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The week ahead.. November 8th
Hey Old Cityzens! Hopefully you remembered to change your clocks on Sunday. I learned that if I ever run out of jokes, I've always got daylight savings time puns to fall back on... *rimshot* [...]
The week ahead.. November 1st
Hey Old Cityzens! I hope you had a happy and safe Halloween! We're starting a new week and a new month today! I'm going to keep announcements here to a minimum since you'll be [...]
The week ahead.. October 25th
Hey Old Cityzens! Happy Anniversary Week for Old City! It was this week, specifically the 28th, that we opened our doors 8 year ago. Phew! What a long, great, challenging, exhausting, exciting time it [...]
The week ahead.. October 18th
Hey Old Cityzens! Hope you all had a great weekend. And how about that temperature on Sunday, eh? Is it finally.. FINALLY.. sweata weatha? Or what about hoodie or waffle knit Henley weather? Yeah, [...]
The week ahead.. October 11th
Hey Old Cityzens! Yoooo!! Congrats to all our competitors who represented Old City at the DC Throwdown this past Saturday at District CrossFit. Claudia and Garrett, Lisa and Jack, Scott and Adrianna, Ken and [...]
The week ahead.. October 4th
Hey Old Cityzens! Coaches gonna be watching your squat depth this week like... **iykyk October Newsletter If you didn't see it in your email, we've got you covered! You can get caught up HERE. [...]
WOD
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EMOM Core EMOM 1 - 1x15 Half Kneeling DB Woodchop 2 - 1x15 Half Kneeling DB Woodchop 3 - 1x45s Med Ball Deadbug Iso Hold WOD CrossFit Open 12.3 AMRAP 18 15 Box Jump 12 [...]
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STRENGTH Snatch 5x2 WOD AMRAP 7 3 Deadlift (185/135) 3 Burpee 6 Deadlift 6 Burpee ...
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STRENGTH A1 - Bulgarian Split Squat 4x8/Leg A2 - Weighted Chin-Up 4x5... B1 - Weighted Dip 5-5-3-3-1 B2 - DB Incline Seal Row 4x10
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WOD 8 Rounds of 3 Minutes 15 Wall Balls Row 15 Cal/Bike 12 Cal *Alternate Bike/Row *Score is completion AND time of Round 8 MOBILITY A1 - Wall Pigeon 1x90s/Leg B1 - Half Kneeling Band [...]
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Strength/Skill A1 - Weighted Pistol* 4x2-4/Leg @ Weight 4x2-4/Leg @ Strict Bodyweight 4x2-3 Negatives** *All one leg then the other side. **Lower and lower. A2 - Supported KB/DB Single Leg RDL 4x10/Leg WOD 15-12-9-6-3 Chest [...]
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Partner WOD You Go I Go Team 400m Run (Together) 20 Rounds (10 Each) 14 Med Ball Box Step Ups (30/20)(24"/20) 5 Strict Matador Dips 5 Strict Pull-Ups Team 800m Relay (4x100m each) [...]
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