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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 [...]
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 [...]
WOD
071925
Strength A1 Half Kneeling Landmine Press 4x8/Arm A2 DB Bent Over Row 4x12/Arm Partner WOD You Go I Go 18 Rounds (9 Each) 8 DB Snatch (50/35) 8 Wall Ball (20/14) 2 50" Shuttle Run [...]
071825
WOD For Time: For Time 1000m Row 40 Walking Lunge 20 Toes to Bar 60/45 Cal Bike 40 Walking Lunges 20 Toes to Bar 150 Double Unders 40 Walking Lunge 20 Toes to Bar Player's [...]
071725
Skill/Strength A1 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band A2 Headstand Tuck OR Leg Lift 4x5-10 (See this as HSPU kip practice) WOD Diane Stuff 2.0 [...]
071625
Double Strength A1 Power Clean + Front Squat 5x3 (Power Clean, Front Squat, PC, FS, PC, FS) B1 Bench Press 4x6 B2 Pendlay Row 4x10
071525
Core Strength A1 Single Leg Hip Flexor Sit-Up 3x8/side A2 Superman Swimmer 3x15 WOD 8 Rounds for Time 1 Turkish Get-Up (53/35)(L or R) 15 Single Arm KB Swings (53/35) Run 100m
071425
wOD "Artie" (Old City Benchmark 25.2) AMRAP 20 5 Pull-Up 10 Push-Up 15 Air Squat 5 Pull-Up 10 Thruster (95/65) Mobility A1 Banded Couch Stretch 1x90s/Side B1 Straddle Pancake Stretch 1x120s
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