100425
Partner WOD You Go I Go AMRAP 22 8 Rounds (4 Each) 8 Side Shuffle Run 100m then 8 Rounds (4 Each) 5 Front Squat [...]
100325
STRENGTH A1 Core Strength EMOM 9 1 - 12 Superman Swimmer 2 - 12 Z Plate Front Raise 3 - 12 Plate Hold Leg Raise [...]
100225
STRENGTH A1 Bench Press (3) 5-5-3-3 A2 Supinating Bent Over Row (2) 4x8/Arm WOD 3 Rounds 20 Overhead Lunges (10/10)(1x53/1x35) 15 AbMat Sit-Ups 8 Double [...]
100125
STRENGTH A1 Strict Press (1) 4x5 A2 Weighted Chin-Up (*) 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band WOD [...]
093025
STRENGTH A1 Power Snatch 10 Minutes to Build to B1 B1 E2MOM x 10 (20 Minutes) 2 Power Snatch 3 Box Jump (30"/24") WOD 5 [...]
The Week Ahead – 9/29/25
Team, Friends, Old Cityzens, The Week Ahead: Monday - Starting strong with double strength day. Back Squat, Medicine Ball Throw (Power! Rotation!), Bulgarian Split Squat, [...]
092925
DOUBLE STRENGTH A1 Back Squat (1) 8-8-5-5 A2 Half Kneeling Med Ball Throw 4x8/Side B1 Bulgarian Split Squat 4x8/leg B2 Pause Australian Row 4x10* *Pause [...]
092725
Partner WOD You Go I Go 14 Rounds (7 Each) 4 Hang Power Clean (155/105) 3 Push Jerk (155/105) Run 100m Then (Divide However) 80 [...]
092625
Old City Benchmark 25.3 8 Rounds 5 Deadlift (225/155) 10 Box Jump (20/14) 4 Burpee EMOM including start (18 Minute Cap) ARM STRENGTH EMOM 9 [...]
092525
DOUBLE STRENGTH A1 West Coast Front Squat (3) 5-3-1 A2 Supinating DB Bent Over Row (*) 4x12/Arm B1 Bench Press (2) 4x5 B2 DB External [...]