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The week ahead.. April 3rd
Hey Old Cityzens! I gotta say - great showing Saturday for the CrossFit Total. I'm looking forward to the weeks to follow. With that said, for those who couldn't make it, try to make it [...]
The week ahead.. March 27th
Hey Old Cityzens! First off.. CONGRATS to ALL of you for making it through the 5-weeks of the CrossFit Open workouts. Whether you did 1,2, or all 5 workouts scaled or Rx, it's a great [...]
CrossFit Total – Saturday, April 1st
No fooling! Time to test your absolute strength! Come out to Old City CrossFit on Saturday, April 1st from 1-3pm and throw some serious plates around during our first ever CrossFit total! The total is [...]
The week ahead.. March 20th
Hey there, Old Cityzens! Four weeks down, one to go with a final Open workout concluding this Friday. Phew! How 'bout we have fun with it and wear your AWESOMEST tshirt. Here are a couple [...]
Ultra Running with Jen – Elizabeth Furnace 50K Report
Wrapped up another weekend of running by finishing the Elizabeth Furnace 50k on Saturday, March 11th. This is fat ass style race, similar to the Reverse Ring, where there is no race fee required to [...]
The week ahead… March 13th
Hey Old Cityzens! Back for another week! How are we feeling about 17.3? via GIPHY Chest to bar pull ups not in your wheelhouse? Snatches aren't your thang? Here's the good thing about the Open. [...]
WOD
1/30/2024
Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one minute. [...]
1/29/2024
Strength A1 - Sumo deadlift -8-8-8-8 *No pausing, no repeating your heaviest weight A2 - Frog pumps with DB -4 x 15 Workout 8 minute AMRAP 1 Dbl DB Hang power snatch 2 [...]
1/28/2024
REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -Chiefs vs Ravens at 3pm -Lions vs 49ers at 6:30pm See you tomorrow!
1/27/2024
Workout CrossFit Open 20.5 (scaled) For time* 40 Pull ups 80 cal Row 120 Wall balls (20/14) *Partition the reps however you want *20 min time cap **Compare to 1/22/23**
1/26/2024
Strength A1 - Floor press -3-3-3-3 *Build to a heavy 3 reps across 4 working sets, adding weight each time. *Pause for 2 sec every rep with your arms on the ground. *Repeat your heaviest [...]
1/25/2024
Strength 1 A1 - Power clean + hang squat clean - Build to a heavy double of the complex in 15 minutes *To build to a heavy double of these two movements, do one rep [...]
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