Workout, Happening, and Updates at CROSSTOWN ATHLETICS

3 /19/24 A. 8 – 8 across 4 – 4 – 4 across 2 – 2 – 2 – 2 building B. partner amrap 15

3/18/2024 10 rounds , rest 1 : 1 with a partner 250m/200 row 10 bench press 135 / 85

3/15/24 Sound Bath tonight 7 pm : )

3 / 14 / 24 AMRAP 30 Run 250m 1 round of CTB Cindy 5 ctb pull ups 10 push ups 15 airsquats

3/13/24 AMRAP 20 Run 100m 10 thrusters 95 / 65 10 American Kettle bell Swings 53 /35 *every round add 100m , 5 thrusters and

3/12/24 A. 6 x 3 power clean , building as needed , can be singles B. Partner WOD amrap 12 1 – 2 – 3

3/11/24 A. EMOM 8 practice gymnastics pulling 3 rounds for time 400m run 8 burpee box jump over 24/20 16 toes to bar 8 burpee

march 8th

march 7th 2024 amrap 30 400m run 30 cals 20 squats 10 push ups

March 6 2024 5 x 3 min rounds , 3 min rest 21 / 18 cal 15 deadflifts 155/105 max wall balls

March 5th , 2024 6 sets on the 90 second high hang squat clean + hang squat clean + squat clean from floor B. 7

March 4 th , 2024 For time 400m run 30 overhead squats 45/30 20 handstand push ups 10 box jumps 30 / 24 800m run

2/29/24 AMRAP 25 – easy pace 25 Russian KBS 1.5 / 1 pood 25 situps 25 squats 25 cal machine

2/28/29 5 rounds 10 deadlifts 225 / 155 20 / 15 push ups 50 double unders 250m run

2/27/24 A. Overhead walking lunges 2xDB 3 x 6 Steps ( moderate not heavy ) B. Front Rack walking lunge 2 x DB 3 x

2/26/24 AMRAP 18 9 push jerk 135 / 95 12 toes to bar 15 cal machine

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

2/22/24 3 x 6 min rounds rest 3 min a. 3 snatch 135 / 85 7 toes to bar b. 7 toes to bar 7

2/21/24 a. 8 sets building 2 push press + 1 push jerk b. partner amrap 15 50 cal 50 shoulder to overhead 2xdb 50 /

2 /20/24 a. 10 min emom 1 squat clean + 1 front squat building b. amrap 12 1 – 2 – 3 – 4 –

2/19/24 3 rounds 500m run ( if its raining , do 30 / 25 cal bike or Ski instead ) 500m row 50 double unders

2 / 16 / 2024 5 rounds for time 20 DB step ups 24 / 20 ( one DB in front rack ) 50 /

2 / 15 / 24 20 min EMOM ODD : 100m run Even : 3 heavy power clean

2 / 14 / 24 Every 6 minutes for 30 minutes 30 cal row 20 thrusters 75 / 55 10 burpees over the bar score

2/13/24 A. Back Squat 8 x 3 first rep pause 3 seconds build every 2 sets B. Partner amrap 12 rotate full rounds 8 toes

2 / 12 / 24 20 min amrap 10 deadlifts 135 / 85 10 Box jumps 10 Cal machine Every round add 2 reps for

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

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

2/7/24 AMRAP 25 100m farmer carry 10 cal bike 250m medball run 25 cal machine 400m run 40 double unders If its raining sub 100m

2/6/24 5 rounds 3 power cleans 185 / 125 10 toes to bar 3 power cleans 10 V-ups

2/5/24 3 rounds 400m run or 500m row ( if raining) 21 back squats 135 / 85 15 burpee pull ups

2/2/24 AMRAP 15 10 hang snatch 115 / 75 20 push ups 30 airsquats

2/1/2024 10 rounds , rest 1 :1 with partner 200m row 3 clean and jerk – pick a moderate load and stick to it ,

1/31/24 For time : 800m run 40 double unders 20 DB snatch 50 / 35 10 bar muscle ups 400m run 10 bar muscle ups

1/30/2024 8 x 3 Front Squat pause for 3 seconds on first rep in the bottom , other 2 reps normal pace. build in load

1/29/24 10 rounds for time 12 cal machine 10 KBS 53/35 8/6 ring dips

1/26/24 20 min amrap 5 squat cleans 155 /105 10 pull ups 15 cal machine

1/25/24 A. press 4 x 4 ( no missed reps is the goal ) b. push press 4 x 3 c. push jerk 4 x

1/24/24 6 x 2 min rounds , rest 2 min row 250m / 200m Odd rounds max snatch 115 / 75 even rounds max wall

1/23/24 Deadlift 2 x 6 across 70-75% 3 x 4 across 80-85% 4×2 building 85 – 92% Cash out amrap 12 rotate full rounds 10

1/22/24 3 rounds 400m run ( 500m row if raining ) 21 thrusters 95 / 65 15 burpees over bar

January 19th, 2024 AMRAP 15 10 Sumo deadlift high pull 95 / 65 15 wall balls 20 medball situps

January 18th , 2024 5 rounds 100m run 20 double unders 1 rope climb *every round add : 100m , 20 double unders and 1

January 17th, 2024 20 rounds 1 wall walk 2 power clean 185 / 125 3 Box jump overs 30 / 24

January 16th, 2024 A. Back Squat 4 x 6 B. Front Squat 6 x 4 C. Partner Row max meters on a 20 min running

January 15th , 2024 AMRAP 25 Run 250m 15 cal machine Odd rounds 15 HSPU Even Rounds 15 CTB pull ups

January 12th, 2024 AMRAP 20 400m run 15 bench press 135 / 95 15 pull ups

January 11, 2024 A. deadlift 3 x 10 across 3 x 5 across 5 x 3 building B. Every 2 min x 7 rounds 20

January 10th , 2024 A. Turkish get ups 10 reps Right 10 reps left B. Amrap 16 4 snatch 95 / 65 8 box jumps

January 9th , 2024 A. 7 min EMOM x 3 reps power clean and push jerk 7 min EMOM x 2 reps power clean and

January 8th , 2024 For Time 3 rounds 400m run 30 situps Straight into : 3 rounds 250m Medball run 20 / 14 20 V

January 5th, 2023 Every 5 min for 5 rounds 400m run 21 KBS 53 / 35 12 toes to bar

January 4th , 2023 A. Back squat 2 x 5 across 3 x 3 across 5 x 1 building B. 21 – 15 – 9

January 3rd, 2023 5 rounds 250m run or 15 cal machine 15 deadlifts 225 / 155 50 double unders

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

Gym is Closed – spend time with loved ones and family.

Friday December 29th , 2023 AMRAP 25 Run 500m Row 500m 15 cal bike / ski 50 double unders

Thursday December 28th, 2023 AMRAP 15 10 deadlift 185 / 125 10 box jumps 24 / 20 10 push ups

Wednesday December 27th , 2023 A. Thruster from rack 7 x 3 building B. Partner amrap 12 , rotate full rounds 100m run 10 wall

Tuesday hours : 830 am , 12 pm and 415 pm 8 x 2 min rounds , 2 min rest 15 / 12 calorie machine

Closed. Spend time with your families. Tomorrow gym hours are 830 am , 12 and 415 pm.

12/22/23 AMRAP 18 15 wall balls 12 cal machine 9 deadlift 225 / 155

12 / 21 / 23 AMRAP 21 21 cal machine 21 situps 15 cal machine 15 KBS 53 / 35 9 cal machine 9 strict

12/20/23 10 rounds each , rotate full rounds 200m row 4 Push jerk from the ground 155 / 105

12/19/23 A. Front Squat 5 – 5 – 5 3 – 3 – 3 1 – 1- 1 B. Partner AMRAP 10 – rotate full

12/18/23 5 x 3 min rounds , rest 1 min 3 power snatch 135 / 95 6 push ups 9 air squats

12/15/23 5 rounds 250m run 20 Box Jumps 20 KBS 53 /35

12/14/23 A. bench wave x 3 5 – 3 – 1 B. Partner amrap 10 max reps man maker with 2xDB 50 / 35

12/13/23 AMRAP 24 400m run 25 wall balls 20 / 14 7 bar muscle ups * scale with 7 jumping bar muscle ups or kipping

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

12 / 8 / 23 A. Back Squat 4 – 4 – 4 / 3 – 3 -3 / 2 – 2 – 2 Use

12 / 7 / 23 5 rounds 100m run 10 push ups 1 rope climb 20 min CAP

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

12 / 5 / 23 A. 5 x 2 Press building B. 5 x 3 Push Press building C. AMRAP 10 25 double unders 12

12 / 4 / 23 AMRAP 20 400m 21 cal machine 12 burpee pull ups

amrap 25 run 250 5 hang power clean 5 front squat 5 push press 5 back squat use 95 / 65 bar

A. deadlift 5 – 5 – 5 building deadlift 3 – 3 – 3- 3-3 across B. amrap 12 100m run 10m walking lunge 12

3 rounds 30 cal row 30 wall ball 30 pull ups 30 medball situps

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

AMRAP 25 3 rounds of 5 toes to bar 10 kbs 53 / 35 15 air squats then run 400m after 3 rounds

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

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

11 / 22 / 23 AMRAP 20 1 round of cindy 100m run 2 rounds of cindy 100m run x 2 3 rounds of cindy

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

11/ 20 / 23 AMRAP 15 5 deadlift 225 / 155 10 Box jumps 30 / 24 5 deadlifts 10 HSPU

11/17/23 Run 250m 15 pull ups Run 250m 10 power snatch 135 / 85

11 / 16 / 23 A. Back Squat 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10

11 / 15 / 23 AMRAP 15 10 push press 10 Sumo deadlift high pull 10 wall balls 50 double unders Use 95 / 65

4 min EMOM x 5 reps – rest 1 min 4 min EMOM x 3 reps – rest 1 min 4 min EMOM x 2

11 / 13 / 23 3 rounds 100m farmer carry 50/35 DB or KB 75 double unders 500m run 25 calorie machine

11 / 10 / 23 AMRAP 18 3 clean and jerks 165 / 115 7 toes to bar 13 calories

11 – 9 – 23 7 x 2 min rounds 250m run 7 deadlifts 275 max double unders rest 2 min

10 x 3 Front Squat – pause 3 seconds on first rep build every 2 sets Cash out AMRAP 12 – rotate full rounds with

11 / 7 / 23 10 rounds reach , rest 1 : 1 200m row 4 Devils Press 50 / 35

11/ 6 / 23 3 rounds 500m run 40 air squats 30 push ups 20 pull ups 10 burpees rest 2 min between sets ,

11 – 3 – 23 AMRAP 6 10 Overhead squats 75 / 55 35 double unders rest 3 min AMRAP 6 13 push ups 35

11 – 2 – 23 EMOM 20 ODD 15 // 12 calories Even 3 clean and jerks : pick a heavy weight

11 – 1 – 23 4 rounds 400m run 10 – 20 – 30 – 40 – wall balls 4 – 3 – 2 –

WOD 10 – 31 – 23 630 pm class is closed for the Holiday ! A. Deadlift 10 x 3 build every 2 sets B.