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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.. đ 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? [...]
The week ahead.. October 14th
Hey Old Cityzens! First things first - REGULAR SCHEDULE ON MONDAY. Okay, now that that's out of the way.. 20.1 is DONE! For those that have signed up for The Open, be sure to [...]
WOD
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STRENGTH A1 - Bench Press 4x10 A2 - Band Face Pull 4x15 WOD EMOM ? 6 AbMat Sit-Ups 5 Deadlift (185/125) 4 Box Jumps (24"/20")* *Add 2 Box Jump every minute for as long as [...]
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STRENGTH A1 - Back Squat 4x5 A2 - "Floating" DB Single Leg Bent Knee Calf Raise 4x10 WOD 3 Rounds for Time 30 Wall Balls (20/14) 100 Double Unders
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STRENGTH A1 KB Windmill 4x5/Arm A2 Weighted Strict Pull-Up 2-2-2-1-1 @ Weight 4x5 @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band WOD EMOM 15 1 - 1x8 KB Strict Press (53/35) 2 - [...]
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Mobility A1 - Behind the Neck Sotts Press 2x5 A2 - Foam Roll Lats 2x45s/Side WOD 12 Rounds 2 Squat Cleans (155/105) 3 Double Push-Up Burpee Run 100m
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Partner WOD You Go I Go 12 Rounds (6 Each) 2 Hang Power Clean (155/105) 2 Shoulder to Overhead (155/105) 10 Rounds (5 Each) 5 Pull-Up 10 Push-Up 15 Air Squat 8 Rounds (4 Each) [...]
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STRENGTH Skill A1 - Handstand Kick-Up 4x5* *Hold top for 5s, scales to HS Hold A2 - Pike "Over" 3x12 WOD AMRAP 15 3 Handstand Push-Up 6 DBall Shoulder (100/60) 9 Toes to Bar 12 [...]
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