Workout, Happening, and Updates at CROSSTOWN ATHLETICS

a. 6 sets 1 power clean 2 lunges ( 1 R / 1 L 2 front squat B. partner YGIG 12 min amrap Odd rounds

5 x 3 min rounds rest 1 min run 400m amrap 10 burpees 10 kettle bell swings in remaining 3 min after the run start

A. Hang Power Clean 6 x 3 B. Partner amrap 12 share 20 clean and jerk 135 / 85 share burpees over the bar

amrap 20 15 cal machine 30 double unders 10 thrusters 95 / 65

A. Deadlift 10 sets of 3 B. 10 min amrap 5 strict hanging leg raises 10 hollow rocks 15 situps

830 class only 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run

7 rounds 21 / 18 cals 15 box jumps 9 strict HSPU ( 9 DB push press )

A. EMOM 20 Odd 5 bench press Even 5 deadlift B. 12 min emom 3 rounds 1 min situp 1 min hollow rock 1 min

4 rounds 500m row 400m run 3 rope climbs

A. front squat 10 sets of 3 , build every 2 sets. OT2m B. amrap 7 ( 10 round cap ) 3 front squat from

” Beat the old man” amrap 16 5 ring muscle ups 19 wall balls 14 / 20 41 double unders

for time 100m farmer carry 10 Push up to 10 renegade row DB 250m medball run 25 medball situps 400m run 40 airsquats 500m run

a. strict press 5 x 2 b. split jerk 5 x 3 c amrap 12 10 db snatch 24 dubs 10 toes to bar 24

10 rounds 3 power clean 155 / 105 6 box jump 30 / 24 100m run

back squat 10 sets of 3 build every 2 rounds 8 min amrap 8 russian kbs 8 burpees

amrap 17 5 push press 5 pull up 5 cal add 2 reps each round

A. front squat 3 x ( 5 – 3 – 1 ) B. amrap 14 max cals on a machine – rotate every minute with

Team jack 20 min amrap – rotate full rounds with a friend 10 push press 115 / 75 10 american KBS 53 / 35 10

4 rounds 400m run 30 cal machine 15 burpee pull ups

A. EMOM 20 ODD minutes – 5 bench press across Even Minustes – 5 Deadlift Across B. 10 min – for quality 5 strict hanging

AMRAP 20 9 hang power clean 15 cal machine 21 wall balls 20 / 14

5 rounds 250m run 15 cal machine 6 power snatch 155 / 105

A. bulgarian split squat 3 x 8 light 5 x 4 heavier b. 15 min cap 150 cals 150 burpees partition any way, one person

3 rounds 25 toes to bar 500m run 75 double unders

A. 10 x 3 hang squat clean B. partner amrap 10 – ygig 2 power cleans 185 / 125 4 box jumps 30 / 24

amrap 20 10 ring dips 10 squats 10 pull ups 10 air squats

amrap 15 100m run 50 m farmer carry 53 / 35 kb or 50 / 35 DB 2 – 4 – 6 – 8 –

5 rounds , rest 1 min after each set run 250 15 KB front rack step up 50 / 35 5 muscle ups / 10

a. push press 5 x 3 b. split jerk 3 x 3 c. amrap 10 10 hand release push ups 15 situps 30 double unders

amrap 20 10 toes to bar 10 single arm devil press 10 box jump 24 / 20 switch arms each round

A. Back Squat wave 3 X ( 5 – 3 – 1 ) B. 14 min running clock 3 min wall ball 3 min cal

For time ( 20 min cap ) 100m run 20 deadlifts 155 / 105 10 strict pull ups decrease deadlift by 2 and pull up

A. Power clean EMOM 5 min Emom x 3 5 min EMOM x 2 5 min EMOM x 1 Rest 2 min between rounds B.

Amrap 20 250m run 25 wall balls 3 rope climbs

A. Bench press Wave 3 rounds 5 – 3 – 1 B. Amrap 15 – partner wod Share 30 cals Share 40 ring push ups

10 rounds , 20 min cap 300m row / 250m / 15 / 12 cal bike 6 hang power cleans 115 / 75 9 front

3 x 6 min amrap rest 3 min a. 6 min amrap 10 snatch 75 / 55 30 double unders b. 6 min amrap 10

a. deadlift 5 – 5 – 5 3 – 3 – 3 2 – 2- 2 b. partner wod 225 cal bike or ski for

amrap 20 run 250m 10 thrusters 95 / 65 10 toes to bar every round add 2 reps

8 x 2 min rounds 2 min rest Buy in – 18 / 15 calorie row max reps rd 1 – push up rd 2

a. 8 x 3 back squat building ( final 3 sets – same weight ) b. cash out amrap 10 10 v ups 10 KBS

10 rounds each 1 : 1 200m run 3 muscle ups ( scale with 2x pull ups or 3x ring row )

amrap 14 1 – 2 – 3- 4 – etc deadlift 135 / 95 front squat 135 / 95 box jump 30 inch

7 x 2 min rounds / 2 min 250m max reps clean and jerk 155 / 105

A. Bulgarian Split Squat 6 x 8 each leg B Amrap 10 7 toes to bar 7 goblet squat 21 double unders

amrap 20 21 calories 15 russian kbs 9 Db bench press

amrap 15 1 clean and jerk 8 toes to bar 12 air squats add 1 cj each round

Mario Cart 3 rounds 500m run 500m row 50 double unders

Deadlift 8 – 8 – 4 – 4 – 4 -2 – 2- 2- 2 partner amrap 12 YGIG 1 – 2 – 3- 4

10 rounds 100m run 10 DB push up to alternating row 50 / 35 10 box jumps 24 / 20

A. Back squat 3 x 10 3 x 5 3 x 3 B. AMRAP 10 1 burpee to plate 1 plate ground to overhead 1

20 min amrap – 5 round cap 100m run 10 plate lunge overhead 45 1 rope climb each round add 100m run , 10 lunges

10 rounds each 200m row 3 power cleans

For time 800m run 40 wall ball 20 snatch 95 / 65 400m run 20 snatch 40 wall ball 800m run

A. Thruster from Rack 5 – 5 – 3 – 3 – 3 – 1- 1- 1- 1 B. amrap 12 – partner you go

Amrap 17 10 ring dips 15 cals 15 KBS 53 / 35 45 double unders

25.3 TBD

Amrap 23 25 cals ( rotating machines ) 30 situps 250m run 30 lunges

Front Squat 5 – 5 – 3 – 3- 3 – 2 – 2- 2- 2 B. 8 x 20 sec on / 10 sec

For time 400m run 2 – 4- 6 – 8 – 10 Box jump over 30 / 24 push jerk 135 / 85 run 800

6 x 2 min rounds – 2 min rest 16 wall balls 12 Db snatch 70 / 50 max cals in remaining 2 min

Motion is lotion amrap 25 25 cals ( switch machines every round ) 25 squats 250m run 25 double unders

A. Deadlift 5 – 5 – 3 – 3 – 3 – 2- 2 – 2 – 2 B. partner 15 min amrap 50 KBS

5 rounds on the 5 min run 400m 21 thrusters 45 / 35 12 pull ups

10 sets Squat on the 2 min Odd – 5 back squat Even – 3 front squat B. Amrap 10 5 Single arm Devils press

Classes 530 am till 12 pm will be ran as 2 heats in the hour Evening classes will be ran from friday night lights heats

CrossFit open announcement 12 pm – class at 12 may start a little late to watch motion is lotion amrap 30 500m row 400m run

7 rounds 21 / 18 cals 15 wall balls 9 db bench press 50 / 35

MIKE TYSON 5 rounds x 2 min rest 2 min 3 power clean 6 push jerks 9 front squats in time remaining – max burpees

20 min amrap 10 deadlifts 185 / 125 10 toes to bar 10 box jump over 24 / 20

AMRAP 23 100m suitcase carry 70 / 53 kb or db 10 cal bike 250m medball run 25 wall balls 400m run 40 double unders

EMOM 20 5 bench press – odd 5 pull up , muscle up , kipping , strict , ring row – even

For time – 20 min cap 21 power clean 21 box jump 15 squat clean 15 box jump over 9 cluster 9 bbjo rest 3

A. Backsquat 9 x 3 3 sets tempo 3 seconds down and 3 second up 3 sets pause in bottom 3 seconds 3 sets regular

For time 1000m row 10 rounds 3 power snatch 155 / 95 6 deadlifts 9 push ups

Teams of 2 rotate full rounds 20 min AMRAP 5 rounds each 100m run 5 Devils press Immediate into 5 rounds each 1 rope climb

EMOM 20 ODD : 5 deadlifts Even 15 / 12 cal row

10 rounds 5 push jerk 155 / 105 5 strict pull ups ( scale with kipping or band )25 double unders

Front Squat 2 x 8 across2 x 6 across2 x 4 across2 x 2 across EMOM 12 min 1 : 10 strict hanging leg raisemin

AMRAP 18 15 Calorie machine12 KBS 53 / 359 ring dips

CrossFit open 11.5 amrap 20 5 power clean 155 / 105 10 toes to bar 15 wall balls

10 rounds each 10 DB bench 70 / 50 10 cal bike

A. Front rack DB lunge 10 steps – 3 sets B. DB lunge 10 steps – 3 sets C. amrap 10 10 Db snatch r

4 Sets rest 2 min between sets 24 / 20 cal row 16 thrusters 95 / 65 8 bar muscle ups ( 8 kipping pull

A. Deadlift wave 5 – 3 – 2 ( 3 rounds ) B. Amrap 12 ( Partner , 1 working at a time ) 20

Partner rotate full rounds till 10 rounds each 200m row 10 burpees over the rower

A. 5 x 3 power clean building B. 5 rounds 100m run 5 power clean 20 wall balls

10 rounds 10 SDLHP 95 / 65 10 Push Press 10 box jump over 24 / 20

AMRAP 24 400m run 20 cal machine 100m medicine ball carry 50m farmer carry 10m handstand walk

A. Back Squat 10 – 3 – 10 – 3 – 10 – 3 – 10 10s across 3 building B. EMOM 12 Min 1

4 rounds 400m run 21 KBS 53 / 35 12 Push press 115 / 75

AMRAP 20 4 ring muscle ups 16 DB step ups 20 inches 48 double unders

EMOM 20 ODD Row 15 / 12 cals EVEN Strict Press 9 reps

5 rounds 5 deadlifts 10 pull ups 5 deadlifts 20 airsquats 185 / 125

amrap 15 1 clean and jerk 135 / 85 1 box jump 30 / 24 1 strict pull up add 1 rep each round

10 rounds rest 1 : 1 with partner 200m row 7 bench press unbroken

7 x 2 min rounds – 2 min rest run 250m max reps squat clean 155 / 105