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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 [...]
The week ahead.. April 3rd
Hey Old Cityzens! I hope everyone had great weekend. A little windy and cold out there! But enjoy it before the mosquitoes and humidity start to take over. And did you know that humidity [...]
The week ahead.. March 27th
Hey Old Cityzens! I hope everyone had great weekend and got to see the cherry blossoms at some point. If not, what a great weekend to just get outside before it starts to get [...]
WOD
022425
WOD "Ghost" 5 Rounds of 4 Minutes Minute 1 - Max Cal Row Minute 2 - Max Burpees Minute 3 - Max Double Unders 4 - Rest MOBILITY A1 - Wall Pigeon 1x90s/Side B1 - [...]
022225
STRENGTH A1 - Front Squat 8-6-4 WOD Partner WOD You Go I Go 40 Box Jumps (24"/20") 20 KB Complex (2x53/2x35)* 80 Sit-Ups 20 KB Complex *1 Complex = 2 KB Front Rack Squat + [...]
022125
WOD "Lynne" 5 Rounds of 4 Minutes Max Effort Bench Press (165/105) Max Effort Strict Pull-Ups* Choose weights/scales that allow for 10-12 bench reps round 1 and 2, and 5+ pull-ups round 1 and 2 [...]
022025
Core Strength EMOM 9 1 - 1x15 DB Half Kneeling Woodchop (25/15) 2 - 1x15 DB Half Kneeling Woodchop 3 - 1x20 DB Plank Drag-Through (25/15) WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95) Run 200m 30 [...]
021925
WOD CrossFit Open 20.2 20 Minute AMRAP 4 DB Thruster (2x50/2x35) 6 Toes to Bar 24 Double Unders Mobility A1 - Wall Middle Split 2x60s A2 - Seated Straddle Side Bend 2x3/side* *Hold for 10s
021825
STRENGTH 021825 – Strength Workout A1. Pistol Squat 4x3-5 @ Weight 4x3-5 @ Strict 4x3-5 @ Negatives A2. Handstand Kick-Up 4x3-5 Reps Hold Handstand for 5 seconds Try not to move hands between reps RX+: [...]
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