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Meet Richard!
Richard, from the American Political Science Association's Membership Department, not only says hi, he says 'hello' can you go? This lumbar bending limbo champion grew up learning how to get down in the greater DC [...]
Meet Anne Marie!
Watch out football fans, because this die hard cheesehead is someone you don't want to mess with! Ladies and gentlemen, I have the honor of introducing Anne Marie: Growing up in Wisconsin wasn't enough cold for this [...]
Meet Andrew!
Old City, meet Andrew Zernovoj: Pictured above competing in the Nautica South Beach Triathlon, this former NCAA Football Player can do it all. Andrew is a California native who thought it was too easy to [...]
Meet Rachel!
When it rains, it pours. And today's thunder storm is Rachel Cohn: As Old City CrossFit's second Founding Father, this hyperbaric engineer (so interesting it requires a wiki link) isn't just all flash and lightning. Rachel loves scuba [...]
Meet Elizabeth!
The 1st person to do something in any given field will always go down in history. George Washington, Neil Armstrong, and the Wright Brothers are all household names. Well, from this point forward, so too will be [...]
WOD
8/12/2023
Strength A1 - Deadlift -8-8-8-8 A2 - Side plank rotations -4 x 8/side Workout 12 min AMRAP 9/6 cal bike 12 Renegade rows, total (45/30) 9 Floor press (45/30)
8/11/2023
Strength A1 - Back squat -8-8-8-8 A2 - Wall tib raises - 4 x 10 Workout 3 RFT 20 Double unders 20 Wall balls (20/14) 20 Double unders 20 Jumping lunges (total)
8/10/2023
Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *9 min time cap* Compare to 4/27/23
8/9/2023
Strength A1 - Bench press 10-10-10-10 A2 - Tricep kickbacks 4 x 10/arm Workout 10 min AMRAP 10 Amer KB Swings (53/35) 10 Box step overs w/ KB (24/20)
8/8/2023
Strength 1 A1 - Power clean 3-3-3-3-3 A2 - Half kneeling landmine press 4 x 8/arm Strength 2 B1 - Front foot elevated split squats 4 x 8/leg B2 - Strict dips (weighted if you [...]
8/7/2023
Workout "31 Heroes" 31 min Partner AMRAP Partner A performs AMRAP of: 8 Thrusters (155/105) 6 Rope Climbs (15') - 24 pull ups 11 Box Jumps (30/24) While Partner B performs: 400 meter Sandbag Run [...]
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