4/7/2022
Strength Bench press Heavy 5 Workout 20/20/20 x 12 20 sec of plank hold* 20 sec of sit ups 20 sec of Rest *Completed as [...]
4/6/2022
Strength Hang power snatch + overhead squat Heavy 2 Workout 10 RFT 3 Hang power snatch (75/55) 3 Burpees over the bar *10 min time [...]
4/5/2022
Workout 4 RFT 21 Wall ball (20/14) 18 DB Deadlift (50/35) 15 Toes to bar 12/9 cal Bike
4/4/2022
Strength 1 Back squats Heavy 3 **In the time allotted by the coach, build up to a heavy 3 reps. You should be able to [...]
The week ahead.. April 4th
Hey Old Cityzens! How can you tell the weather’s getting warmer? There’s a spring in people’s step. Short post today because everything was in [...]
4/3/2022
REST DAY! Get outside and do something fun. Find a rainbow. Or just relax! See you tomorrow!
4/2/2022
Partner Workout 30 RFT 3 Strict pull ups 4 Devil’s Press (45/30) 5 Box jumps (30/24) *Partners alternate rounds, completing 15 rounds each
4/1/2022
NO PRANKS HERE! Strength Deadlift 3 x 5, with a 3 second negative each rep Workout 10 min AMRAP 6 KB Clean with squat (53/35) [...]
3/31/2022
Strength Push Jerk Heavy 3 Workout 4 rounds In 1 min, do 4 Dball over shoulder/total (100/80) Max calorie row in time remaining *Rest [...]
3/30/2022
Old City Benchmark WOD "The Chief" 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total [...]