051725
Partner WOD You Go I Go 12 Rounds 4 Squat Clean (155/105) (6 each) Run 100m (Together - 6 each) then, divide however, but one [...]
051625
Strength A1 Weighted Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x3-5 @ 5s negatives A2 DB Top Down Row 4x16 (8/arm) WOD 10-8-6-4-2 [...]
051525
Strength E90sx6 Power Clean 2-2-2-1-1-1 WOD 4 Rounds for Time 20 DB Snatches (1x50/1x35) 400m Sprint Rest 120s
051425
WOD 6 Rounds 5 Front Squat (155/105) 7 Toes to Bar 16 Renegade Row (2x50/2x35) Beach Muscles EMOM 9 30s Work/30s Rest 1 - Max [...]
051325
Strength A1 - Deadlift 6-6-4-4 A2 Half Kneeling Landmine Press 4x8/arm B1 DB Deficit Reverse Lunge 3x16 (8/leg) B2 Commando Chin-Up 3x3/side @ Weight 3x2+/side [...]
051225
WOD Fight Gone Bad 3 Rounds 5 Stations - 1 Minute Max Effort at each - 17 minutes total 1 - Wall Ball (20/14) 2 [...]
The Week Ahead – 5/12/25…
Team, Friends, Old Cityzens, Happy Mothers Day. I don't have the numbers, but I'm pretty sure we have more new Old City mothers/babies in the [...]
051225
CrossFit Benchmark "Fight Gone Bad" EMOM 17 5 Stations x 3 Rounds of Max Effort 1 - Wall Ball (20/14) 2 - Sumo Deadlift High [...]
051025
Strength A1 Back Squat 4x5 A2 Hip Circle Monster Walk 3 sets Partner WOD You Go I Go 20 Rounds (10 Each) 3 Power Clean [...]
050925
A1 Deadlift 6-6-4-4 A2 Commando Pull-Up 4x2-4/side @ Weight 4x2-4/side @ Strict BW 4x3-5 Chin Up Negative B1 Barbell Reverse Lunge 3x16 (8/leg) B2 Seated [...]