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STRENGTH A1 - Barbell Romanian Deadlift 4x8* *Aim for 70-80% 1 RM DL A2 - KB Pullover 4x10 WOD AMRAP 14 7 Pull-Ups 40 Double [...]
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Skill/Strengt A1 - Handstand Feet Switches 2xChest to Wall - 30s 2x Back 2 Wall - 30s A2 Weighted Pull-Up 4x5 @ Weight 4x5+ @ [...]
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Skill A1 - Handstand Kick Up Drill 4x5 *Hold top for a few seconds A2 - Straddle Plate Front Raise 4x10 *Most should do 10# [...]
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Strength A1 Back Squat 5-3-1-1-1 *Read this as 5 challenging sets. Add weight when possible. Strength Meets WOD EMOM 12 1 - 12 DB Romanian [...]
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Skill and Mobility A1 - Handstand Kick Up to Wall 3x5 *Hold top for 5s *Don't move your hands (IE, don't cartwheel forward) A2 Elephant [...]
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"Badger" 3 Rounds for Time 30 Squat Cleans (95/65) 30 Pull-Ups 800m Run *Hero WODs are a CrossFit holiday tradition, but they are no joke. [...]
The week ahead.. January 21st
Hey Old Cityzens! I hope you had a great weekend and stayed WARM! It's January, though, so.. *shrug*. One super quick reminder about Monday's [...]
11/10/2018
Workout 30 min Partner WOD 500m row 20 dball shoulder - 100/60 20/16 cal bike 100m suitcase carry - 53/35 (50R/50mL) **Partner workout to start [...]
The Importance of Motor Control
By Shauna Marshall, DPT I am reminded of the importance of motor control as I return to performing the skills of CrossFit after a break [...]
Capitol Hill Classic with a twist?
By Jen Jacobs The back of our shirts reads “preparing you for life.” This isn't some blanket statement, it's what we as coaches strive to [...]