Workout, Happening, and Updates at CROSSTOWN ATHLETICS

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

5/28/24 A. Deadlift 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 B. partner amrap 12 8

5/27/24 run 1 mile 100 pull ups 200 push ups 300 air squats run 1 mile partition the reps however you like.

5/24/24 6 x 2 min round with 2 min rest 12/10 cal bike 5 heavy deadlift 245 / 175 max burpees score total burpees

5/23/24 A. Bulgarian split squat 5 x 6 reps each side on the 3 min use 2 dbs B. partner amrap 14 share 10 devils

5/22/24 AMRAP 15 10 hang clean 135 / 85 20 push up 30 air squats

5/21/24 A. Push Jerk 5 x 5 B. row relay 4 min each 3 min each 2 min each 1 min each use a running

wod 5/20/21 5 rounds 50 double unders 15 toes to bar 10 front squats 135 / 85

AMRAP 20 100M RUN 5 deadlifts 225 /155 3 bar muscle up

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

5 / 15 / 25 5 rounds 1 legless rope climb 10 american KBS 70/53 1 legless rope climb 10 box jump over 30 /

5/14/24 A. 4 sets of 4 reps 4 seconds pause squat B. 5 x 2 front squat c.Partner amrap 12 10 / 8 cal bike

5 / 13 / 24 5 rounds 400m run 10 clean and jerks 155/105

5/10/24 A. 10 min emom – 2 rep power clean and push jerk for technique and loading B. 7 rounds 7 clean and jerk 165

5/9/24 A. 5 x 3 deadstop deadlifts B. Partner amrap 15 share 50 cals share 50 toes to bar

5/8 / 24 20 min amrap 10 calories 10 russian KBS 10 overhead squats 95 /65 Add 2 reps each round

5/7/24 A. 7 sets building as needed 2 push press + 1 split jerk B. Relay Race : amrap 12 – you go I go

5/6/24 800m run 60 double unders 40 wall balls 20 power snatch 95/ 65 400m run 20 power snatch 95/ 65 40 wall balls 60

5/3/24 3 rounds 500m run 500m row 50 double unders

5/2/24 a. 20 min emom odd – 100m run even : complex 3 deadlift 2 power clean 1 front squat ( squat cleaning your last

5/1/24 20 min amrap 10 HSPU or 10 2xDB push press 50 / 35 10 box jumps 24/20 10 cal machine ADD 2 reps /

4/30/24 A. Back Squat 7 – 5 – 5 – 3 – 3 – 3 – 5 – 5 – 7 B. 4 rounds eachPartner

4 / 29 / 24 10 rounds – rest 1 : 1 with partner 200m row 5 thrusters 135 / 85

4/26/24 10 rounds 100m run 10 push press 115/75 10 box jumps 24 / 20

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

April 24 , 2024 20 min amrap 5 chest to bar pull ups 10 push ups 15 airsquats every 5 min including at 0:00 run

4 / 23 / 24 A. 4 sets 10 power clean and jerks on 3 in clock Add load every round B. 12 min abs

4 / 22 / 24 4 rounds 1 min max reps snatch 135 / 85 1 min max burpees over the bar 1 min max

4 rounds 400m run 3 rope climbs 12 heavy DB snatch 70 / 50

4/18/24 A. Bench Press 8 – 8 across 4 – 4 – 4 across 2 – 2- 2- 2 across B. partner amrap 12 –

4/17/24 10 rounds 4 front squats 155/105 6 pull ups ( strict ) 8 box jumps 24/20

4/16/24 A Power clean EMOM 5 min EMOM – 5 reps across rest 2 min 5 min EMOM – 3 reps across rest 2 min

4/15/24 AMRAP 20 250m run 20 push ups 15 toes to bar

4 / 12 / 24 AMRAP 15 3 – 6 – 9 – 12 – 15 – etc Snatch 95 / 65 pull up cal

4 / 11 / 24 A. back squat 10 – 8 – 6 – 4 – 2 – 2 -4 – 6 – 8 –

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

4/9/24 A. Press 4 x 2 building B. 5 sets 2 push press + 1 split jerk C. partner amrap 12 rotate full rounds 8

4/8/24 BUY IN : 1000m run then 10 rounds of 3 power clean 155 / 105 6 push ups 9 airsquats CASH OUT : 1000m

4/5/24 5 rounds 250m run 15 front squats 95/ 65 15 pull ups

4/4/24 emom 20 odd run 100m even 3 push jerks building as needed

4/3/24 amrap 17 21 wall balls 20 / 14 15 box jump overs 24/20 9 power cleans 115 / 85

4/2/24 A. deadlift 5 – 5 – 5 across 3 – 3 – 3 across 2 – 2 – 2 across B. relay race amrap

4/1/2024 10 rounds each rotate rounds with partner 200m row 4 devils press 50 / 35

3 / 29 / 24 5 rounds 400m run 20 pistols or lunges 20 DB snatch 50 / 35

3/28/24 A. 6 x 3 power clean to push jerk building B. Share reps with a friend , one person working at a time AMRAP