111525
Partner WOD You Go I Go 12 Rounds (6 Each) 2 Hang Power Clean (155/105) 2 Shoulder to Overhead (155/105) Run 100m Then 12 Rounds [...]
111425
Skill/Strength A1 Handstand Kick-Up 4x5* *Hold top for 5s, keep hands in place A2 Weighted Mixed Grip Chin-Up 4x3/Side @ Weight 4x3+/Side @ Strict BW [...]
111125
STRENGTH A1 Power Clean 3-3-2-2-1-1 A2 Underhand Med Ball Throw 3x5/side WOD 3 Rounds for Time Run 800m 10 Push-Up Renegade Row (2x50/2x35)
The Week Ahead – 11/10/25
Team, Friends, Old Cityzens, I've said it before, but our community is something to behold. Our fundraiser/tribute to Kap was assuredly the most people we've [...]
111025
Strength A1 Back Squat 8-8-8-8 A2 DB Bent Over Row 4x8/Arm WOD AMRAP 10 5 Hang DB Snatch (1x50/1x35)(R Arm) 4 DB OH Lunge (1x50/1x35) [...]
110825
"Kap" 1989-2025 On a 35 Minute Clock: Run 2025m *Receive Special Power Up* In remaining time AMRAP: 19 KB Swings (53/35) 8 Burpee 9 Push [...]
110725
STRENGTH A1 Power Position Power Clean + Power Clean 2-2-1-1... *Build to WOD Weight WOD E2MOM x 10 2 Power Clean (185/135) 4 Side Shuffle [...]
110625
STRENGTH A1 Bench Press 4x5 A2 DB Bent Over Row 4x10/Arm WOD 4 Rounds for Time 24 AbMat Sit-Ups 12 DB Curl and Press (2x25/2x15)* [...]
110525
STREGNTH A1 Mixed Grip Chin-Up 4x3/Side @ Weight 4x3+/Side @ Strict 4x3/Side @ 5s Negative A2 Handstand Kick-Up 4x5* *hold top for 5s, try not [...]