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The week ahead.. July 31st
Hey Old Cityzens! I hope everyone had great weekend. And it was a BIG weekend! Coach Kyle got married. And Old City had its Semi-Biennial* Potluck/Picnic on Saturday. *loosely every 2 yrs. I'm not [...]
The week ahead.. July 24th
Hey Old Cityzens! I hope everyone had great weekend. Summer Picnic/Potluck! This Saturday, July 29th, from 2-5pm, join us in the NE corner of Stanton Park - between 6th St and C St and [...]
The week ahead.. July 17th
Hey Old Cityzens! I hope everyone had great weekend and is looking forward to getting back in the gym. July Picnic/Potluck The date of this month's picnic is Saturday, July 29th from 2-5pm. We'll [...]
The week ahead.. July 10th
Hey Old Cityzens! I hope everyone had great weekend. So much going on around DC these days! If you're ever at a loss for something to do, check out the Washingtonian Magazine for a [...]
The week ahead.. July 3rd
Hey Old Cityzens! I hope everyone is having a great weekend, and is maybe extending it a bit longer with a few days off to start the week. Check the schedule below if you're [...]
The week ahead.. June 26th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside with the great weather and long nights. And I hope you're ready for another great week of workouts. Hand Care! [...]
WOD
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CrossFit Open 25.3 For Time 5 Wall Walks 50 Calorie Row 5 Wall Walks 25 Deadlift (225/155) 5 Wall Walks 25 Clean (135/85) 5 Wall Walks 25 Snatch (95/65) 20 Minute Time Cap
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STRENGTH A1 - Weighted Ring Push-Up 4x5 @ Weight or 4x5 @ Strict 4x5+ @ Band A2 - Powell Raise 4x10/Arm WOD 2-4-6-8-10 Strict Chin-Up 2-4-6-8-10 KB Front Squat (2x53/2x35) 15 Double Unders [...]
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WOD D.T.-ish 5 Rounds for Time 12 Deadlift (155/105) 9 Hang Power Clean (155/105) 6 Shoulder to Overhead (155/105) Rest 60s *25 Minute Cap
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STRENGTH A1 - Box Handstand Leg Lift 4x30-45s (2 sets/side) *Scale to Chest to Wall Handstand Hold A2 - Weighted Mixed Grip Chin-Up 4x3/Side @ Weight Or 4x3+/Side @ Strict Bodyweight 4x2-3/Side @ Negatives 4x3+/Side [...]
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Strength A1 Back Squat 4x5 A2 Half Kneeling Landmine Rotation 4x8/Side WOD 12 Minute AMRAP 8 Toes to Bar 12 Push-Up 16 DB Reverse Lunge (2x50/2x35)
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Core Strength EMOM 9 1 - 1x40s Medicine Ball Dead Bug Hold 2 - 1x30-40 Penguin Taps 3 - 1x12 PVC Superman Pull-Up Partner WOD 8 Rounds of 300m Row (4 Each) Partner 1 - [...]
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