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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 [...]
The week ahead.. March 11th
Hey Old Cityzens! Happy Week 3 - and final week - of the CrossFit Open! I hope everyone had great weekend, remembered to change their clocks again (so long that precious hour of sleep! [...]
The week ahead.. March 4th
Hey Old Cityzens! I hope everyone had great weekend and recovered from the Open workout Friday and/or Saturday. Ready for week 2?? What will we see this week? Wall walks? single under crossover? Toes [...]
The week ahead.. February 26th
Hey Old Cityzens! I hope everyone had great weekend and is well rested for this week, because it's a BIG week! CrossFit Open The global competition to find the fittest person on EARTH starts [...]
The week ahead.. February 19th
Hey Old Cityzens! I hope everyone had great weekend and braved the storm we had blow through Friday night!! Yeah, if you don't remember it, it's because it didn't happen! We had our one [...]
The week ahead… February 12th
Hey Old Cityzens! Happy Superb Owl Sunday! I hope everyone had great weekend and is currently enjoy the game right now, or doing something else enjoyable. We've got a fun week ahead with a [...]
WOD
061425
Partner "Stonewall" You Go I Go In Honor of the Stonewall Riots on 6-28-69 AMRAP 30 6 Squat Clean (135/95) 28 Double Unders 6 Shoulder to Overhead (135/95) 9 Pull-Ups
061325
STRENGTH A1 - Back Squat 8-8-5-5 A2 - Yates Row 4x12 B1 - Barbell RDL 4x8 B2 - Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives
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 [...]
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