SOS
” SOS ” 10 Rounds 10 Calorie Row 10 Box Jump overs 10 Kettle bell swings 1 legless rope climb
July 2018
Running DT
WOD 7 . 31 . 18 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ” Running DT ” 5 Rounds Run 400m 12
Gi Jane
We added a new class Time in the evening ! Monday through Friday! 4 pm 515 pm 630 pm WOD 7 / 30 / 18 A. Back squat 10 – 10 – 10 – 10 increase load each round B. ” GI JANE ” 10 min AMRAP burpee pull ups
Fight Gone Bad
https://youtu.be/DC19O4cgvp4 “Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This
River Wild
A. Practice HSPU / Hand satnd walking. EMOM 8 practice 10 – 20 seconds rest the remainder of minute. B. “River Wild ” Row 1000m 15 HSPU 100 Dubs Row 750m 15 HSPU 75 Dubs Row 500m 15 HSPU 50 Dubs Row 250m 15 HSPU 25 Dubs
Frogger
WOD 7 . 25 . 18 A. Work up to heavy snatch ( 10 min ) B. ‘Frogger’ 2 Rounds 10 Snatches 135 / 85 10 burpees over the bar 2 Rounds 10 snatches 95 / 65 10 burpees over the bar
Deadlifting Helen
WOD 7 . 24 . 18 A. Deadlift heavy triple B. “Deadlifting Helen” 3 Rounds for time 400m Run 21 pull ups 12 deadlifts 185 / 125
Kaila P
“Crosstown is the best!! I joined about 10 months ago and I’ve been hooked since day one. The workouts are challenging and fun. The gym is spacious and clean and offer plenty of classes throughout the day so it’s easy to find a time to go. The coaches do an amazing job of breaking down
Upper Decker
A. Front Squat 5 x 3 from the Rack OT3M B. For time “Upper Decker” 10 front squats 95 / 65 25 push ups 25 situps 10 front squats 135 / 95 25 push ups 25 situps 10 front squats 185 / 125 25 push up 25 situps
Double Dare
WOD 7. 20 . 18 For Time A. Sled Push 4 Sets 50 High / 50 Low B. ” Double Dare ” 100 – 75 – 50 – 25 Dubs 20 – 15 – 10 – 5 Thruster 95 / 65 4 – 3 – 2 – 1 Rope Climb
