Workout, Happening, and Updates at CROSSTOWN ATHLETICS

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

A. Push Press 5 – 5 – 3 – 3 – 3 -2 – 2 – 2- 2 B. Partner amrap 15 30 cal bike

7 rounds 21 cal machine 15 wall balls 9 deadlifts 225 / 155

4 rounds 400m run 35 situps 3 rope climbs

Power clean emom 5 min x 3 5 min x 2 5 min x 1 B. partner amrap 15 30 cal bike 30 pull ups

amrap 20 300m row 10 snatch 95 / 65 50 double unders

a. back squat wave 5 – 3 – 1 3x through b. 14 min running clock 3 min wall balls 3 min burpees rest 1

10 rounds 100m run 10 push press 115 / 75 10 KBS 53 / 35

5 rounds 15 cal machine 12 deadlifts 9 hang power cleans 6 push jerks 135 / 85

January 2nd 2025 Cindy 20 min amrap 5 pull ups 10 push ups 15 air squats

Enjoy Time at home with friends and family

Death by Thrusters 95 / 65 Then Death by Burpees

A. Deadlift 5 – 5 – 5 – 3 – 3- 3 – 1 – 1 – 1 building B. Relay Race Amrap 12 200m

Fight Gone Bad – sort of 3 rounds 1 min wall balls 1 min DB snatch 1 min box jumps 1 min push ups 1

Clean and jerk 4 x 4 min emom 4 clean and jerk 3 clean and jerk 2 clean and jerk 1 clean and jerk amrap

Enjoy time off and with family

Spend time with family or do 100 DB thrusters for time

8 rounds ( 20 min cap ) 100 m run 10 overhead plate lunges 45 / 25 7 burpees to plate 10 ground to overhead

AMRAP 20 10 cals 1 round macho man 20 cals 2 rounds macho man etc until 20 min 1 rounds = 3 power cleans /

A. Deadlift 2 x 8 3 x 4 4 x 2 B. Core amrap 10 5 strict toes to bar 10 v ups 15 situps

A. Turkish Get ups – 5 RIght / 5 Left B. AMRAP 15 10 strict pull ups 10 box jump overs 30 / 24 10

A. Backsquat 3 x 8 across 3 x 5 across 3 x 3 across B. For time 200 cals on a bike or 250 on

5 x 3 min amraps rest 2 min 21 / 18 cals 15 wall balls max reps ground to overhead 135 / 85

Squat clean 3 – 3 – 2- 2 – 2 – 1 – 1- 1 – 1 on the 90 seconds amrap 14 100m run

5 rounds 30 / 24 cal 20 situps 10 deadlift

A. Reverse Back Rack Lunges 6 x 8 B. amrap 8 10 SA Dumbbell Thruster 50 / 35 30 double unders

12/6/24 8 x 2 min rounds / 2 min rest 21 / 18 cal row ODD max push ups Even max wall balls

12/5/24 A. Hang Power clean 5 – 5 – 3 – 3- 3 – 2 – 2- 2- 2 B. Amrap 8 3 squat cleans