The Week Ahead – 9/14/25
Team, Friends, Old Cityzens, A quick note: Saturday is the H St. Fest! Please plan your route to Saturday's classes accordingly! The Week Ahead: Monday [...]
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WOD 50-40-30 Wall Balls (20/14) 40-30-20 AbMat Sit-Ups 100m KB Farmer's Carry (2x70/2x44) Arms EMOM 9 30s Max/30s Rest 1 - Barbell Curls (45/35) 2 [...]
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Partner WOD You Go I Go - Divide However 5 Rounds 50 KB Swings (53/35) 40 Push Press (45/35) 40 DB Reverse Lunge (2x40/2x25) 20 [...]
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DOUBLE STRENGTH A1 - West Coast Front Squat (1) 4x8 A2 Staggered Stance Landmine Press (2) 4x8/Arm (80/55) B1 KB Front Rack Lateral Box Step [...]
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Old City Benchmark 25.1 AMRAP 20 20 DB Snatch (50/35) 20 Floor Press (2x50/2x35) 20 Ring Rows Shoulder Strength A1 Powell Raise 3x10 A2 Back [...]
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STRENGTH A1 - Power Position Squat Clean + Overhead (1) 2-2-1-1 *10 Minutes to Work to Working Weight B1 - Front Rack Sotts Press 4x5* [...]
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STRENGTH A1 - Strict HSPU (1) 4x5+ or 4x5 @ Box HSPU 4x5 @ Downdog HSPU A2 - Weighted Pull-Up (1) 4x5+ @ Weight 4x5 [...]
The Week Ahead – 09/08/25…
Team, September is here! Back to business. The week ahead: Monday - Core strength, including Half Kneeling wood-chop and Deadbug. Then a fun WOD with [...]
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Core Strength EMOM 9 1 - 15 DB Half Kneeling Woodchop (25/15) 2 - 15 DB Half Kneeling Woodchop (25/15) 3 - 16 Medicine Ball [...]
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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 [...]