Workout, Happening, and Updates at CROSSTOWN CROSSFIT

A. Deadlift 7 – 7 – 7 – 5- 5- 5 – 3 -3 -3 build each round B. Partner amrap 12 rotate full rounds

amrap 20 2 bar muscle ups 10 lunges 20 double unders

A. Front Squat 8 – 8 across 4 – 4- 4 across 2 – 2- 2- 2 across B. amrap 15 share 20 cal bike

Amrap 15 or round of 21 reps as a cap 3 – 6 – 9 – 12 – 15 – 18 -21 Ground to overhead

5 rounds 400m run 20 pistols 10 HSPU

Amrap 20 150m run 1 squat clean 185 / 125 1 burpee pull up add 1 rep each round

8 x 2 min rest 2 min 10 wall balls 6 box get overs 30 inch 10 db snatch max cals rower

A. Bench Press 2 – 2 -2 -2 -2 take 50% from todays 2 rep and do 1 set of max reps – goal 20

10 rounds each 200m row 3 power clean 185 / 125

830 class only amrap 30 share reps – run together 30 burpees 400m run 50 db snatch 60 wall balls

amrap 20- 300m row 10 push jerk 50 dub

deadlift 5 – 5- 5 – 3- 3- 3 – 1 – 1- 1 amrap 15 100m run 3 bmu / 6 pu / 9

5 x 3 min amrap 3 snatch 6 push up 9 squats

8 x 2 min rest 2 min 100m run 1 power clean 1 squat clean 1 front squat 1 shoulder to overhead max burpees over

back squat 5 – 5 -5 – 3 – 3- 3 -1 -1 -1 partition reps however with a friend – 20 min cap 200

for time 500m run 50 KB push press x 1 500m run 50 russian KB swing 500m run 50 toes to bar

10 x 3 hang power snatch amrap 12 3 power snatch 135 / 85 12 wall balls 36 dubs

7x 3 deadlift partner 4 k row

10 rounds 5 front squats 5 push jerks 100m run 155 / 105

a. 10 sets on the 1:15 turkish get up on each side b. amrap 15 6 pull up 12 db hang clean and jerk 6

partner CHAD 1000 step ups for time 20 inch box

5 rounds 20 cals 20 russian KBS 20 weighted situps

7 rounds 20 air squats 15 db snatch 5 bar muscle ups or 10 pull ups

10 rounds each 200m row 3 power cleans

back squat 10 – 10 – 8 – 8- 6 – 6 – 4- 4 – 2 – 2 amrap 12 share 30 push ups

amrap 20 15 cals 10 t2b 5 snatch 135 / 85

Bench press 2 x 5 3 x 3 4 x 1 AMRAP 1 rest 1:30 50 dubs max cal bike

10 push press 10 toes to bar 300m row

amrap 15 KB snatch 5 / 5 53 / 35 10 ctb pull ups 15 wall balls

Hang Squat Clean 8 x 3 Partner amrap 12 10 squat cleans 135 / 95 20 burpees over the bar

AMRAP 2 – 3 – 5 – 3 – 2 , rest 1 min Buy In run 100m , 250 – 500 250 – 100

amrap 15 3 clean and jerk 185 / 125 20 wall ball 3 clean and jerk 50 double unders

10 rounds rest 1 min or YGIG with partner 10 cal bike 10 russian kBS 10 box jumps 24 / 20

thruster 5 – 5 3 – 3- 3- 1 – 1- 1- 1 amrap 12 – partner 20 thruster 95 / 65 20 burpee over

deadlift 8x 3 amrap 10 20 situps 2 wall walk or 10m hsw

30 rounds ( 23 amrap cap ) 1 power clean 185 / 125 3 box jumps 24 / 20 5 wall balls

amrap 14 20 pistols 16 db snatch 50 / 35 12 toes to bar

A. Barbell Bench press 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 B. amrap 14 share

12/12/23 A. Deadlift 5 – 5 – 5 across 3 – 3 – 3 across 1 – 1 – 1 across B. 12 min abs

WOD 4 . 6 . 20 AMRAP 10 10 air squats 9 db snatch right arm 50 / 35 or use anything you have (one

4 . 3 . 20 watch this… good information about the crossfit fundraiser.  games.crossfit.com/open Here is an online fundraiser , modeled much like the Open.

WOD 4 . 2 . 20  games.crossfit.com/open Here is an online fundraiser , modeled much like the Open. One home WOD a week with a

WOD April 1 , 2020 During this time of CO – VID 19 , we will Not have 530 am or 630pm. Doors will be

WOD 3 . 31 . 20 During this time of CO – VID 19 , we will Not have 530 am or 630pm. Doors will

WOD 3 . 30 . 20 During this time of CO – VID 19 , we will Not have 530 am or 630pm. Doors will

830 zoom workout for annie 🙂 Download zoom and use these credentials meeting ID: 9358671119 And pass code Fran21159 During the Corona Virus Circumstances we

During the Corona Virus Circumstances we will post 3 different versions of the WOD. In the gym , ( there will be a coach and

During the Corona Virus Circumstances we will post 3 different versions of the WOD. In the gym , ( there will be a coach and

During the Corona Virus Circumstances we will post 3 different versions of the WOD. In the gym , ( there will be a coach and

3 . 20 . 20 Next week , we will do home wods with KBs or DBs .. you can use them interchangeably for the

3.19.20 If you feel more comfortable working out outside of group classes , you can come outside of class time and do the workouts independently.

3. 18.20 If you want to borrow a KB for home WODS next week , let me know. At this time , we are still

3 . 17 . 20 We have been wiping down every equipment piece after every class with bleach and disinfectant. Please use the blue towels

WOD 3 . 16 . 20 If you feel more comfortable working out outside of group classes , you can come outside of class time

3 . 13 . 20 Barbara 20 pull ups 30 push ups 40 situps 50 squats rest 3 min 5 rounds score total time

WOD 3 . 12 . 20 4 Rounds for time Run 400m 10 Power snatch 135 / 85

WOD 3 . 11 . 20 The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute

WOD 3 . 10 . 20 Deadlift 10 – 10 – 6 -6 -6 – 4 – 4- 4- 4 Cash out 12 min ABS

WOD 3 . 9 . 20 3 rounds 30 wall balls 30 push press 95 / 65 30 front squats 95 / 65

WOD 3 . 6 . 20 ” Angie ” 100 pull ups 100 push ups 100 situps 100 squats

3 . 5 . 20 Love Triangle Amrap 7 8 HSPU 8 KBS 70 / 53 Rest 3 min AMRAP 7 8 HSPU 8 Box

WOD 3 . 4 . 20 3 Rounds for time 800m Run 30 OHS 75 / 55

3 . 3 . 20 Deadlift 5 – 5 – 3 – 3 – 3 – 2 – 2 – 2 – 2 Use same

WOD 3 . 2 . 20 ” Back to the Future “ 16 min AMRAP 10 m OH walking lunge 50 / 35 DB R

WOD 2 . 28 . 20 “CINDY” 20 min AMRAP 5 pull ups 10 push ups 15 squats

WOD 2 . 27 . 20 A. 7 Rounds 7 Power cleans 165 / 115 7 Push Jerks 165 / 115 B. “Hollow Simon Says”

Wod 2 . 26 . 20 5 Rounds 3 Power snatch 135 / 85 15 / 12 calorie row 3 Power snatch 135 / 85

WOD 2 . 25 . 20 A. 6 x 2 press B. 5×3 push press C. 10 min EMOM gymnastics pulling. 1 – 3 reps.

WOD 2 . 24 . 20 6 x 2:00 min Rounds Buy in every round 250m RUN Then max reps of the following. Max Calories

PRE SALE HATS $24 Retail ( day hats arrive next week ) $32 sign up on whiteboard… WOD 2 . 21.20 Lynne 5 Rounds max

PRE SALE HATS $24 Retail ( day hats arrive next week ) $32 sign up on whiteboard… WOD 2 . 20 . 20 A. 3

PRE SALE HATS $24 Retail ( day hats arrive next week ) $32 sign up on whiteboard… WOD 2 . 19 .20 Love Triangle 6

PRE SALE HATS $24 Retail ( day hats arrive next week ) $32 sign up on whiteboard… WOD 2 . 18 . 20 A. 6

SCHEDULE : For Presidents Day Only Class times : 830 am 12 pm 330 pm kids class 515pm ( Coach Nicks last class 🙁 PRE

Kids Class 330pm Monday . Wednesday . Friday ( 13 – 16 year olds ) Kids Class 330 pm Tuesday . Thursday ( 8 –

Kids Class 330pm Monday . Wednesday . Friday ( 13 – 16 year olds ) Kids Class 330 pm Tuesday . Thursday ( 8 –

Kids Class 330pm Monday . Wednesday . Friday ( 13 – 16 year olds ) Kids Class 330 pm Tuesday . Thursday ( 8 –

Kids Class 330pm Monday . Wednesday . Friday ( 13 – 16 year olds ) Kids Class 330 pm Tuesday . Thursday ( 8 –

WOD 2 . 10 . 20 Kids Class 330pm Monday . Wednesday . Friday ( 13 – 16 year olds ) Kids Class 330 pm