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The week ahead.. March 20th
Hey Old Cityzens! I hope everyone had great weekend. Congrats to those members that ran the Rock and Roll half marathon or 5K. What a great day to be outside! Mobility Clinic Thanks to [...]
The week ahead.. March 12th
Hey Old Cityzens! I hope everyone had great weekend and remembered to change their clocks Saturday night/Sunday morning. Now to enjoy the darker mornings again for awhile longer. I love it! Mobility Workshop - [...]
The week ahead.. March 6th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed a little time out in the sun. CrossFit Open - DONE!! Congrats to everyone that tackled Open workout 23.3 last week. Wall walks, [...]
The week ahead.. February 27th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed the winter and spring-like weather. CrossFit Open Congrats to everyone that tackled Open workout 23.2 this weekend. Shuttle runs and burpee pull ups [...]
The week ahead.. February 20th
Hey Old Cityzens! I hope everyone had great weekend. The Monday holiday might give some people an extra day off, so take advantage of the 3-day weekend. CrossFit Open Congrats to everyone that tackled [...]
The week ahead.. February 13th
Hey Old Cityzens! Did you watch the Super Bowl? The halftime show? The Puppy Bowl? No matter what you did this weekend, I hope it was a great one. CrossFit Open It starts this [...]
WOD
021325
STRENGTH A1 - Pistol Squat 4x3/Leg @ Weight (KB) 4x3/Leg @ Strict 4x3/Leg @ Negative A2 - Weighted Chin-Up 3-3-1-1 4x5 @ Strict Bodyweight 4x5 @ Negatives WOD 15-12-9-6-3 Chest to Bar Pull-Up 5-4-3-2-1 Wall [...]
021225
Strength A1 - Deadlift 5-5-3-3 A2 - Landmine Twist 3x20 (65/50) B1 - DB Incline Bench Press (24" Box) 4x10 B2 - DB Bent Over Row 4x10/Arm
021125
Skill/Strength A1 - Max Effort Hang 3xAccumulate 45s A2 - L-Sit 3xAccumulate 30-45s WOD Open 19.1 AMRAP 15 19 Wall Ball (20/14) 19 Cal Row
021025
STRENGTH A1 - Tall Snatch + OHS 3x2* *Empty bar or minimal weight B1 - E2MOM x 7 (14 Minutes) 2-2-2-1-1-1-1 Snatch WOD EMOM 12 1 - 1x10 Deficit Pause Push-Up* 2 - 1x15 Ring [...]
020825
Strength A1 DB Incline Bench Press (24" Box) 4x10 A2 DB Bent Over Row 4x10/Arm Partner WOD You Go I Go - Divide However 10 Burpees 10 Pull-Ups 10 Burpees 20 Push-Ups 10 Pull-Ups 10 [...]
020725
STRENGTH A1 Tempo Back Squat 4x3 Down for 5, deadstop for 1, up with power CROSSFIT OPEN PREP Shorter CrossFit Open 12.3 AMRAP 13 15 Box Jumps (24"/20") 12 Push Press (115/75) 9 Toes to [...]
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