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The week ahead.. Sept 4th
Hey Old Cityzens! I hope everyone had great weekend. Labor Day weekend might mark the official end of summer, but the temperatures are still looking summer-like! September Newsletter Read it HERE! If you didn’t [...]
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 [...]
WOD
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Strength A1 Back Squat 8-8-5-5 A2 DB Bent Over Row 4x12 WOD EMOM 12 1 - 10 Chest to Bar Pull-Up 2 - 15 Deficit (Yoga Block) Push-Ups 3 - 8 Burpee Box Jump (24"/20") [...]
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Core Strength A1 Landmine Twist 3x20 (70/55) A2 KB Suitcase March 3x30/Side (70/53) WOD AMRAP 21 500m Row / 30/24 Cal Bike* 15 Wall Balls (20/14) 12 Toes to Bar *Alternate as Equipment Allows [...]
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Strength/Skill A1 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band A2 - Handstand Kick-Up 4x3-5* *Don't move hands, hold top for 5s then come down. **Advanced: partner [...]
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Strength A1 Bench Press 5-5-3-3 A2 Barbell Pendlay Row 4x5 WOD 40-30-20-10 Double Unders AbMat Sit-Ups Double Unders Walking Lunges
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Strength A1 Power Clean + Front Squat 5x2 (Power Clean, Front Squat, PC, FS) WOD 3 Rounds for Time Run 400m 20 DB Snatch (50/35) rest 90s
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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 [...]
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