Workout, Happening, and Updates at CROSSTOWN ATHLETICS

WOD July 31st , 2023 5 x 3 min amrap , rest 1 min 5 clean and jerks 135 / 95 10 push ups 15

July 28th , 2023 AMRAP 10 row 1000m – buy in amrap rest of time : 6 ring dips 12 weighted situps rest 3 min

July 27th , 2023 A. Back Squat 5 – 3 – 1 – 5 – 3 – 1 – 5 – 3 – 1 B.

July 26th , 2023 AMRAP 15 5 strict pull ups 10 DB Push Press ( 5 R / 5 L ) 50 / 35 10

July 15th , 2023 A. Bench Press 5 – 3 – 1 – 5 – 3 – 1 – 5 – 3 – 1 B.

WOD July 24th , 2023 Run 100 – 250 – 400 – 400 – 250 – 100 Power clean 3 – 6 – 9 –

July 21st, 2023 10 rounds 100m run 2 rope climbs 3 devils press 50 / 35

WOD July 20th , 2023 A. 5 min emom x 5 thrusters 5 min emom x 3 thrusters 5 min emom x 1 thruster B.

July 19th , 2023 FOR TIME 500m RUN – Buy In 4 Rounds 15 toes to bar 50 Double unders 500m RUN – Cash out

WOD July 18th , 2023 A. Deadstop Deadlift 5 x 3 B. AMRAP 7 7 Kbs 53 / 35 7 burpees

WOD 7 / 17 / 23 AMRAP 20 25 cal machine 20 goblet lunges 15 push press 95 / 65

WOD July 14th , 2023 5 x 3 min rounds , 3 min rest 18 / 15 cal row 10 DB-2 squats 50 / 35

WOD July 13th , 2023 A. Push press 10 – 5 – 5 – 3 – 3 – 3 – 5 – 5 – 10

WOD July 12th , 2023 AMRAP 15 5 deadlifts 225 / 155 10 burpees 5 deadlifts 225 / 155 10 box jumps 30 / 24

WOD July 11th, 2023 A. Back Squat 10 – 5 – 5 – 3 – 3- 3 – 5 – 5 – 10 B. Partner

WOD July 10th , 2023 5 Rounds for time , 20 min cap 250m run 9 snatch 115 / 75 36 double unders If you

WOD July 7th , 2023 3 rounds 50 / 40 cal row 50 wall balls Rest 1 : 1 Each set for time. Compare to

July 6 , 2023 AMRAP 15 15 toes to bar 15 push press 95 / 65 50 double unders

July 5th , 2023 EMOM 5 x 5 power clean EMOM 5 x 3 power clean EMOM 5 x 1 power clean B. Cash out

July 4th , 2023 830 class only ” Bert “ Share the reps , run together. U.S. Marine Cpl. Albert Gettings, 27, of New Castle,

July 3rd , 2023 Special HOURS : 530 am , 630 am 830 am and 12pm. The gym will be open for open gym to

6 / 30 / 23 3 x 6 min amraps , 3 min rest 800m run Buy In in time remaining 6 power snatch 135

6/ 29/ 23 3 Rounds 3 sets of 3 Thrusters 135 / 95 and 7 Toes to bar Then 30 cal machine

6 / 28/23 Deadlift 10 – 5 – 5 – 3 -3- 3 – 5 – 5 – 10 Partner AMRAP 10 10m shuttle run

6 / 27 / 23 6 rounds 250m run 250m row 25 double unders

WOD 6 / 26 / 23 AMRAP 20 1 – 2 – 3 – 4 – 5 – etc Rounds of Cindy 2 – 4

June 23rd , 2023 7 x 2 min rounds , 2 min rest 100m run10 DB snatch 70 / 50max burpees

June 22nd , 2023 Front Squat 3 – 3 – 3 2 – 2- 2 1 – 1 – 1 B. Cash out accuulate 3

June 20th , 2023 20 min amrap 400m run max pull ups

June 19th 2023 4 rounds for time , 20 min cap 28 / 24 cal machine20 goblet lunges 53 / 35 KB16 Kb push press

June 16 th , 2023 Back Squat 3 – 3 – 3 2 – 2 – 2 1 – 1 – 1 B. partner relay

June 15th , 2023 7 x 2 min AMRAP , rest 1 min Run 250m , then max reps in time remaining of the following

June 14th , 2023 AMRAP 15 9 hand stand push ups 12 Kettlebell swings 53 / 35 15 cal machine

June 13th , 2023 A. EMOM 15 5 x 3 clean and jerk 5 x 2 clean and jerk 5 x 1 clean and jerk

June 12th, 2023 AMRAP 24 400m run 25 wall balls 6 bar muscle ups

WOD June 9th , 2023 amrap 25 250m run 25 double unders 1 rope climb

WOD June 8th , 2023 Deadlift 3 – 3 – 3 2 – 2 – 2 1 – 1 – 1 Cash out Amrap 10

June 7th , 2023 AMRAP 15 20 hang power cleans 135 / 95 30 push ups 40 air squats

WOD June 6th , 2023 Thruster from rack 3 – 3 – 3 2 – 2 – 2 1 – 1 – 1 Cash out

WOD June 5th , 2023 5 x 3 min amrap , rest 3 min 20 / 16 cal machine 16 alternating DB snatch 50 /

June 2 , 2023 3 rounds 1 min stations wall ball Sumo deadlift high pull KB 70 / 53 box jump 20 push ups row

June 1st , 2023 3 rounds 400m run 30 weighted situps ( 25 / 15 DB ) 20 Cal machine 100m run with 20/ 14

May 31st , 2023 A. 4 sets of 12 front rack lunge B. 4 sets 8 reps front rack kb squats C. 10 min amrap

May 30th , 2023 AMRAP 20 16 / 14 cal machine 12 Box jumps 24 / 20 8 deadlift 185 / 125

MAy 26 , 2023 EMOM 20 ODD 15 / 12 cal row Even 5 bench press ( body weight / 3/4 body weight )

May 25th , 2023 6 rounds 3 power snatch 155 / 105 15 wall balls 3 power snatch 100m run

May 24th , 2023 3 rounds Run 500m Row 500m 50 Double unders

May 23 , 2023 A. Push press 4 x 8 , sets 3 and 4 same weight B Push Jerk 4 x 6 , sets

May 22nd , 2023 AMRAP 13 1 box jump 30 / 24 1 deadlift 135 / 95 1 front squat 135 / 95

May 19th , 2023 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 Thruster 135 / 85

May 18th , 2023 For time 50 cal machine – buy in 3 rounds 20 Kettlebell swings 53 / 35 30 Lunges with KB 40

May 17th , 2023 5 x 3 min rounds / rest 3 min row 500 / 400m max wall walks

May 16th , 2023 Back Squat 4 rounds 3 – 2 – 1 60 – 70 – 80% B. Cash out teams of 2 at

May 15th , 2023 2 rounds 400m run 40 / 30 push ups straight into 2 rounds 250m run 20 toes to bar

May 12th , 2023 3 rounds 800m run 30 burpee box jump overs 24 / 20 8 min cap per round , 3 min rest

May 11th , 2023 4 sets 3 – 2 – 1 deadlift 60 – 70 – 80 % B. Cash out partner rowing 150m x

May 10th , 2023 AMRAP 15 15 push jerk 135 / 85 15 pull ups 15 cal machine

May 9th , 2023 4 sets 3 – 2 – 1 front squats 60 – 70 – 80% B. Cash out 8 sets 20 seconds

May 8th , 2023 3 rounds 250m run 25 wall balls run 250m 15 hang snatch 115 / 75

Friday May 5th , 2023 AMRAP 20 run 400m 3 rope climbs 12 bench press 135 / 85

Thursday May 4th , 2023 5 sets 3 back squat building 10 overhead squats across Cash out 12 min reverse abs

Wednesday May 3rd , 2023 AMRAP 15 5 bar muscle ups 20 air squats 40 double unders

Tuesday May 2nd , 2023 10 x 1 min amrap , rest 1 min 5 devil press 50 / 35 max cals machine

Monday May 1st , 2023 For Time Run 800m 15 – 13 – 11 – 9 Thrusters 95 / 65 Burpees over the bar

Friday April 28th , 2023 10 rounds each with partner , rotate full rounds 12 step ups 2 x kb or db front rack 10

Thursday April 27th , 2023 A. Deadstop deadlift 7 sets of 3 reps B. 7 min amrap 7 burpees 7 Kettlebell swings 50 / 35

Wednesday April 26th , 2023 AMRAP 15 10 box jumps 30 / 24 3 bear complex 135 / 85

Tuesday April 25th , 2023 AMRAP 25 500m row 50 situps 250m row 25 v ups

Monday April 24th , 2023 AMRAP 20 5 pull ups 10 push ups 15 air squats to ball 100m run with a ball

WOD Friday April 21st , 2023 AMRAP 20 , or stop at 5 rounds 100m run 10 db snatch 50 / 35 1 rope climb

WOD April 20th , 2023 Thruster from the Rack 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 –

WOD Wednesday April 19th , 2023 AMRAP 15 9 deadlifts 185 / 125 18 lunges 36 double unders

WOD Tuesday April 18th , 2023 Run 400m 27 ground to overhead 95 / 65 Run 400m 27 ground to overhead 95 / 65 Run

WOD April 17th , 2023 AMRAP 17 10 – 20 – 30 – 40 – 50 – etc Calorie machine Wall balls

Friday April 14th , 2023 AMRAP 20 Run 250m 10 bench press 155 / 105 Run 250m 10 power clean 155 / 105

April 13th , 2023 A. Back squat 5 – 3 – 1 – 5 – 3 – 1 – 5 – 3 – 1 Decrease

Wednesday April 12th , 2023 AMRAP 15 10 alternating DB snatch 50 / 35 10 toes to bar 10 box jumps 24 / 20

Tuesday April 11th , 2023 A. 15 min emom Power clean + Hang squat clean + push jerk build over the course of 15 minutes.

Monday April 10th , 2023 Every 5 min for 5 rounds perform 1 round of Helen 400m run 21 kettlebell swings 53 / 35 12

Friday April 7th, 2023 Front Squat Pause 3 – 3 – 3 – 3 – 3 Cash out AMRAP 7 10 V – ups 3

Thursday April 6th , 2023 3 rounds Row 500m 21 burpees Run 400m

Wednesday April 5th , 2023 15 min amrap 10 deadlift 185 / 125 20 wall ball 20 / 14 50 double unders

Tuesday April 4th , 2023 5 sets , on the 5 minutes Max sets bench press body weight / 3/4 body weight is Rx Super

Monday April 10th, 2023 10 Rounds for time 10 push press 115 / 75 10 KBS 53 / 35 10 Box Jumps 24 / 20

Friday March 31st , 2023 8 x 2 min , rest 1 min Run 250m then max reps in remaining 2 min Round 1 :

March 30th , 2023 A. muscle snatch 3 – 3 – 3 B. power snatch 3 -3 -3 -3 -3 C. Isabel with 60% of

Wednesday March 29th , 2023 AMRAP 15 15 hang power clean 135 / 95 30 push ups 45 air squats

Head to Head workout : one person rows and one person runs , then partners switch and other person runs and other person Rows Both

Monday March 27th , 2023 5 rounds for time 21 back squat 95 / 65 15 strict pull ups 9 strict press Rest 1 min

Friday March 24th , 2023 3 rounds For time Run 500m Row 500m 50 double unders 50ft hand stand walk ( unbroken )

March 16th , 2023 A. Push Press 3 – 3 -3 – 3 B. Split Jerk 2 – 2 – 2 – 2 C. 20

March 15th , 2023 5 rounds 1 min burpee pull ups 1 min hang snatch 75 / 55 1 min cal machine 1 min rest

Tuesday March 14th , 2023 A. Overhead squat 10 – 8 – 6 B. Back Squat 3 – 3 – 3 – 3 -3 C.

WOD 3 / 13 / 23 AMRAP 18 9 deadlift 155 / 105 12 box jump 24 / 20 15 / 12 push ups

A. 7 x 4 Front Squats building B. AMRAP 7 3 thrusters 135 / 95 7 toes to bar