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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?? [...]
The week ahead.. April 1st
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside. It's about that time where April showers bring May flowers.. and Mayflowers bring Pilgrims.. amirite?? April Newsletter Keep an eye [...]
The week ahead.. March 25th
Hey Old Cityzens! I hope everyone had great weekend and got to see some cherry blossoms. Spring has sprung, but it sure doesn't feel like it! **Brrrr!!**. And with all of the rain yesterday [...]
The week ahead.. March 18th
Hey Old Cityzens! Happy St. Patrick's Day! I hope everyone had great weekend and enjoyed some much needed R & R. CrossFit Open - complete! WE DID IT! We made it through the 3-week [...]
WOD
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Skill/Strength A1 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band A2 Headstand Tuck OR Leg Lift 4x5-10 (See this as HSPU kip practice) WOD Diane Stuff 2.0 [...]
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Double Strength A1 Power Clean + Front Squat 5x3 (Power Clean, Front Squat, PC, FS, PC, FS) B1 Bench Press 4x6 B2 Pendlay Row 4x10
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Core Strength A1 Single Leg Hip Flexor Sit-Up 3x8/side A2 Superman Swimmer 3x15 WOD 8 Rounds for Time 1 Turkish Get-Up (53/35)(L or R) 15 Single Arm KB Swings (53/35) Run 100m
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wOD "Artie" (Old City Benchmark 25.2) AMRAP 20 5 Pull-Up 10 Push-Up 15 Air Squat 5 Pull-Up 10 Thruster (95/65) Mobility A1 Banded Couch Stretch 1x90s/Side B1 Straddle Pancake Stretch 1x120s
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Strength/Core A1 KB Suitcase DL 3x12/side (1x70/1x53) A2 Landmine Twist 3x20 (65/50) Partner WOD You Go I Go - Divide However 3 Rounds for Time 30 Power Snatch (75/55) 50 AbMat Sit-Ups 200m KB Farmer's [...]
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STRENGTH A1 Back Squat E2.5MOM x 6 3 Back Squat (heavy) 4 Seated Box Jump B1 Half Kneeling Landmine Press 4x5/arm (90/55) B2 Barbell Pendlay Row 4x10 (155/105)
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