The Week Ahead…
Team, The coaches at Old City hope everyone had a restful and coooool Independence Day and Weekend. Glad we got that hero WOD out of [...]
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Strength EMOM 9 1 - Max Effort Dead Hang 2 - 1x10 Straight Arm Side Plank (L or R) 3 - 1x10 Straight Arm Side [...]
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Strength A1 Barbell Reverse Lunge 3x12 (6/leg) A2 Chest to Wall Handstand Hold 3x Max Effort *Scales to feet on box *Do your best to [...]
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"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. [...]
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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 [...]
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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 [...]
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Strength Back Squat 4x3 @ 90% WOD 5 Rounds for Time 5 Power Clean (135/95) 10 Box Jump Over (24/20)
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Strength EMOM 9 1 - Max Effort Chest to Wall Handstand Hold 2 - Straight Arm Side Plank Pulse 1x10 3 - Straight Arm Side [...]
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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) [...]