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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 [...]
The week ahead.. February 5th
Hey Old Cityzens! I hope everyone had great weekend and knew what to do with themselves without any football on TV!! February Newsletter Check your inbox on February 1st for the February newsletter. If [...]
WOD
4/20/2024
Strength A1 - Bench press - 5 x 4* @ 80% *1 sec pause at the chest 1st rep every set A2 - DB or KB pullover on medball -3 x 10 Workout [...]
4/19/2024
Strength A1 - Front squats -5 x 4 @ 80% *2 sec tempo down and 1 sec pause on 1st rep of every set. A2 - Single leg calf raises -3 x 8/leg [...]
4/18/2024
Workout 7 RFT 5 Devil’s press (50/35#) 7 Box jumps (30/24") 35 Double unders Mobility Toe elevated calf stretch on DB - 1 min/leg Pigeon stretch on box - 1 min/side
4/17/2024
Strength A1 - Deadlift -5 x 4 @ 80% *Deadstop on all reps *This is the same percentage/weight from last week. We're adding another set, aka more volume. A2 - Frog pumps w DB [...]
4/16/2024
Strength 1 A1 - Push press -Build to a heavy 3 reps. Repeat that weight 1-2 times. *No cycling. Pause before redipping. A2 - Flat bench DB seal row - 4 x 10 Strength 2 [...]
4/15/2024
Workout For time 800m run, then 10-8-6-4-2 Power cleans (115/75) Front rack lunges* 400m run, then 10-8-6-4-2 Hang squat cleans (115/75) Burpees over the bar then, 800m run *Reps on the lunges are total steps. [...]
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