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 [...]
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 [...]