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The week ahead.. Thanksgiving week
Hey Old Cityzens! A short week, but a FUN week coming up. See the schedule listed below - TWICE! - so no excuses for not knowing what's happening this week/weekend. Holiday Schedule Wed., Nov. [...]
The week ahead.. November 18th
Hey Old Cityzens! OOph! Colder temps and darker days - is it officially winter??? Stay warm by continuing to make your way to the gym where the barbells and ergs and kettlebell swings and pull [...]
The week ahead.. November 11th
Hey Old Cityzens! The 2020 CrossFit Open is in the books! It's done! We made it! It seems weird to call it The Open of 2020 when we're still crushing 2019, but I hope [...]
The week ahead.. November 4th
Hey Old Cityzens! Another week in the books and one more to go to wrap up the 2020 CrossFit Open season. You've seen pistols, handstand push ups and handstand walking, deadlifts, clean and jerks, double [...]
The week ahead.. October 28th
Hey Old Cityzens! How 'bout them Nats! *posted at start of Game 5.. 😐 The World Series is back in DC since 1933 and is in full swing (heyyooo!!), the CrossFit Open is in [...]
The week ahead.. October 21st
Hey Old Cityzens! Wrapping up 20.2! Phew! What did you think?? In your wheelhouse? Did you do as well as expected? Did it remind you to work on your dubs and T2B? [...]
WOD
9/23/2023
Partner Workout 20 min AMRAP 6 Box jump overs (24/20) 6 DB Snatches/arm, alt (50/35) 6 Toes to bar *One person works, while the other partner rests. *Score is total rounds/reps completed as a [...]
9/22/2023
Strength A1 - Deadlift - Build to a heavy 5 (20 min) A2 - Side plank rotations -4 x 8/side Workout For time 400m run w med ball 21 Wall balls (20/14) 400m run [...]
9/21/2023
Strength A1 - Back squat -3 x 5 (70%) -2 x 3 (80%) -1 x 1+ (90%) *Do as many reps as you can on the last set A2 - Tib raises - 3 [...]
9/20/2023
Skill/Technique Work Toes to bar and Pistols/Single-leg squats Workout "Annie" 50-40-30-20-10 Double unders Sit ups *12 min time cap* Compare to 10/21/22 Also compare to 9/17/21, 10/16/20, as well as 6/26/19, 10/11/18, 1/3/18, 4/7/17. [...]
9/19/2023
Strength A1 - Bench press -3 x 5 (70%) -2 x 3 (80%) -1 x 1+ (90%) *Do as many reps as you can on the last set A2 - Tricep kickbacks - 4 x [...]
9/18/2023
Strength 1 A1 - Front squat* - Build to a Heavy 3 reps *The bar is to be taken from the ground, not the racks. A2 - Strict Pull-up 5 x 5 *Pick a scale [...]
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