112525
Holiday Sampler WOD! (Friendsgiving Edition) Compare to 112524 Sample Platter (Friendsgiving Update) 4 Rounds 5 Pull-Ups 10 Push-Ups 20 Reverse Lunges 3 Rounds 9 Deadlift [...]
The Week Ahead – 11/25/25…
Team, Friends, Old Cityzens, Happy Thanksgiving Week! A brief week, so it's hard to get everything in. Reminder: No evening classes on Wednesday. We're closed [...]
112425
Strength A1 Back Squat 4x5 A2 DB Glute Bridge 3x15 (1x50/1x35) B1 Bench Press 5-5-3-3 B2 KB Pendlay Row 4x10
112225
Partner WOD You Go I Go Divide However, But Evenly 3 Rounds 40 DB Snatch (1x50/1x35) 40 Floor Press (2x50/2x35) 500 ft Shuttle Run* 40 [...]
112125
Strength/Skill A1 Hang Power Clean 3-3-2-2...* *Build to WOD Weight WOD E3MOM x 8 (24 Minutes) 3 Power Clean (185/125) Run 200m
112025
Core Strength A1 Landmine Twist 4x20 (60/45) A2 KB Suitcase March 4x30 Steps/Side (70/53) WOD AMRAP 15 3 Wall Walk 6 Strict Chin-Up 10 Box [...]
111925
A1 Back Squat 6-6-6-6 A2 Underhand Med Ball Throw 4x5/Side B1 Bench Press 5-5-5-5 B2 KB Pendlay Row 4x10
111825
A1 Pistol Negative 3x2/leg* @ 5s *all one leg, then the other. go lower and lower, measure depth **use wedge and plate counterbalance B1 E2MOM [...]
The Week Ahead – 11/17/25…
Friends, Old Cityzens, The Week Ahead: Monday - My kind of day... Strength is Dip and Pullover. WOD is several rounds of a sprint. 3 [...]
111725
Strength A1 Weighted Dip 4x5 @ Weight or 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 KB Pullover 4x10 WOD 5 Rounds for Time [...]