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The Week Ahead – 2/24/24
Team, Hope everyone is ready to hit another strong week of training! Here’s what’s coming up: The Week Ahead: Monday – We kick things off with “Ghost”, a Crossfit Benchmark where the score is total [...]
The Week Ahead – 2/17/24
Team, I hope you all are doing well! I made a mistake last week and mentioned 1 RM Snatch would show up this week. I was wrong, and it will show up next week. For [...]
The Week Ahead – 02/10/25
Team, Damn, just when we were getting our running groove going there might be more snow! Lucky for us the temps are "higher" than last time, and our running this week is Friday. All the [...]
The Week Ahead – 02/03/25
Friends, The week ahead and commentary: Monday - Keep it simple yet challenging... Medium distance AMRAP with Squat Clean at 185/125, chest to bar pull-ups or bar muscle up option, and 200m run. Prior to [...]
The Week Ahead – 1/27/25
Friends, Looks like some above-freezing temps, so we'll start the week getting back outdoors. The week ahead: Monday - Strength is Floor Press and inclined seal row. Can you go heavier on floor Press than [...]
The Week Ahead – 1/20/25…
Team, Friends, Old Citzyens, I hope you're hanging in there... it's dark, icy, everybody is sick... but there's a ton of reason for excitement: the CrossFit Open starts on 2/27! I like to think we've [...]
WOD
061125
Strength A1 Pause Floor Press 4x5* *Pause 1s with elbows on floor A2 DB Bent Over Row 4x15/arm WOD 4 Rounds for Time Run 800m 11 Burpee Pull-Ups 28 Minute Cap
061025
Strength A1 - Power Clean and Jerk 4-4-2-2 A2 - Thoracic Mobility 2x60s Butcher Block Stretch then 2x8 PVC/Light Bar Sotts Press WOD Grace Prep 5-6-7-8-9 Clean and Jerk (155/105) Rest 90s after each interval [...]
060925
Gymnastics Strength A1 DB/Parallette Box Handstand Push-Up 4x5-8 *Use 2 DB as "low" paralettes *Start at 20", then go higher *Scale to down-dog/banded down-dog handstand push-up A2 Max Effort Strict Chin-Up 4xME *scale to band [...]
060725
Partner WOD You Go I GO Divide However, But Straight Through 100 KB Front Rack Step Up (1x53/1x35)(24"/20") Run 1000m (5x100m each) 100 DB Floor Press (2x50/2x35) Run 1000m (5x100m each) 100 Wall Balls (20/14) [...]
060625
Strength/Mobility A1 Overhead Squat 5-5-5 A2 Band Pass-Through 3x10 WOD E2MOM 24 (12 rounds) 2 Power Snatch (155/105) 4 Toes to Bar 4 Burpee Box Jump (30"/24")
060525
Strength A1 Bulgarian Split Squat 8-8-5-5 A2 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band EMOM 12 1 - 1x5 Strict Press (115/75) 2 - 1x12 KB [...]
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