102925
Skill/Strength A1 Weighted Chin-Up 3-3-1-1 or 4x5+ @ Strict BW 4x5 @ 5s Neg A2 Kipping Handstand Push-Up Practice 3x3-5* *Practice for WOD WOD For [...]
102825
Double Strength A1 Sumo DL 4x5 A2 Paralette L-Sit 4x30-60s* *Hands on DBs, scale by lifting feet with band B1 Bench Press 4x5 B2 KB [...]
The Week Ahead – 10/27/25
Team, Friends, Old Cityzens, It was a tough week for the Old City Community to say the least. If you didn't hear, we lost a [...]
102725
Strength A1 Strict Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 DB Supinating Bent Over Row 4x10/Arm WOD "Jackie" [...]
102525
Partner WOD 20 Rounds (10 Each) You Go I Go 5 Deadlift (185/135) 3 Burpee Pull-Up 15 Double Under Mobility A1 - Cobra Pose 2x60s [...]
102425
WOD 24 Minutes 4 Minute Cal Bike 1 Minute AbMat Sit-Up 1 Minute DB Floor Press (2x50/2x35) 4 Minute Cal Row 1 Minute AbMat Sit-Up [...]
102325
DOUBLE STRENGTH A1 Strict Matador Dip 4x5 @ Weight or 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 Weighted Pull-Up 3-3-1-1 @ Weight or [...]
102225
STRENGTH A1 Power Position Power Snatch 3-3-3 WOD 10 Rounds for Time 2 Power Snatch (155/105) 3 Box Jump (24"/20") Run 100m Rest 60s
102225
STRENGTH A1 E3MOM x 8 Rounds (24 Minutes) 3 Thruster 5 Strict Chin-Ups* 8 Side Shuffles *Add weight/Scale to reduced reps **Score is thruster weight [...]
The Week Ahead – 10/20/25…
Team, Friends, Old Cityzens, Happy Sunday Night/Monday Morning. Thanks to all who came out and made Battle of the Classes the DEFINITIVE Capital Hill/H St. [...]