Old City CrossFit

4/20/2018

Strength 1/Skill/Technique Split snatch 3-2-1-1-1 - Heavy single Strength 2 Single arm Z-press 5x5 per arm + 3xME bar hang Cashout WOD 5 Min AMRAP 3 Power Snatch (75/55) 5 Pushups *We first, and last, did split snatches back on April 4th. We included some reverse lunges, which we're eliminating…

2018 04 19

4/19/2018

By: Jen Jacobs 0

Strength Weighted carry - SINGLE ARM Overhead Kettlebell carry -4xME in 90 seconds, rest 90s -rotate hands each time - 5m turns - RX 53/35 Workout 5 Rounds Row 250m 15 Wall Balls (30/20) *Weighted carries are back! We've done them with dballs, suitcase style on the side, and now…

2018 04 18

Episode #13 – Amy Rzepka: Empower Yourself

By: Matt Martz 0

Amy Rzpeka is a mom of two, a wife, a professional, and and all around wonderful person. This conversation dives into the importance of taking care of yourself and carving out time to prioritize filling up your own cup of happiness and fulfillment. If you’re not at your best, you…

2018 04 18

4/18/2018

By: Jen Jacobs 0

Strength Box squat *Heavy 3 Workout 10 Rounds for Time 1 Power Snatch (185/125) 3 Overhead squat 5 Deadlifts *We did box squats to a heavy set of 5 reps back on 4/6 (Friday). Today - set of heavy 3. Remember that the box height should be at or just…

2018 04 17

4/17/2018

By: Jen Jacobs 0

Workout 20 Min AMRAP 5 Man Makers - 50/35 10 Toes to bar 400m run *Three 'simple' movements, yet still a complex workout. The Man Maker is actually made up of a push up, renegade row, and squat clean and press (aka - cluster from the ground). The toes to…

2018 04 16

The week ahead.. April 16th

By: Jen Jacobs 0

Hey Old Cityzens! Oh man.. what a weekend! We got a taste of summer/spring.. or whatever season decides to show up next, then it turns dreary. All I know is when it finally decides to be summer we'll complain about the heat, just like we complain about the cold during…

2018 04 15

4/16/2018

By: Jen Jacobs 0

Strength Glute Bridge 3xME @ 60% 1 RM Squat Workout 21-15-9 Hang Power Clean (135/95) Burpee box Jump (24/20) *Last week of our 'fun stuff' for strength, and we're starting off the week with some work on the backsides. Peaches be lookin' GOOD for the summer! Adding some more weight…

2018 04 15

Jen Does Stuff – taking a break from “stuff”

By: Jen Jacobs 0

This is a tough post to write, but it has been about 3 weeks in the making. I just didn't see the writing on the wall, or I tried to read between the lines. I tried to put on a face and 'get by', but that's not my style. I'm…

2018 04 15

4/15/2018

By: Jen Jacobs 0

"Omar" For time: 95 pound barbell Thrusters, 10 15 Bar-facing burpees 95 pound barbell Thrusters, 20 25 Bar-facing burpees 95 pound barbell Thrusters, 30 35 Bar-facing burpees **U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort…

2018 04 14

4/14/2018

By: Jen Jacobs 0

Strength Weighted carry *One handed Suitcase carry *Rep scheme - 4xME in 90 seconds - rotate hands each time - RX (70/53) Workout 3 RFT 7 Pull Ups 14 Power Snatch (95/65) 21 Overhead squat (95/65) *The weighted carry will be inside, same as with the dball - the length…

2018 04 13

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Old City CrossFit FREE!

New To CrossFit

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Old City CrossFit FREE!

New To CrossFit

Experienced CrossFitter

NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES