090825
Core Strength EMOM 9 1 - 15 DB Half Kneeling Woodchop (25/15) 2 - 15 DB Half Kneeling Woodchop (25/15) 3 - 16 Medicine Ball [...]
090625
Partner WOD You Go I Go For Time 80 Sumo Deadlift High Pull (75/55) 80 Ring Rows 80 Box Jump (24"/20") 80 DB Curl and [...]
090525
DOUBLE STRENGTH A1 Zercher Squat (3) 5-5-3-3 A2 Lateral Medicine Ball Throw (3) 4x8 (10/6) B1 Landmine Press 4x8/Arm (80/55) B2 Yates Row 4x12 [...]
090425
Benchmark WOD "The Chief" 5 Rounds 3 Minute AMRAP/1 Minute Rest 3 Power Clean (135/95) 6 Push-Up 9 Squat Mobility A1 Banded Couch 1x90s/Side A2 [...]
090325
STRENGTH A1 Chest to Wall Handstand Hold (3) 4xMax* *Accumulate at least 90s over 4 attempts, or scale to box **Progress to Feet Switches or [...]
The Week Ahead – 09/02/25
Team, Friends, Old Cityzens, Our coaches hope everyone had a restful Labor Day weekend. I read a thing the other week about people subconsciously getting [...]
090225
Strength A1 Deadlift 4x5 A2 Strict Press 8-8-5-5 WOD EMOM 12 1 - 16 KB Reverse Lunge (2x53/2x35) 2 - 12 KB Pendlay Row (2x53/2x35) [...]
083025
Partner WOD You Go I Go 2 Rounds (Divide However, But Evenly) 70/55 Cal Bike 60 Ring Rows 200 Double Unders 100 KB Swings (53/35) [...]
082925
STRENGTH A1 Deadlift (1) 4x5 A2 Strict Press (1) 4x8 WOD 12-9-6-3 Front Squat (135/95) Strict Chin-Up
082825
Core Strength A1 Landmine Rotation 3x20 (70/50) A2 Tall Kneeling Pallof Press 3x12 reps - hold press for 2s (black or red band) WOD 5 [...]