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
All American Hero
WOD 7 . 19 . 18 ” All American Hero ” 4 Rounds Run 250m 25 med ball situps Run 100m with med ball 10 DB Snatches 10 m R arm OH Walking Lunges 10 DB Snatches 10m L arm OH Walking Lunges
Clubber Lang
WOD 7 . 18 . 18 A. Push Press 5 – 3 – 3 – 2 – 2 -2 B. 12 min AMRAP Row 20 / 16 calories 12 Shoulder to overhead 135 / 95 If you finish 5 rounds do max reps toes to bar
CrossTown Rumble
WOD 7 . 17 . 18 “CrossTown Rumble” Against a 20 min Clock : At the 0:00 mark , Run 1 mile for time At the 10:00 – 15:00 min mark Find a 1 rep max Hang Clean ( squat or power ) At the 15:00 – 20:00 min mark perform max reps burpee box
Cindy or Mary
WOD 7 . 16 . 18 If you need to scale Mary, you are better off doing Cindy. “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged
