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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 [...]
The week ahead.. August 7th
Hey Old Cityzens! I hope everyone had great weekend. I'm still in Michigan (typing this on Thursday) and will have a more robust update *next* weekend, until then, read up on a few things [...]
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 [...]
WOD
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Partner WOD You Go I Go 20 Rounds (10 each) 5 Deadlift (225/155) 6 Toes to Bar 16 Reverse Lunge Beach Muscles EMOM 9 - 30s Work/30s Rest 1 - Max DB Curl (2x25/2x15) 2 [...]
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Strength Back Squat 5-5-5-5 WOD AMRAP 6 8 Strict Press (75/55) 10 Side Shuffle 16 Ring Row Rest 1 Minute AMRAP 6 8 Push Press (95/65) 10 Side Shuffle 16 Ring Row
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STRENGTH A1 - Weighted Dip 5-3-1 Rep Max or 4x5 @ Strict BW or 4x5 @ Neg A2 - Yates Row 4x12 WOD 5 Rounds 30/24 Cal Row 15 Burpee Over Rower *20 Minute Cap
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STRENGTH A1 Single Arm KB Bench Press 4x5/arm A2 Power Clean Practice 2-2-2-2 Build to working weight for WOD WOD 8 Rounds 2 Power Clean (185/125) 4 Strict Chin Up 8 Wall Balls (20/14) rest [...]
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Strength A1 Sumo Deadlift 4x8 A2 Banded Kneeling Hip Extension 3x20 (green) WOD 40-30-20-10 Double Unders AbMat Sit-Up KB Swings (53/35)
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HERO WOD Murph Time - MinuteSecond For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *If you've got a twenty pound vest or body armor, wear it.
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