Workout, Happening, and Updates at CROSSTOWN ATHLETICS

7 / 5 / 24 a. back squat 5-4-3-2- building b. 5 x 3 across c. amrap 9 10 cal machine 10 toes to bar

4th of July amrap 30 400m run – together before each round 20 – 40 – 60 – 80 – etc – share reps db

7/3/24 7 rounds for time 21 cal machine 15 wall balls 20 / 14 9 burpees

July 2 , 2024 a. deadlift 5 – 4 – 3 – 2 building b. 5 x 3 dead stop deadlift same weight across c.

7 / 1 / 24 10 rounds each , rest 1 : 1 200m row 4 push jerk 185 / 125

6 / 28 / 24 10 rounds 4 / 3 strict pull ups 7 deadlifts 185 / 125 5 single arm DB push press 50

6 / 27 / 24 A. double overhead KB lunge 2 sets for 10 steps B. double front rack lunge 3 sets 10 reps c.

6 / 26/ 24 amrap 15 10 thrusters 95 / 65 10 toes to bar 35 double unders

6 / 25 / 24 A. Power clean emom 5 min emom x 5 reps same weight rest 1 min 5 min emom x 3

6 / 24 / 24 7 x 2 min rounds with 2 min rest 9 KBS 70 / 53 12 hand release push ups 15

6 / 21 / 24 5 rounds 20 lunges 2 rope climbs 20 weighted situps 15# 2 wall walks

6 / 20 / 24 A. Front squat 3 waves : 5 – 3 – 1 B. partner amrap 14 – rotate full rounds 7

6 / 19 / 24 For time Buy in 800m run or row 2 – 4 – 6 – 8 – 10 power snatch 135

6 / 18 / 24 A. Deadlift 3 waves : 5 – 3 – 1 B. Cash out : partner 4k row rotate every 200m

6/17/24 20 min amrap 21 cal machine 15 air squats 9 hang power clean to overhead 115 / 75

6 rounds 5 squat cleans 155 / 105 100m run 10 burpee pull ups 100m run

6 / 13 / 24 A. 7 sets building 1 Press + 2 Push Press + 1 Split Jerk B. Partner amrap 12 – rotate

6 / 12 / 24 AMRAP 20 250m run 10 deadlift 225 / 155 50 double unders

6 / 11 / 24 A. Back squat 6 – 6 – 3 – 3 – 3 – 2 – 2 – 2 – 2

6 / 10 / 24 10 rounds 10 cal machine 10 box jumps 24 / 20 10 push ups

6 – 7 – 24 5 rounds 5 bar muscle ups 250m run 15 front squats 95 / 65 50 double unders

6 – 6 – 24 A. Barbell Bench 10 – 10 – 10 across 5 – 5 – 5 across 3 – 3 – 3

6 – 5 – 24 AMRAP 16 4 power snatch 135 / 85 8 pull ups 12 cal machine

6 – 4 – 24 A. Clean and jerk 5 – 5 – 3 – 3 – 3 – 2 -2 – 2 – 2

WOD 6 – 3- 24 4 rounds 10 DB burpees 50 / 35 20 toes to bar 400m run

5/31/24 7 rounds 21 cals 15 wall balls 9 burpees

5/30/24 A. strict press 5 – 3 – 2 – 2- 2 B. PUSH PRESS 5 – 5 – 3 – 3 – 2 –

5/29/24 AMRAP 20 or 5 rounds for time 100m run 10 situps 1 rope climb every round add 100m , 10 situps , 1 rope

5/28/24 A. Deadlift 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 B. partner amrap 12 8

5/27/24 run 1 mile 100 pull ups 200 push ups 300 air squats run 1 mile partition the reps however you like.

5/24/24 6 x 2 min round with 2 min rest 12/10 cal bike 5 heavy deadlift 245 / 175 max burpees score total burpees

5/23/24 A. Bulgarian split squat 5 x 6 reps each side on the 3 min use 2 dbs B. partner amrap 14 share 10 devils

5/22/24 AMRAP 15 10 hang clean 135 / 85 20 push up 30 air squats

5/21/24 A. Push Jerk 5 x 5 B. row relay 4 min each 3 min each 2 min each 1 min each use a running

wod 5/20/21 5 rounds 50 double unders 15 toes to bar 10 front squats 135 / 85

AMRAP 20 100M RUN 5 deadlifts 225 /155 3 bar muscle up

5/16/24 AMRAP 20 Odd: run 100m Even: bench press 5 reps build as needed. B. cash out 7 rounds 15 seconds Ring support 15 second

5 / 15 / 25 5 rounds 1 legless rope climb 10 american KBS 70/53 1 legless rope climb 10 box jump over 30 /

5/14/24 A. 4 sets of 4 reps 4 seconds pause squat B. 5 x 2 front squat c.Partner amrap 12 10 / 8 cal bike

5 / 13 / 24 5 rounds 400m run 10 clean and jerks 155/105

5/10/24 A. 10 min emom – 2 rep power clean and push jerk for technique and loading B. 7 rounds 7 clean and jerk 165

5/9/24 A. 5 x 3 deadstop deadlifts B. Partner amrap 15 share 50 cals share 50 toes to bar

5/8 / 24 20 min amrap 10 calories 10 russian KBS 10 overhead squats 95 /65 Add 2 reps each round

5/7/24 A. 7 sets building as needed 2 push press + 1 split jerk B. Relay Race : amrap 12 – you go I go

5/6/24 800m run 60 double unders 40 wall balls 20 power snatch 95/ 65 400m run 20 power snatch 95/ 65 40 wall balls 60

5/3/24 3 rounds 500m run 500m row 50 double unders

5/2/24 a. 20 min emom odd – 100m run even : complex 3 deadlift 2 power clean 1 front squat ( squat cleaning your last

5/1/24 20 min amrap 10 HSPU or 10 2xDB push press 50 / 35 10 box jumps 24/20 10 cal machine ADD 2 reps /

4/30/24 A. Back Squat 7 – 5 – 5 – 3 – 3 – 3 – 5 – 5 – 7 B. 4 rounds eachPartner

4 / 29 / 24 10 rounds – rest 1 : 1 with partner 200m row 5 thrusters 135 / 85

4/26/24 10 rounds 100m run 10 push press 115/75 10 box jumps 24 / 20

4/25/24 A. in 10 min build to a heavy deadlift triple B. 7 x 3 deadlift across with 75% of todays 3 rep. C. Partner

April 24 , 2024 20 min amrap 5 chest to bar pull ups 10 push ups 15 airsquats every 5 min including at 0:00 run

4 / 23 / 24 A. 4 sets 10 power clean and jerks on 3 in clock Add load every round B. 12 min abs

4 / 22 / 24 4 rounds 1 min max reps snatch 135 / 85 1 min max burpees over the bar 1 min max

4 rounds 400m run 3 rope climbs 12 heavy DB snatch 70 / 50

4/18/24 A. Bench Press 8 – 8 across 4 – 4 – 4 across 2 – 2- 2- 2 across B. partner amrap 12 –

4/17/24 10 rounds 4 front squats 155/105 6 pull ups ( strict ) 8 box jumps 24/20

4/16/24 A Power clean EMOM 5 min EMOM – 5 reps across rest 2 min 5 min EMOM – 3 reps across rest 2 min

4/15/24 AMRAP 20 250m run 20 push ups 15 toes to bar

4 / 12 / 24 AMRAP 15 3 – 6 – 9 – 12 – 15 – etc Snatch 95 / 65 pull up cal

4 / 11 / 24 A. back squat 10 – 8 – 6 – 4 – 2 – 2 -4 – 6 – 8 –

4/10/24 7 x 2 min rounds rest 1 min 250m row max calorie row rds 1 – 3 – 5 Max calorie bike or ski

4/9/24 A. Press 4 x 2 building B. 5 sets 2 push press + 1 split jerk C. partner amrap 12 rotate full rounds 8

4/8/24 BUY IN : 1000m run then 10 rounds of 3 power clean 155 / 105 6 push ups 9 airsquats CASH OUT : 1000m

4/5/24 5 rounds 250m run 15 front squats 95/ 65 15 pull ups

4/4/24 emom 20 odd run 100m even 3 push jerks building as needed

4/3/24 amrap 17 21 wall balls 20 / 14 15 box jump overs 24/20 9 power cleans 115 / 85

4/2/24 A. deadlift 5 – 5 – 5 across 3 – 3 – 3 across 2 – 2 – 2 across B. relay race amrap

4/1/2024 10 rounds each rotate rounds with partner 200m row 4 devils press 50 / 35

3 / 29 / 24 5 rounds 400m run 20 pistols or lunges 20 DB snatch 50 / 35

3/28/24 A. 6 x 3 power clean to push jerk building B. Share reps with a friend , one person working at a time AMRAP

3 / 27/ 24 amrap 25 250m run 50 double unders 25 toes to bar 25 push ups

3 / 26 / 24 A. Front Squat 4 x 3 B. Back Squat 4 x 2 C. 12 min abs 3 rounds , rest

3/20/24 Originally published March 19, 2008 In this workout you move from each of five stations after a minute. This is a five-minute round from

3/22/24 a. EMOM 10 squat clean building b. amrap 14 4 squat cleans 135 / 85 10 toes to bar 40 double unders

3 / 21 / 24 A. Push press 5 x 6 B. partner amrap 15 50 shoulder to overhead 50 / 35 50 cal machine

3/20/24 AMRAP 20 Buy In – 1000m run Amrap in time remaining 2 rope climbs 10 V – ups 15 wall balls 20 / 14

3 /19/24 A. 8 – 8 across 4 – 4 – 4 across 2 – 2 – 2 – 2 building B. partner amrap 15

3/18/2024 10 rounds , rest 1 : 1 with a partner 250m/200 row 10 bench press 135 / 85

3/15/24 Sound Bath tonight 7 pm : )

3 / 14 / 24 AMRAP 30 Run 250m 1 round of CTB Cindy 5 ctb pull ups 10 push ups 15 airsquats

3/13/24 AMRAP 20 Run 100m 10 thrusters 95 / 65 10 American Kettle bell Swings 53 /35 *every round add 100m , 5 thrusters and

3/12/24 A. 6 x 3 power clean , building as needed , can be singles B. Partner WOD amrap 12 1 – 2 – 3

3/11/24 A. EMOM 8 practice gymnastics pulling 3 rounds for time 400m run 8 burpee box jump over 24/20 16 toes to bar 8 burpee

march 8th

march 7th 2024 amrap 30 400m run 30 cals 20 squats 10 push ups

March 6 2024 5 x 3 min rounds , 3 min rest 21 / 18 cal 15 deadflifts 155/105 max wall balls

March 5th , 2024 6 sets on the 90 second high hang squat clean + hang squat clean + squat clean from floor B. 7

March 4 th , 2024 For time 400m run 30 overhead squats 45/30 20 handstand push ups 10 box jumps 30 / 24 800m run

2/29/24 AMRAP 25 – easy pace 25 Russian KBS 1.5 / 1 pood 25 situps 25 squats 25 cal machine

2/28/29 5 rounds 10 deadlifts 225 / 155 20 / 15 push ups 50 double unders 250m run

2/27/24 A. Overhead walking lunges 2xDB 3 x 6 Steps ( moderate not heavy ) B. Front Rack walking lunge 2 x DB 3 x

2/26/24 AMRAP 18 9 push jerk 135 / 95 12 toes to bar 15 cal machine

2/23/24 amrap 20 10 rounds 100m run 10 wall balls 20/14 if you finish , 100 calories if you finish max reps muscle ups

2/22/24 3 x 6 min rounds rest 3 min a. 3 snatch 135 / 85 7 toes to bar b. 7 toes to bar 7

2/21/24 a. 8 sets building 2 push press + 1 push jerk b. partner amrap 15 50 cal 50 shoulder to overhead 2xdb 50 /