Workout, Happening, and Updates at CROSSTOWN ATHLETICS

The Blog

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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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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January 2nd, 2023 5 pull ups 10 push ups 15 air squats If you have completed 20 rounds or more of this wod , wear

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Hot Seat

12/11/23 6 x 3 min rounds with 3 min rest 15 / 12 cal bike 10 push press 115 / 75 max burpees over the

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The Armada

12 / 6 / 23 For time 1 -2-3-4-5-4-3-2-1 Squat cleans 5-10-15-20-25-20-15-10-5 cal machine Use 185 / 125 barbell

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Snatch complex

A. 12 min build slow in the following complex snatch deadlift + snatch pull + hang snatch + power snatch B. AMRAP 10 1 burpee

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Black Friday

830 class only – partner wod AMRAP 30 while one person rows 500m / 400m other person does AMRAP of : 10 lunges 10 plate

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Turkey trot

11 / 23 / 23 830 class only Run 400M with ball100 Step ups with ballRun 400M with ball100 CaloriesRun 400M with ball100 toes to

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Fire Lake

11 / 21 / 23 10 rounds each , rotate full rounds , 30 min cap 200m row 3 front squat from the ground 185

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