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The week ahead.. May 13th
Hey Old Cityzens! I hope everyone had great weekend and spent sometime outside even with the rain and cooler weather. And, before the day is over, Happy Mother's Day to all our CrossFit moms and [...]
The week ahead.. May 6th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed either the Kentucky Derby on Saturday or Cinco de Mayo on Sunday. Speaking of horses, a horse walks into a bar. The barman [...]
The week ahead.. April 29th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed False Spring #2. Or is it actually here? Or did we skip right to summer? I can't keep track! We're wrapping up the [...]
The week ahead.. April 22nd
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside I made it over to the NE Library on Friday to watch a 7am member and his band perform. And [...]
The week ahead.. April 15th
Hey Old Cityzens! I hope everyone had great weekend and already filed their taxes. Why are accountants always tired after work? Because their job is so taxing. Weight Vests With Murph coming up next [...]
The week ahead.. April 8th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed watching college basketball this weekend. Men's final is on Monday night at 9:20pm. Although it's on past your bedtime, who ya got winning?? [...]
WOD
061225
Core Strength A1 - Landmine Twist 3x20 (60/45) A2 - KB Suitcase March 3x30 Steps/Side (1x70/1x53) WOD AMRAP 17 50 Double Under 16 KB Front Rack Reverse Lunge (2x53/2x35) 12 Toes to Bar [...]
061125
Strength A1 Pause Floor Press 4x5* *Pause 1s with elbows on floor A2 DB Bent Over Row 4x15/arm WOD 4 Rounds for Time Run 800m 11 Burpee Pull-Ups 28 Minute Cap
061025
Strength A1 - Power Clean and Jerk 4-4-2-2 A2 - Thoracic Mobility 2x60s Butcher Block Stretch then 2x8 PVC/Light Bar Sotts Press WOD Grace Prep 5-6-7-8-9 Clean and Jerk (155/105) Rest 90s after each interval [...]
060925
Gymnastics Strength A1 DB/Parallette Box Handstand Push-Up 4x5-8 *Use 2 DB as "low" paralettes *Start at 20", then go higher *Scale to down-dog/banded down-dog handstand push-up A2 Max Effort Strict Chin-Up 4xME *scale to band [...]
060725
Partner WOD You Go I GO Divide However, But Straight Through 100 KB Front Rack Step Up (1x53/1x35)(24"/20") Run 1000m (5x100m each) 100 DB Floor Press (2x50/2x35) Run 1000m (5x100m each) 100 Wall Balls (20/14) [...]
060625
Strength/Mobility A1 Overhead Squat 5-5-5 A2 Band Pass-Through 3x10 WOD E2MOM 24 (12 rounds) 2 Power Snatch (155/105) 4 Toes to Bar 4 Burpee Box Jump (30"/24")
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