Workout, Happening, and Updates at CROSSTOWN ATHLETICS

10 – 11 – 24 AMRAP 25 250m run 20 wall balls 20 / 14 15 cal bike or ski 10 burpees

10 – 10 – 24 A. Front Squat 7 – 7 across 5 – 5 – 5 across 3 – 3- 3- 3 across B.

10 – 9 – 24 7 rounds 9 push jerk 135 / 85 15 box jump 24 / 20 21/ 18 cal machine

10 – 8 – 24 A. build to a heavy 2 rep deadlift in 10 min B. 6 x 3 across 75% deadlift C. 12

10 – 7 – 24 20 min amrap 300m row 10 bench press 135 / 85 50 double unders

6 rounds 20 cal machine 10 strict press 95 / 65 5 bar muscle ups

10 / 3 / 24 AMRAP 20 – 5 round cap 100m run 10 RUssian KBS 53/35 1 rope climb add 100m , 10 swings

10 / 2 / 24 A. Overhead Squats 3 x 8 B. Front Squats 3 x 4 C. Back Squats 3 x 2 D. Partner

10 / 1 / 24 3 rounds 500m run 500m row 50 double unders

9 / 30 / 24 For time – 18 min cap 60 power cleans 135 / 95 120 push ups 180 air squats partition reps

9 / 27 / 24 A. 7 min emom x 2 squat cleans B. 3 min emom x 1 squat clean C. 20 min amrap

9 / 26 / 24 A. Strict press 5 – 3 – 3 – 1 – 1 – 1 building B. 10 min amrap 10

9 25 / 24 10 rounds each – rotate full rounds 7 pull ups 7 cal bike 7 box jump overs 24 / 20

9 / 24 / 24 A. deadlift 3 x 8 building till set 6 , then across for sets 6 ,7,8 B. partner amrap 15

9 / 23 / 24 amrap 16 250m run 12 snatch 95 . 65 9 burpees over the bar

9 / 20 / 35 10 – 1 hang power clean thruster 35 dubs after each set

9 / 19 / 24 A. Bench press wave 5 – 3 – 1 x 3 rounds B. amrap 7 7 burpees 7 KBS 70

9 / 18 / 24 Amrap 20 18 cal machine 18 step ups 50 / 35 DB / KB x 1 Front rack 6 ring

9 / 17 / 24 8 x 3 back squat build to set 5 across sets 6 – 7 – 8 B. row relay Row

9 / 16 / 24 For time Run 750m 3 rounds 10 deadlifts 15 push ups 20 air squats run 500m 2 rounds 10 deadlifts

9 / 13 / 24 7 rounds 21 cal machine 15 wall balls 9 DB bench 70 / 50

9 / 12 / 24 A. Deadlift 4 x 6 70% Across 6 x 4 80% Across B. amrap 9 1 – 2 – 3

9 / 11 / 24 AMRAP 20 Run 250m 5 clean and jerks 155 / 105 50 double unders 5 clean and jerks 155 /

9 / 10 / 24 A. Bulgarian Split Squat 5 sets of 6 lunges each leg B. Teams of 2 – amrap 15 Share 50

9 / 9 / 24 10 rounds 10 V – ups 10 american KBS 53 / 35 10 Cal Bike or ski

9 / 6 / 24 5 rounds 15 cal machine 12 deadlifts 9 hang cleans 6 push jerks 155 / 105

9 / 5 / 24 4 rounds 400m run 25 push ups 3 rope climbs

9 / 4 / 24 A. 5 sets Front rack lunge R Front rack lunge L Pause front squat – 3 seconds in bottom 2

9/3/24 10 rounds rest 1 : 1 200m row 4 devils press 50 / 35

830 class only Teams of 2 – for time Buy In : 1000m run 200 wall balls 100 toes to bar partition reps anyway with

8 / 30 / 24 every 5 minutes for 5 rounds 400m run 16 KBS 53 / 35 12 burpees score fastest and slowest round

8 / 29 / 24 EMOM 5 min – 4 clean and jerks rest 1 min EMOM 5 min – 3 clean and jerks rest

8 / 28 / 24 For time 800m run 40 double unders 20 db snatch 50 / 35 10 bar muscle ups 400m run 10

8 / 27 / 24 A. Back Squat 8 – 8 – 4 – 4 – 4 – 2- 2 – 2 – 2 B.

8 / 26 / 24 AMRAP 20 10 – HSPU 10 box jumps 24 / 20 10 cal machine Add 2 reps each round

8 / 23 / 24 A. 3 snatch EMOM building B. Ingrid 10 rounds 3 snatch 135 / 95 3 burpees over the bar

8 / 22 / 24 4 rounds 400m run / 500m row / 400m run / 500m row 12 deadlifts 185 / 125 21 box

8 / 21 / 24 10 rounds each , rest 1 : 1 200m row 5 bench press

8 / 20 / 24 A. 10 min EMOM practice gymnastics pulling 1 – 3 reps EMOM B. amrap 15 100m run 3 bar muscle

8 / 19 / 24 A. Thruster from rack 3 – 3 – 3 2 – 2 – 2 1 – 1 – 1 B.

6 rounds 250m run 10 db snatch 70 / 50 3 wall walk

A. back squat 10 – 10 – 10 5 – 5 – 5 3 – 3 – 3 B. Amrap 9 1 – 2 –

8 / 14 / 24 400m run 40 situps 250m run with ball 25 wall balls 100m farmer carry 35/50 KB / DB 10 cal

8 / 13 / 24 A. 7 sets building 2 push jerk + 1 split Jerk B. amrap 9 10 – 20 – 30 –

8 / 12 / 24 amrap 20 15 cal machine 10 strict pull ups 6 squat cleans 135 / 85

8 / 9 / 24 3 rounds 15 power snatch 95 / 65 50 double unders straight into 3 rounds 15 push jerks 30 situps

8 / 8 / 24 A. front squat from ground emom 5 x 3 reps emom 5 x 2 reps emom x 1 rep B.

8 / 7 / 24 8 x 2 min amrap – rest 2 min 250m run Odd : max cal machine Even : max burpees

8 / 6 / 24 20 min amrap 10 deadlifts 155 / 105 10 box jumps 24 / 20 10 ring dips

8 / 5 / 24 A. 10 x 3 back squats build for 5 sets to 85% back off to 70% and do 5 sets

8 / 2 / 24 3 rounds 400m run 15 thrusters 95 / 65 12 burpees over the bar

8 / 1 / 24 20 min armap odd – row 15 / 12 cals even – 5 heavy deadlifts

7 / 31/ 24 10 rounds each , rotate full rounds 10 / 8 cal bike 25 double unders 1 legless rope climb

7 / 30 / 24 A. 5 – 5 – 3 – 3 – 3 – 2 – 2 – 2 – 2 B. partner

7 / 29 / 24 AMRAP 20 100m run 2 power cleans 165 / 115 5 wall balls Add 2 cleans and 5 wall balls

7 / 26 / 24 For time 500m run 40 wall balls 20 / 14 30 medball situps 20 power cleans 135 / 95 100m

7 / 24 / 24 6 rounds 1 min cal row 1 min burpees 1 min double unders 1 min rest score total reps

7 /24/24 20 min amrap 4 strict pull ups 6 DB bench 70 / 50 8 box jumps 24 / 20

7 /23/24 A. Front Squat 5 – 5 – 3 – 3 – 3 -2 – 2- 2- 2 B. Partner amrap 10 one person

7 /22/24 For time 60 / 50 cal machine – buy in 10 – 1 power snatch 95 / 65 toes to bar 60 /

7 / 19 / 24 4 rounds for time 10 toes to bar 20 push ups 30 air squats 400m run

7 / 18 / 24 A. Power clean 5 – 5 – 3 – 3 – 3 – 2 – 2 – 2- 2 B.

7 / 17 / 24 21 – 15 – 9 Thrusters 95 / 65 Pull ups

7 / 16 / 24 A. Deadlift 10 – 8 – 6 – 4 – 2 – 1 – 2 – 4 – 6- 8

7 / 15 / 24 AMRAP 20 8 / 6 ring dips 12 single DB above shoulder Box Step up 24 / 20 16 cal

7 / 12 / 24 A. Back Squat 10 – 8 – 6 – 4 – 2- 1- 2- 4 – 6 – 8 –

7 / 11 / 24 7 rounds run 100m 15 / 12 cal machine 5 bar muscle ups

7 / 10 / 24 amrap 20 partners rotate full rounds 10 overhead squats 95 / 65 10 KBS 53 / 35 10 box jumps

7 / 9 / 24 A. 3 waves of barbell bench press 5 – 3 – 1 B. Amrap 8 1 – 2 – 3

7 / 8 / 24 3 rounds10 clean and jerks 135 / 95run 400mstraight into3 rounds5 clean and jerks 185 / 125250m run

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