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The week ahead.. April 15th
Hey Old Cityzens! I think it goes without saying that I need to start off this post with a HUGE shoutout to our Old Cityzens that represented Old City CrossFit at the Mid-Atlantic CrossFit [...]
The week ahead.. April 8th
Hey Old Cityzens! First off.. there will be no tricks this week!I PROMISE! But for all of you who planned to do 300 wall balls on Monday - and I think there were quite a [...]
No Drop Policy
**Originally posted to our Facebook Community group April 4, 2019** Team: We're making some changes to our "Weight Dropping Policy" in that we're making a Weight Dropping Policy. This Weight Dropping Policy is that [...]
The week ahead.. April 1st
Hey Old Cityzens! As the saying goes, "April showers bring May flowers". Let's hope the weather plays in our favor and we can enjoy some fresh air with the garage door open and some running [...]
The week ahead.. March 25
Hey Old Cityzens! We survived the Open! Phew!!Barely! Now it's back to our regularly scheduled programming on Friday.. until October. That's right. This was the last time the CrossFit Open will be held in [...]
The week ahead.. March 18th
Hey Old Cityzens! I hope you had a great weekend, especially the Irish and Irish-identified members partaking in some holiday cheer these last few days. Time to get back at it! We've got ONE [...]
WOD
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Beach Strength EMOM 12 1 - 1x12 Seated DB Curl (2x30/2x20) 2 - 1x12 DB Skull Crusher (2x30/2x20) 3 - 1x40 Heel Taps 4 - Rest Partner WOD 18 Minute AMRAP Team 200m Farmer's/Med Ball [...]
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WOD 5 Rounds for Time Run 400m 3 Hang Power Clean (135/95) 3 Front Squat 3 Shoulder to Overhead
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STRENGTH A1 - 1s Pause Floor Press 3x6 A2 - DB Bent Over Row 3x12/Arm WOD 21-15-9 Deadlift (225/155) 7-5-3 Wall Walk 50 Double Unders
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STRENGTH A1 - Bulgarian Split Squat 4x5/leg A2 - Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Banded 4x3-5 @ Negatives WOD 3 Rounds Row 500/400m 25 Sit-Ups 20 Box Step Ups [...]
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WOD 10 Rounds 3 Power Snatch (135/95) 4 Burpee Pull-Up Rest 30s
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Strength A1 Front Squat + Back Squat Complex 4x 4 Front Squat + 8 Back Squat Strengthy WOD EMOM 12 1 - 1x8 Strict Press (115/85) 2 - 1xMax Effort Yates Row (Same Weight)* 3 [...]
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