070424
"Badger" 3 Rounds for Time 30 Squat Cleans (95/65) 30 Pull-Ups 800m Run *Hero WODs are a CrossFit holiday tradition, but they are no joke. [...]
070324
Strength A1 Bench Press 4x3 @90% A2 Single Arm Dumbbell Bent Over Row 3x12 WOD "Flight Simulator" Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *Sets must be unbroken *Rope [...]
070224
For Time 50/40-40/32-30/24 Row Calories 40-30-20 Single Arm DB Overhead Lunge (50/35) 22-16-10 Toes to Bar *30 Minute Cap* *Choose a weight that your elbow [...]
The Week of 7/1…
I hope everyone enjoyed the slightly different take on programming last week. This week features many of the same areas of focus, but includes a [...]
070124
Strength Back Squat 4x3 @ 90% WOD 5 Rounds for Time 5 Power Clean (135/95) 10 Box Jump Over (24/20)
062924
Strength EMOM 9 1 - Max Effort Chest to Wall Handstand Hold 2 - Straight Arm Side Plank Pulse 1x10 3 - Straight Arm Side [...]
062824
Front Squat Mobility 2 Easy Rounds 1x60s Butcher Block Stretch 1x60s Paleo Chair 1x15 Crossover Symmetry Face Pulls WOD AMRAP 17 5 Front Squat (135/95) [...]
062724
A1 - Bulgarian Split Squat 4x8/leg A2 - Chin-Up Work: -4x5 w/weight -5x Max Effort Strict Chin Ups -- Accumulate 20+ over all sets -4x3-5 [...]
062624
15 Rounds for Time 2 Shoulder to Overhead (155/105) 3 Burpee Pull-Up Run 100m *35 Minute Cap* *The idea here is HARD, but LOW Rep [...]
Week of 6/24/24
Hey Old Cityzens! Better late than never! But we're back... Old City has new hands behind the programming wheel, but they are experienced hands! [...]