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So far oldcitycrossfit has created 559 blog entries.


By |2019-12-11T18:24:36+00:00December 11th, 2019|Latest WOD|

Strength Deadlift Heavy 5 Workout Bike 30 sec all out efforts *rest minimum of 2 min, repeat 2 more times. *What could be more fun [...]


By |2019-12-09T20:15:14+00:00December 9th, 2019|Latest WOD|

Strength 1 Clean and jerk 2-2-2 *clean with a squat or using a split jerk Strength 2 Weighted dips 5-5-5 or 3x ME strict dips, [...]


By |2019-12-06T12:30:17+00:00December 7th, 2019|Latest WOD|

"Badger" 3 rounds for time. 30 Squat cleans (95/65) 30 Pull-ups Run 800 meters **In honor of Navy Chief Petty Officer Mark Carter, 27, of [...]


By |2019-12-06T12:18:05+00:00December 6th, 2019|Latest WOD|

Strength Bench press Heavy 8 Workout 10-8-6-4-2 Db snatches/arm alternating (50/35) 10 Dips (after each round) **I like these heavy 8s because it forces you [...]


By |2019-12-05T10:42:03+00:00December 5th, 2019|Latest WOD|

Strength Deadlift Heavy 3 Workout *optional* 5 min Max reps dball shoulder (100/60) Or Reverse hyper (It's the piece of equipment between the rowing machines [...]


By |2019-12-04T18:08:48+00:00December 4th, 2019|Latest WOD|

Workout 4 RFT 400m run 8 Clusters (115/75) 8 Handstand push ups *2 min rest between rounds **Let's put Tuesday's handstand push up (HSPU) skill [...]


By |2019-12-03T10:21:24+00:00December 3rd, 2019|Latest WOD|

Strength 1 Front squat 5x3 @ 90% - 5 minute rounds Strength 2 Romanian deadlifts (RDLs) 3 x 8 Optional cashout/accessory work 2x max effort [...]

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