Workout, Happening, and Updates at CROSSTOWN ATHLETICS

The Blog

Run Bench

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

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Deadlift

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

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Hot Rod

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

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Fight Gone Bad

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

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Fatality

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

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Level up

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

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Blast off

2 / 14 / 24 Every 6 minutes for 30 minutes 30 cal row 20 thrusters 75 / 55 10 burpees over the bar score

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The General

2/9/24 AMRAP 20 100m run 2 wall walks 3 front squats 155 / 105 Every round add 100m run , 2 wall walks and 3

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Deadlift

2/8/24 3 x 5 deadlift building 3 x 3 deadlift building 3 x 1 deadlift building Cash out 7 min amrap 7 plate ground to

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Spin Cycle

1/24/24 6 x 2 min rounds , rest 2 min row 250m / 200m Odd rounds max snatch 115 / 75 even rounds max wall

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2 rope dash

January 18th , 2024 5 rounds 100m run 20 double unders 1 rope climb *every round add : 100m , 20 double unders and 1

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Hard Road

January 8th , 2024 For Time 3 rounds 400m run 30 situps Straight into : 3 rounds 250m Medball run 20 / 14 20 V

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