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The week ahead.. November 14th
Hey Old Cityzens! I hope everyone had great weekend. Looks like Fall is finally rolling in, so we've officially left the warm weather back in October. Speaking of last month.. why is it so [...]
The week ahead.. November 7th
Hey Old Cityzens! I hope everyone had great weekend. So much happened in sports! The Astors won the World Series.. but I like to think of it as Bryce Harper losing. Ovi set the [...]
The week ahead.. October 31st
Hey Old Cityzens! I hope everyone had great weekend and is ready for the week. So much celebrating this week of Halloween, Samhain, All Saints Day, Day of the Dead, All Souls Day... and [...]
The week ahead.. October 24th
Hey Old Cityzens! I hope everyone had great weekend. Are you getting ready for Halloween yet? Did any pumpkin carving happen this weekend? Why was the jack-o'-lantern so forgetful? Because he's empty-headed. Let's [...]
The week ahead.. October 17th
Hey Old Cityzens! I hope everyone had great weekend. Did anyone do anything fun? Visit a corn maze? Go apple picking? Go leaf peeping? Do you know why trees are so carefree and easy [...]
The week ahead.. October 10th
Hey Old Cityzens! I hope everyone had great weekend and did something fall-like. Y'know, I heard that trees hate going to school in the fall because they're easily stumped. Let's see what's coming [...]
WOD
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Beach Muscle EMOM 12 1 - 1x12 Supine Grip Inverted Row 2 - 1x12 KB Pullover (53/35) 3 - 1x12 Bench Dip* 4 - Rest *Elevate feet and add plate to hips WOD For Time [...]
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Skill/Strength A1 - Pistol Negatives 3x3/Leg @ 5s *all one leg then the other **measure distance down and strive to go lower and lower A2 - Wall Walk and Hold 3x4 reps *Wall Walk up, [...]
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Strength A1 - Barbell Pause Floor Press 4x6 - Pause 2s with elbows on ground A2 - DB Bent Over Row 4x10/Arm WOD E2MOM x 8 (16 Minutes) 3 Shoulder to Overhead (165/115) 5 Burpee [...]
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Skill/Mobility A1 - Tall Clean/Power Clean 3x3 * *Empty Bar of Minimal Weight A2 - Butcher Block Stretch 3x60s OPEN PREP WOD CrossFit Open 11.2 AMRAP 20 5 Power Clean (155/105) 10 Toes to Bar [...]
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STRENGTH A1 - Snatch Grip DL 5-5-3-3 A2 - Landmine Rotation 3x20 (55/45) B1 - Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ Negatives B2 - Half Kneeling Landmine Press 4x8/Arm (90/65)
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Strength A1 Bench Press 4x5 A2 Powell Raise 4x10/Arm Partner WOD You Go I Go Divide However, But Evenly 3 Rounds for Time 30 Power Snatch (75/55) 40 Ring Rows 50 AbMat Sit-Ups
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