Hang Man
WOD 11 . 16 . 18 A. Every 90 seconds for 7 rounds Hang Snatch + Snatch ( Power or squat ) ” Hang Man ” 3 Rounds 400m Run 12 Hang Snatch 95 / 65 21 Toes to bar
November 2018
Hop Skotch
Wod 11. 15. 18 A. 7 sets 2 rep thruster from the rack. On the 2 minute. Building to a heavy 2 rep. Try not to “thrust a jerk “ B. ” hop Skotch “ amrap 12 100 dubs 50 wall balls 7 bar muscle ups scale with jumping or banded bar muscle
The Rowing Dead
WOD 11 . 14 . 2018 A. 8 Rounds 30 Seconds max distance handstand walk rest 30 seconds You can use a partner and a pvc pipe for assistance. B. ” The Rowing Dead ” 27 – 21 – 15 – 9 – 6 – 3 Calorie Row Deadlift 205 / 135
45 reps for James
WOD 11 . 13 . 18 A. Push Jerk 5 – 5 – 5 – 5 – 5 From the rack . B. Happy Birthday James, long time member of the gym. I trained James before CrossTown was open at a gym in westlake. When I opened CrossTown he signed up and is probably
Hot Shots 19
SCHEDULE : Class times 830 am , 12 pm and 4 pm ! Enjoy your Veterans Day Off. Gym open between classes for open gym. WOD 11 . 12 . 18 ” HOT SHOTS 19 ” 6 Rounds 30 air squats 19 power cleans 135 / 95 7 strict pull ups 400m run 40 min
High Stakes
11 . 10 . 18 ” High Stakes ” 3 Rounds 20 Push Press 95 / 65 20 Toes to bar 20 KBS 53 / 35 20 Box Jump Overs
“Down the Line”
WOD 11 . 8 . 18 ” Down the Line” 10 Rounds Each Rotate full founds with a partner Row 15 / 12 calories 15 wallballs Set up rowers 10m from the wallball wall so athlete must shuttle run the ball to the wall perform the wall balls and run ball back to the rower
Prime Time
WOD 11 . 7 . 18 Snatch practice , build over the course of 9 sets 3 . 3 . 3 . 2 .2 . 2 .1 .1 .1 on the 90 seconds ” Prime Time ” AMRAP 12 4 Snatch 115 / 85 8 pistol squats 28 double unders
Running Warrior
WOD 11 . 6 . 18 5 Rounds , In a 4 minute window : Run 400m Max Reps : Muscle ups , ctb or pull ups or ring row Rest 3 minutes Score total Muscle ups / pull ups *Shave your callus*
Power clean party
wod 11. 5.18 A. power clean party 4 reps emom 4 min rest 1 min 3 reps emom 4 min rest 1 min 2 reps emom 4 min rest 1 min 1 rep emom 4 min B. “Lights out” 8 min amrap 3 power clean 185 /125 3 push ups 3 clean 6 push up
