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Thanksgiving 5k run/row details
What! Old City Turkey Trot 5K.. or 5k row. When! Thursday, November 25th 9AM Where! Old City CrossFit - 1007 H St NE Who?! Anyone! Member, friend, family, etc. How much? F.R.E.E! If you [...]
The week ahead.. November 15th
Hey Old Cityzens! A little chill in the air this weekend! Got the hats, gloves, and layers unpacked this weekend. Yknow, if you're ever feeling cold, go stand in the corner - it's 90 [...]
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, [...]
WOD
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WOD 6 Rounds 3 Power Clean (185/125) Run 200m rest 90s 30 Burpee Box Jump (24"/20") Mobility A1 - Seated Straddle Side Bend 2x3/Side* *Hold each side for 10 seconds (60s total). Could hold light [...]
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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 [...]
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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
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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
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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 [...]
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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 [...]
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