January 2018

  WOD 1 . 19 . 18   A. Work up to a heavy front squat double from rack , to preload your body for part B. (12 min ) B. MIke Tyson 5 x 2 min Rounds 3 Hang Clean 155/105 6 Shoulder to overhead 155 / 105 9 front squat 155 / 105 […]

WOD 1 . 18 . 18 “Big Carl” 7 Rounds for time 7 Deadlifts 225 / 155 7 Chest to bar pull ups 7 Box Jumps 30 / 24

WOD 1 . 17 .  18 20 min AMRAP 400m run 10 HSPU ( scale with DB strict press ) 10 Ring dips ( scale with band ) 10 Push ups ( scale on knees )

Regular Hours! See you as early as 530AM CrossTown WOD 1 . 15 . 18   A. Work up to a heavy split jerk ( 12 min ) B. CrossFit Open 14.4 AMRAP 14 Row 60 calories 50 Toes to bar 40 Wall Balls 30 Power cleans 135 / 95 20 Ring Muscle ups (

We now have an in-house Chiropractic Doctor and Sports specific Physical therapist at CrossTown. My pleasure to introduce Kyle Knox to CrossTown. I have been getting treated by Kyle for a couple years now. He has a full practice in Westlake, but is setting up a satellite site at CrossTown in the back room –

” Rapid Fire ” 21 – 18 – 15 – 12 – 9 – 6 – 3 KBS 70 / 53 Burpee Box Jump Overs 24 / 20 CAP 17 min

WOD 1 . 10 . 18 A. Squat Snatch work up to heavy single EMOM 10 min x 1 Rep B. ” Shaken not Stirred ” AMRAP 12 1 Squat Snatch 155 / 105 3 Clean and Jerk 155 / 105 30 Double Unders

  WOD 1 . 9 . 18 “Safe Travels” On the 5 minute for 5 rounds Row 500m 20 push ups ( hand release ) 100m farmer carry 50/35 DB or KB Score total time each round.

One week in the books for 2018, if you already ditched your 2018 resolutions – who cares. start over. One day at a time. if you failed the first week, fine , get over it and start over. Lets go ! WOD 1 . 8 . 18 A. Work up to a heavy PUSH PRESS