Friends, Team, Old Cityzens,
I can’t tell you how glad I am to be waking up after sunrise again. The internet tells me that rolling back the clocks adds 10# to your lifts. We’ll see this week… the week ahead:
Monday - Sprint-y WOD. Running, a few KB Complex, Rowing. I put the cap at 17, but I’m thinking it’s closer to 9-11 minutes if you’re moving. Then, after the WOD, a core/arm muscle EMOM that I’m really really liking.
Tuesday - Longer AMRAP. Super simple scheme of Double Unders, Sit-Ups, Pull-Ups, and Medicine Ball Cleans. (The long lost foundational CrossFit movement.) We should have plenty of time for prescribed stretching and mobility afterwards. Stretching is hard if you do it right, and I tried to weed out the less useful stretches.
Wednesday - Continuing with our coaches series of WODs, you’ve got Q. A 36 Minute EMOM with power cleans, shoulder to overhead, Wall balls, bike, etc etc. It’s like heavy but reasonable “Fight Gone Bad.”
Thursday - Double Strength. Back Squat (3), Half Kneeling Landmine (3), Weighted Chin-Up, and a new movement to Old City: the DB Fly.
Friday - Ring Push-Up (3). Then a 2026 classic/benchmark: 8 Rounds for Time. 5 Deadlift and 10 Box Jump. EMOM = 4 burpees. Check your scores from June. Beat the clock.
Saturday - Partner WOD!
My love,
Coach Jason
