Blog2018-09-09T03:04:43+00:00

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Week of 6/24/24

Hey Old Cityzens! Better late than never! But we're back... Old City has new hands behind the programming wheel, but they are experienced hands! If we haven't met, I'm Coach Jason, and I've been [...]

WOD

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EMOM Core Work EMOM 9 1 - 1x12 Straight Arm Side Plank Pulse 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Anchored Leg Raise WOD "Lynne" 5 Rounds of 4 Minutes 1 [...]

110224

Core EMOM 1 - 1x12 Side Plank Rotation 2 - 1x12 Side Plank Rotation 3 - 1x5 Kneeling T-Bridge Reach (5s Hold) Partner WOD You Go I Go 6 Rounds (3 Each) 8 Box Jump [...]

110124

STRENGTH A1 - Back Squat 4x5 A2 - Single Leg BK Calf Raise 4x10/Leg WOD 3 Rounds 3 Minutes Work/3 Minutes Rest Row 500m Time Remaining: Max Effort Burpee to Single Arm DB Clean [...]

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WOD Nate-Ish 10 Rounds 2 Bar Muscle Up* 4 Handstand Push-Up 8 KB Swing (70/53) *Scale to 1 MU rep, 2 to 4 Strict Pull-Ups, 5 Banded Pull-Ups

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STRENGTH A1 - Bench Press 4x6 A2 - Tricep Kickback 4x10/Arm WOD AMRAP 14 20 Single Arm KB Front Squat 30 Alternating V-Up 40 Double Unders

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STRENGTH A1 - Turkish Get Up 4x2/Arm A2 - DB Bent Over Row 4x12/Arm WOD 5 Rounds 5 Deadlift (225/155) 10 Box Jumps (24"/20") Run 200m Rest 60s *20 Minute Cap

PREPARING YOU FOR LIFE

Let us help you find the right program for your specific fitness goals!

Old City CrossFit
1007 H St NE
Washington DC 20002
Phone: 202-804-5944
Email: [email protected]
CrossFit Journal: The Performance-Based Lifestyle Resource
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