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The week ahead.. September 18th
Hey Old Cityzens! I hope everyone had great weekend. Did you get out to H St Festival on Saturday? FINALLY! Some great weather for that event! CrossFit Competitions Still looking to compete this year? [...]
The week ahead.. September 11th
Hey Old Cityzens! I hope everyone had great weekend and was able to spend some time outside despite the rain. Girl Benchmark WOD As mentioned in the newsletter a couple weeks ago, the plan [...]
The week ahead.. Sept 4th
Hey Old Cityzens! I hope everyone had great weekend. Labor Day weekend might mark the official end of summer, but the temperatures are still looking summer-like! September Newsletter Read it HERE! If you didn’t [...]
The week ahead.. August 28th
Hey Old Cityzens! I hope everyone had great weekend. The summer is coming to an end, and school is back in session for most folks. Speaking of school... what kind of tree does a [...]
The week ahead.. August 21st
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside as summer - slowly, and sadly! - starts to come to an end. I'm sure the humidity will stay with [...]
The week ahead.. August 14th
Hey Old Cityzens! I hope everyone had great weekend and is feeling ready to get back in the gym! October Competition Looking to do a CrossFit competition this year? Check out the Homecoming Partner [...]
WOD
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A1 Deadlift 6-6-4-4 A2 Commando Pull-Up 4x2-4/side @ Weight 4x2-4/side @ Strict BW 4x3-5 Chin Up Negative B1 Barbell Reverse Lunge 3x16 (8/leg) B2 Seated DB Arnold Press 3x10
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Core Strength EMOM 9 1 1x15 Superman Pulse 2 1x12 Teapot (53/35) 3 1x12 Teapot (53/35) WOD AMRAP 19 20 DB Snatch (50/25) 20 Floor Press (2x50/2x35) 20 Ring Rows
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WOD 3 Rounds Run 400m 3x 2 Handstand Push-Up 4 Strict Pull-Up 8 Goblet Squat (1x50/1x35) Finish with 400m Run
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STRENGTH A1 - Ring Push-Up 4x5 @ Weight A2 - DB Shoulder Rotation 4x10/arm (10/5) WOD 18-15-12-9-6-3 Toes to Bar 25 Double Unders
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STRENGTH A1 Pause Overhead Squat 5-5-5 A2 Seated Barbell Sots Press 4x5 (15/PVC) WOD 5 Rounds 60s Work/60s Rest 3 Power Snatch (155/105) Max Burpee Box Jump (24"/20")
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Core Strength EMOM 9 1 30s+ Superman Hold 2 12 KB Teapot (44/35) 3 12 KB Teapot (44/35) Partner WOD You Go I Go 12 Rounds (6 Each) 15 KB Swings (53/35) 3 50" Shuttle [...]
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