Workout, Happening, and Updates at CROSSTOWN CROSSFIT

back squat 8 x 3 4 x3 building 4 x 3 across amrap 12 3 min burpee box jumps3 min max cals2 min burpee box

4 rounds 400m run rd 1 / 2 32 reps thruster 95 / 65 rd 3/4 32 wall balls – every break 100m run

deadlift ( dead stop ) 8 x 3 4 building 4 across amrap 12 50 cals 50 snatch 75 / 55

amrap 25 3 ring muscle up 8 thruster 115 / 75 17 calories

8 sets 8 db lunges 8 db step ups partner amrap 12 share 10 wall walk YGIG 20m ( 10m out and 10m back )

amrap 15 150m run 15 toes to bar 5 power snatch 115 / 75

a. press 3 x 3 b. push press 3 x 3 c. push jerk 3 x 3 amrap 7 3 devils press 50 / 35

The chief 5 x 3 min amrap rest 1 min 3 power clean 155 / 105 6 push ups 9 air squats

500m run25 push press50 double unders25 front rack lunges500m run25 front rack lunges50 double unders25 push press500m run 95 / 65

deadlift 8 6 – 6 4 – 4- 4 2 – 2- 2- 2 emom 12 min 1 – 10 / 8 cal bike min

Front squat 3 x 3 pause in bottom 2 seconds each rep 4 x 3 building 3 x 2 building cash out 3 min wall

5 x 3 min amrap rest 3 min 20 / 16 cal row 20 db snatch 50 / 35 max burpees over DB

7 rounds 21 cals 15 wall balls 9 deadlifts 225 / 155

bench press 8 – 8 – 6 – 6 – 4 – 4 -2 -2 partner wod amrap 14 30 cal bike 40 ring push

amrap 16 2 squat cleans 185 / 125 4 strict pull ups 8 box jumps 24 / 20

4 x 8 back rack lunges 5 x 3 back squat building amrap 9 16 dubs 6 single arm db thruster 16 dubs 6 single

amrap 20 150 run 5 snatch 15 toes to bar 5 cj 135 / 95

amrap 15 4 bar muscle up ( x 2 pull up , x 3 ring row ) 8 push press 115 / 75 12 box

deadlift 10 – 8 – 6 – 4 – 2 – 1 4 x 3 across emom 12 1 – 10 / cal bike 2

7 rounds 15 cal machine 10 reps : 1 push up + alternating db renegade row 50 / 35

A. 8 rounds 8 walking lunges with DB 8 step ups B. You go I go amrap 10 10 hanging leg raises 5 shuttle runs

5 x 4 min amrap rest 1 min run 250 amrap in remaining time 3 strict pull up 6 power clean 155 / 105 18

barbell thruster 10 – 8 – 6 – 4 – 2 4 x 3 across amrap 7 3 thruster 95 / 65 3 burpees over

5 x 3 min rounds rest 2 min buy in 150m run amrap 6 single db devil press 1 legless rope climb pick up where

amrap 20 10 hang power cleans 135 / 95 20 cals 40 dubs

400m run 21 – 18 – 15 – 12 – 9 hspu or db push press

back squat 10 – 8 – 6 – 4 – 2 – 1 4 x 3 across 15 min cap partner partition 100 cals 200

amrap 13 1 deadlift 1 front squat 1 box jump add 1 rep each round 135 / 95

bench press 10 – 8 – 8 – 4 – 4 – 4 -2 – 2- 2- 2 amrap 12 – partner wod share 10

amrap 16 4 snatch 135 / 85 8 toes to bar 16 med ball lunges

squat clean on the 90 sec 3 – 3- 3- 3 2 – 2- 2- 2 1 – 1- 1- 1 core 1 min leg

800m run 40 dubs 20 db snatch 50 / 35 10 bar mu 400m run 10 bar mu 20 db snatch 40 dubs 800m run

10 min amrap 10 cal 10 ring dips rest 5 min 10 min amrap 10 cal 10 db snatch 70 / 50

back squat 10 – 8 – 8 – 4 – 4- 4 – 2 – 2- 2- 2 amrap 10 10 plate ground to overhead

10 rounds 10 cals 10 push press 115 / 75 10 toes to bar

deadlift 10 – 8 – 8 – 4 – 4- 4 -2 – 2- 2- 2 amrap 8 2 turkish get ups 1 right /

for time 1000m row or run 5 rounds 20 wall balls 2 rope climbs 1000m row or run – do the opposite of the buy

amrap 15 5 squat cleans 165 / 115 50m farmer carry 150 m run

3 press + 1 push press x 2 2 press + 2 push press x 2 1 press + 3 push press x 2 4

amrap 20 15 / 12 cal 10 front squats 10 pull ups 115 / 75

5 rounds 400m run 30 double unders 20 KBS 53 / 35

on the 90 second 3 x 3 power clean and push jerk 4 x 2 power clean and push jerk 5 x 1 power clean

10 rounds YGIG partner 200m row 3 squat snatches

5 x 2 min amrap rest 2 min 3 hang power clean 6 push jerk 9 front squats max burpees

amrap 25 250m run 20 db step ups x 1 db 50 / 35 5 ring muscle ups

push press 3 x 3 push jerk 3 x 3 split jerk 3 x 3 12 min emom 1 : 15 sec l hold 2

5 rounds ( 20 min cap ) 5 deadlifts 10 toes to bar 5 deadlifts 15 wall balls 185 / 125

6 rounds 250m run 15 thrusters 95 / 65

deadlift 4 x3 deadstop 3 x 3 building 3 x 3 across amrap 10 10 sumo deadlift high pull 75 / 55 10 wall ball

4 rounds beginning of each round 400m run 30 – 24 – 18 – 12 db snatch cals ending of each round 6 bar muscle

front rack lunge 4 x 8 3 x3 back squat building 3 x 3 back squat across amrap 10 20 situps 10 m handstand walk

20 min amrap 5 power clean 155 / 105 10 push up 15 air squat

amrap 20 10 cal 10 db snatch 10 cal 10 bench press 135 / 95

Front Squats 5 x 2 pause 5 x 2 no pause amrap 14 – parter workout 100m run 10 cal bike

For time 50 wall balls10 burpees40 situps10 burpees30 box jump overs 24 / 2010 burpees20 strict pull ups10 burpees10 power cleans 185 / 12510 burpees

5 rounds on the 5 minute 400m run 20 strict press 45 / 35 bar 10 toes to bar

Deadlift 4 x 5 building 4×3 across Partner amrap 12 15 sec hanging _ L Hold 15 m walking lunge 15 sec handstand hold

Bench press waves 3 rounds 5 – 3 – 1 amrap 7 3 power snatch 135 / 85 7 toes to bar

7 x 2 min rest 2 min 250m run 7 deadlifts 255 / 175 max double unders

Backsquat 4 x 5 building 4 x 3 across amrap 12 – partner wod 800m row 80 wall balls

Power clean EMOM 4 min x 4 reps 4 min x3 reps 4 min x 2 reps 4 min x 1 rep B. 50 –

830 class only Murph 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run If you have a 20 #

front squat emom 5 x 4 5 x 3 5 x 2 7 min of burpees

every 5 min for 5 rounds run 400m 21 kbs 12 pull ups

amrap 20 10 cals 10 wall balls 10 cals 10 toes to bar

6 rounds 250m run 19 push ups 5 squat clean 185 / 125

400m run50 push press400m run50 front squat400m run50 hang power snatch400m run50 thruster 75/55

10 rounds 100m run 2 rope climb 3 front squats 165 / 115

deadlift 10 – 10 – 10 across 5 – 5 -5 across 3 – 3- 3 building for time – partition reps however with partner

20 min amrap run 400m at 0 – 5 – 10 and 15 min mark 8 burpee box jump overs 8 hspu or db push

a. overhead squat 3 x 10 b, 7 x 3 back squat c. 10 min amrap 10 weighted situps 10 strict hanging leg raises 10

5 rounds 15 cal 12 deadlift 9 hang power clean 6 push jerk 155 / 105

EMOM 20 run 100m – odd even 5 bench press

6 min amrap 8 power clean 95 / 65 8 box jump rest 2 min 6 min amrap 4 power clean 135 / 85 8

3 sets rest 1 : 1 500m row 400m run

A. Thruster from rack 8 – 8 4 – 4- 4 2 – 2- 2- 2 B. CORE 8 rounds 15 seconds ring support (

AMRAP 18 3 bar muscle ups ( 6 pulll ups ) 6 DB burpees 30 double unders

for time 100 dubs 50 cals 25 toes to bar 50 db snatch 70 / 50 25 toes to bar 50 cals 100 dubs

3 x 3 press 3 x 3 push press 3 x 3 push jerk amrap 12 – relay style each movement 150m run 100m medball

8 min amrap 2 – 4 – 6 – 8 – 10 – etc burpee pull up front squat 115 / 75 rest 2 min

deadlift 2 x 8 3 x 4 4 x 2 partner wod amrap 12 30 cal bike 10 wall walk

amrap 20 run 250m 10 – 20 – 30 – 40 – 50 – etc wall balls medball step over 24 / 20

for time 30 cals 30 push press 95 / 65 rest 2 min 2 rounds 15 cals 15 push press rest 2 min 3 rounds

emom 20 100m run 3 squat cleans 60 – 70%

amrap 20 50 dubs 400m 3 rope climbs 20 push ups

back squat 3 x 8 6 x 4 YGIG max cals in 1 min – 14 min

amrap 16 8 deadlift 185 / 125 8 hspu 8 box jump 30 / 24

7 rounds 21 / 18 cals 15 wall balls 9 burpees

bench press 10 – 10 – 8- 8 – 6 – 6 – 4 – 4 – 2 – 2 Cash out amrap 10 10

5 x 3 min rounds 2 min rest 400m run 12 KBS 70 / 53 max pull ups or bar muscle ups

A. front squat 4 x 3 building B. 4 x 3 across C. amrap 10 YGIG 3 thrusters DB 7 toes to bar

20 min amrap 5 power snatch 50 dubs 10 deadlift 15 /12 calorie

amrap 15 250m run 10 thrusters 115 / 75 35 double unders

deadstop deadlift 4 x 3 building 4 x 3 across 10 min amrap 10 plate ground to overhead 10 overhead lunges 10 burpees to plate

For time Run 1000m or Row 1000m 10 rounds 5 pull ups 10 push ups 15 air squats Row or Run 1000m ( opposite of

push press 10 – 10 8 – 8 6 – 6 4 -4 2 -2 amrap 10 2 wall walk 10 hollow rocks

amrap 20 5 power cleans 155 / 105 10 box jump over 24/20 15 wall balls 20 / 14

amrap 14 2 – 4 – 6 – 8 – etc deadlift 225 / 155 pull up burpee over bar