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The week ahead.. May 15th
Hey Old Cityzens! I hope everyone had great weekend and are ready to put in another SOLID week of work. Memorial Day Murph “Murph” is one of CrossFit's Hero WODs, honoring Navy Lieutenant Michael [...]
The week ahead.. May 8th
Hey Old Cityzens! I hope everyone had great weekend and spent some time relaxing or being productive. You do you! May Newsletter Did you get it? If not, check it out HERE! And let [...]
The week ahead.. May 1st
Hey Old Cityzens! I hope everyone had great weekend, and that Sunday's rain didn't dampen your spirits at all. There's the saying 'April showers bring May flowers', and I do hope we have a [...]
The week ahead.. April 24th
Hey Old Cityzens! I hope everyone had great weekend. It went from being summer to being spring very quickly! I know this is the end of spring break for some schools. Do you know [...]
The week ahead.. April17th
Hey Old Cityzens! I hope everyone had great weekend. It's starting to feel like summer! Master the Basics With the Memorial Day classic workout "Murph" coming up in just over a month, we'll be [...]
The week ahead.. April 10th
Hey Old Cityzens! I hope everyone had great weekend.. maybe even a Happy Easter or Passover, or just enjoyed the nice Spring weather. It looks like we're back to Spring now, right? Or will [...]
WOD
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STRENGTH A1 - Back Squat 4x5 A2 - DB Bent Over Row 4x10/Arm B1 - Supported KB Single Leg RDL 4x8/Leg (1x53/1x35) B2 - Weighted Mixed Grip Pull-Up 4x3/Side* *6 total, add weight if you [...]
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STRENGTH A1 - Ring Push-Up 4x5* *easy? feet on box and add weight belt A2 - KB Pullover Leg Raise (1x35/1x26) 4x10-15 WOD EMOM 12 1 - 1x4 Wall Walk 2 - 1x15 Ring Row [...]
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(Note: Was DT, edited in response to CrossFit Open (Hang Clean and Overhead) 10 Rounds for Time 3 Power Clean (185/125) 6 Side Shuffle 12 Wall Ball (20/14) rest 30s Mobility A1 - Wall [...]
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Strength A1 Bench Press 3x5 A2 Tricep Kickback 3x10/Arm Partner WOD You Go I Go 16 Rounds (8 Each) 1 Wall Walk 3 Deadlift (225/155) 9 Sit-Ups 18 Minute Cap
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CrossFit Open 25.1 AMRAP 15 3 Burpee Over DB* 3 DB Hang Clean and Overhead (1x50/1x35)* 30" Walking Lunge *Add 3 Reps Every Round to Burpees and Clean and Overhead (3,6,9,12...)
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Strength A1 - Front Squat 8-6-4 A2 - Half Kneeling Landmine Press 4x8 (45/25) B1 - Barbell RDL 4x8 B2 - DB Bent Over Row 4x10/Arm
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