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The Week Ahead (8/12)…
Friends, Hope everyone is enjoying the summer. New handstand progression this week --- back to heavy squats and bench after a week off --- the week ahead: Monday - Heavy Bench paired with a new, [...]
The Week of 8/5
Team, Happy August! And so, the week ahead: Monday - A spin on one of my all time favorite workouts, "Religion." It is so called because they say during the later rounds you might find [...]
The Week of 7/29
Friends, Look out for the August newsletter this week, we've got a few exercise exploration events coming up you'll want to know about. Included is a Powerlifting Total that will be the culmination of our [...]
Week of 7/22!
Friends, We hope you're enjoying your summer! We also hope you've enjoying the different energy in the gym! It's been fun to change things up a bit without truly leaving home. Having been in DC [...]
The Week of 7/15
Friends, We hope you've been enjoying the varied programming. A few more nuances you might notice... -You'll see similar movements and structures to WODs. Constantly varied is a big theme in CrossFit, but I like [...]
The Week Ahead…
Team, The coaches at Old City hope everyone had a restful and coooool Independence Day and Weekend. Glad we got that hero WOD out of the way. Also, our A/C is back at full function [...]
WOD
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Strength A1 Weighted Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x3-5 @ 5s negatives A2 DB Top Down Row 4x16 (8/arm) WOD 10-8-6-4-2 Handstand Push-Up 8 Burpee Deadlift (2x50/2x35) 10 DB Step Up [...]
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Strength E90sx6 Power Clean 2-2-2-1-1-1 WOD 4 Rounds for Time 20 DB Snatches (1x50/1x35) 400m Sprint Rest 120s
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WOD 6 Rounds 5 Front Squat (155/105) 7 Toes to Bar 16 Renegade Row (2x50/2x35) Beach Muscles EMOM 9 30s Work/30s Rest 1 - Max Barbell Reverse Curl (45/35) 2 - Max Overhead Band Tricep [...]
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Strength A1 - Deadlift 6-6-4-4 A2 Half Kneeling Landmine Press 4x8/arm B1 DB Deficit Reverse Lunge 3x16 (8/leg) B2 Commando Chin-Up 3x3/side @ Weight 3x2+/side @ Strict bodyweight 3x5 @ Banded Normal Chin Up or [...]
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WOD Fight Gone Bad 3 Rounds 5 Stations - 1 Minute Max Effort at each - 17 minutes total 1 - Wall Ball (20/14) 2 - Sumo Deadlift High Pull (75/55) 3 - Box Jumps [...]
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CrossFit Benchmark "Fight Gone Bad" EMOM 17 5 Stations x 3 Rounds of Max Effort 1 - Wall Ball (20/14) 2 - Sumo Deadlift High Pull (75/55) 3 - Box Jumps (24"/20") 4 - Push [...]
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