12/29/2017
Strength Bench press 3-70% 3-75% 3-85% 3-90% Workout 12 min AMRAP^ 7 KB Clean & Jerk/arm 14 Step ups (24/20") 21 Sit ups ^All movements [...]
12/28/2017
Strength Back squat 3-70% 3-75% 3-85% 3-90% Workout 3 RFT 12 Cleans - 135/95 12 Broad jumps (plate->plate of your barbell) 120 Single unders **First [...]
12/27/2017
Workout 20 min AMRAP 10/8 Bike calories 8 Burpee pull up 6 Dball shoulders (3/3) - 100/60 **As mentioned in the weekly post, this should [...]
12/26/2017
Strength Front squats 3-70% 3-75% 3-85% 3-90% Workout 3 RFT 15 DB Power cleans - 35/20 12 DB Thrusters - 35/20 9 Box jumps - [...]
12/25/2017
From all of us at Old City CrossFit, we'd like to wish everyone a very Merry Christmas!
12/24/2017
OPEN GYM ONLY FROM 9-11AM not sure what to do?? HERO WOD "Roy" Five rounds for time 15 Deadlifts - 225/155 20 Box jumps - [...]
12/23/2017
12 Days of Christmas WOD For time 1 Turkish Get Up – total – 53/35 2 Pistols – per leg 3 Dips 4 V ups [...]
12/22/2017
Strength Deadlift 5 x 3 @ 85% Workout For time 800m run 40 Dball shoulders - 100/60 **Who doesn't love deadlift day, RIGHT?? C'mon.. picking [...]
12/21/2017
Strength Bench press 5 x 3 @ 85% Workout 12 min AMRAP 1+ DB floor press 1+ DB Renegade row 1+ DB Shoulder to overhead [...]
12/20/2017
Strength Back squat 5 x 3 @ 85% Workout Hanukkah WOD 8 Rounds For Time 1 - Deadlift (95/65#) 2 - Power cleans 3 - [...]