRENGTH A1 E3MOM x 8 Rounds (24 Minutes) 3 Thruster 5 Strict Chin-Ups* 8 Side Shuffles *Add weight/Scale to reduced reps **Score is thruster weight [...]
The Week Ahead – 10/20/25…
Team, Friends, Old Cityzens, Happy Sunday Night/Monday Morning. Thanks to all who came out and made Battle of the Classes the DEFINITIVE Capital Hill/H St. [...]
102025
Strength A1 Bulgarian Split Squat 4x8/Leg A2 Supported Single Leg RDL 4x8/Leg WOD 4 Rounds for Time Accumulate 60s Plank 100m Mixed KB Front Rack/Suitcase [...]
101725
STRENGTH A1 High Hang Power Snatch 3-3-3 *Build to WOD Weight A2 Tall Kneeling Band Passthrough 3x8 WOD 4 Rounds for Time 5 Power Snatch [...]
101625
DOUBLE STRENGTH A1 Back Squat (3) 5-5-3-3 A2 Landmine Twist 4x20 (65/45) B1 Half Kneeling Landmine Press 4x5 B2 Weighted Chin-Up 3-3-1-1 or 4x5+ @ [...]
101525
STRENGTH EMOM 25 (5 Rounds) 1 - 8 Barbell RDL(135/95)* 2 - 5 Thruster (135/95)* 3 - 8 Pull-Ups* 4 - 8 Over the Bar [...]
101425
Strength A1 KB Windmill 4x8/Arm (53/35) A2 KB Pullover 4x10 WOD 4 Rounds for Time Run 800m 15 Toes to Bar 3 Wall Walk
The Week Ahead – 10/13/25
Team, Happy Sunday Night/ Monday, I hope the weekend was excellent. The Week Ahead: Monday - Strength is close grip pause floor Press. It's paired [...]
101325
Strength A1 Narrow Grip Pause Floor Press 4x5* *pause 1s on floor A2 DB External Rotation 4x10/Arm WOD 4 Rounds 10 Barbell Pendlay Row (135/95) [...]