Blog

091325

Partner WOD You Go I Go - Divide However 5 Rounds 50 KB Swings (53/35) 40 Push Press (45/35) 40 DB Reverse Lunge (2x40/2x25) 20 Burpees

Team, September is here! Back to business. The week ahead: Monday - Core strength, including Half Kneeling wood-chop and Deadbug. Then a fun WOD with heavy Deadlifts (275/205), a few push-ups, and running. Rest is [...]

The Week Ahead – 09/02/25

Team, Friends, Old Cityzens, Our coaches hope everyone had a restful Labor Day weekend. I read a thing the other week about people subconsciously getting competitive with their free time and vacations, and how it [...]

The Week Ahead – 081725

Friends, Team, Old Cityzens, Monday - Upper Body forward day. Strength is our 3rd time through Half Kneeling Landmine Press, paired with the top 5 all time strength exercise the DB Bent Over Row. WOD [...]

The Week Ahead – 08/11/25

Team, Friends, Old Cityzens, The Week Ahead: Monday - Core Strength first, including the beloved Straight Arm Side Plank Pulse. But a new version since you guys are getting good... hold a DB on the [...]

The Week Ahead – 08/04/25

Team, Friends, Old Cityzens, And so it's August... if it weren't for the unforgiving mosquitoes and merely half full splash parks I wouldn't believe it. But, for those of us enjoying Summer city life, we've [...]

WOD

112025

Core Strength A1 Landmine Twist 4x20 (60/45) A2 KB Suitcase March 4x30 Steps/Side (70/53) WOD AMRAP 15 3 Wall Walk 6 Strict Chin-Up 10 Box Jump (24""/20"") 25 Double Unders

111925

A1 Back Squat 6-6-6-6 A2 Underhand Med Ball Throw 4x5/Side B1 Bench Press 5-5-5-5 B2 KB Pendlay Row 4x10

111825

A1 Pistol Negative 3x2/leg* @ 5s *all one leg, then the other. go lower and lower, measure depth **use wedge and plate counterbalance B1 E2MOM x 6 2 Pause Pistol/leg WOD 2 Rounds for Time [...]

111725

Strength A1 Weighted Dip 4x5 @ Weight or 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 KB Pullover 4x10 WOD 5 Rounds for Time 3 Deadlift (275/185) 6 Burpee Pull-Up Rest 60s

111525

Partner WOD You Go I Go 12 Rounds (6 Each) 2 Hang Power Clean (155/105) 2 Shoulder to Overhead (155/105) Run 100m Then 12 Rounds (6 Each) 25" Walking Lunge (2x50/2x35) 5 Double Push-Up Burpee [...]

111425

Skill/Strength A1 Handstand Kick-Up 4x5* *Hold top for 5s, keep hands in place A2 Weighted Mixed Grip Chin-Up 4x3/Side @ Weight 4x3+/Side @ Strict BW 4x3/Side @ 5s Negatives WOD 12 Minute AMRAP 10 Deadlift [...]

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