Workout, Happening, and Updates at CROSSTOWN ATHLETICS

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.

WOD 10 – 30 – 23 AMRAP 20 5 squat cleans 135 / 95 10 Toes to bar 15 calories on any machine

10 / 27 / 23 5 rounds 15 cal machine 12 deadlift 9 hang power clean 6 front squats 155 / 105 barbell

10 / 26 / 23 A. Bench Press 3 x ( 5 – 3 – 2 – ) building B. Partner amrap 12 wall walk

10 / 25 / 23 5 rounds 100m run 10 DB snatch 50 / 35 2 bar muscle up Every round , add 100m run

10 / 24 / 23 Thruster 10 – 8 – 6 – 4 – 2 Building from Rack B. Cash out 10 rounds each rest

10 / 23 / 23 AMRAP 20 400m run 20 toes to bar 40 double unders 20 cal machine

10 / 20 / 2023 AMRAP 20 10 thruster 95 /65 10 cal machine 10 ctb pull ups 10 cal machine

10 / 19 / 23 A. Deadlift 10 sets of 3 reps Build every 2 sets B. AMRAP 10 Cash out 20 situps 15 Russian

10/18/2023 7 Rounds Each , rotate full rounds or rest 2 min. 10 Wall Balls 20/14 10 Box Jump Overs 24/20 10 Db Snatch 50/35

11/17/2023 A. 8 sets of 3 BACK SQUAT ( Pause 3 seconds on first rep of each set ) B. Partner AMRAP 12 Buy In

WOD 10/16/23 3 rounds 400m run 21 ground to overhead 95 / 65 15 burpees over the bar

AMRAP 17 15 front squats 5 burpees over bar 25 double unders 12 hang cleans 5 burpees over bar 25 double unders 9 squat cleans

EMOM 20 ODD – run 100m Even 5 push jerks , build every 2 rounds

AMRAP 15 5 strict pull ups 10 box jump overs 15 wall balls

6 x 2 min rounds , rest 2 min 200m row 5 deadlifts 275 / 175 max ring dips

3 rounds 500m run 40 plate ground to overhead 45 # 30 weighted situps 15# DB 20 burpees to plate

AMRAP 15 6 thrusters 135 / 95 9 toes to bar 12 cal machine

AMRAP 15 6 thrusters 135 /85 9 toes to bar 12 cal machine

AMRAP 25 run 250m row 250m 50 double unders 50 ft handstand walk

6 rounds for time 3 power clean 155 / 105 12 box jumps 24 / 20 3 power cleans 12 hand stand push ups

A. 4 sets of 6 steps Front rack back step lunge B. 6 sets of 4 steps back rack back step lunge C. Amrap 12

Every 5 min for 5 rounds Run 400m 21 KBS 53 / 35 12 Pull ups

9 / 29 / 23 AMRAP 16 4 bar muscle ups 100m run 10 deadlifts 185 / 125 100m run

9 / 28 / 23 Back Squat 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 Cash

9 / 27 / 23 10 rounds each 200m row 3 clean and jerk 185 / 125 You Go , I GO full rounds style

9 / 26 / 23 AMRAP 15 10 toes to bar 20 push ups 30 air squats

9 / 25 / 23 3 rounds 100m farmer carry 50 / 35 DB or KB 75 double unders Run 500m 25 cal machine

9 / 22 / 23 5 rounds 100m run 7 push jerks 135 / 95 straight into 5 rounds 7 box jumps 30 / 24

9 / 21 / 23 A. Deadlift 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 B.

9 / 20 / 23 AMRAP 15 6 strict pull up 9 front squat 115 / 75 12 cal machine

9 / 19 / 23 a. press 2 – 2 – 2 – 2 -2 b. push press 3 – 3 – 3 – 3-

9 / 18 / 23 5 rounds 250m run 20 wall ball 20 / 14 20 db snatch 50 / 35

9 – 15 – 23 For time 10 rounds 3 power clean 155 / 105 6 toes to bar 9 wall balls

9 – 14 – 23 A. Bench 5 – 5 3 – 3 -3 1 – 1 – 1- 1 B. Relay Race AMRAP 13

9 – 13 – 23 10 rounds each , rotating full rounds 200m row 4 devils press 50 / 35

9 – 12 – 23 5 rounds 400m run 135 / 95 back squat 15 reps

9 – 11 – 23 Team Jack AMRAP 20 10 push press 115 / 75 10 KBS 53 / 35 10 box jumps 24 /

9 / 8 / 23 AMRAP 14 3 bear complex 135 / 95 10 burpees to target

9 / 7 / 23 5 rounds 250m run 20 Box jumps 24 / 20 20 KBS 53 / 35

9 / 6 / 23 A. overhead squat 10 – 10 B. front squat 5 – 5 – 5 C. Back Squat 3 – 3

9 / 5 / 23 AMRAP 20 2 rope climb 20 weighted situps 40 double unders

9/4 / 2023 830 class only. Partner WOD 5 Rounds 400m run together 40 Db snatch 50 Push Ups 60 Air Squats

9 – 1 – 23 6 sets , rotate full rounds with a partner or rest 2 min as an alternative 21 wall balls 15

8 – 31 – 23 EMOM 20 ODD : 100m run EVEN : 5 Jerks from the ground , pick a heavy weight , but

8 – 30 – 23 4 rounds 400m run 15 Deadlifts 225 / 125 5 Wall Walks

8 – 29 – 23 A. Front Squat , from the ground 5 – 5 – 3 – 3 – 3 -1 – 1- 1-

8 – 28 – 23 AMRAP 20 5 strict pull ups 10 box jumps 24 / 20 15 push ups

NIGHT CLASSES CANCELLED TODAY ONLY – NO 415 , 530 , 630 PM AMRAP 20 100m run 10 wall balls 1 power clean 185 /

8 / 24 / 23 5 x 3 min rounds , 3 min rest 20 / 18 cal row 16 DB snatch 50 / 35

8 / 23 / 23 AMRAP 25 Run 250m Row 250m 5 ring muscle ups

8 / 22 / 23 A. 9 sets of 3 reps deadstop deadlift build every 3 sets B. Cash out – partner amrap 10 partners

8 / 21 / 23 3 rounds 400m run 21 thrusters 95 / 65 15 burpees over the bar

WOD 8 / 18 / 23 AMRAP 15 single DB Hang Clean and Jerk 7 R / 7 L ( 50 / 35 ) 10

WOD 8 / 17 / 23 A. 10 x 3 Back Squat Build every 2 sets B. Partner AMRAP 12 100m run 7 cals Partners

WOD 8 / 16 / 23 AMRAP 20 Run 250m 20 Wall balls 5 bar mu

WOD 8 / 15 / 2023 4 sets building 1 Press + 3 push press 4 Sets building 1 Push press + 2 push jerk

WOD 8 / 14 / 23 AMRAP 13 1 Deadlift 135 / 95 1 Front Squat 135 / 95 1 Box Jump 30 / 24

8 / 11 / 23 Amrap 20 100m run 10 deadlifts 185 / 125 100m 20/ 16 push ups

8 / 10 / 23 A. 10 x 2 Pause front squat build every 2 sets B. 7 min amrap 7 v – ups 21

8 / 9 / 23 10 rounds , 23 minute cap 12 / 10 cal machine 8 KBS 53 / 35 3 ring muscle ups

WOD 8 / 8 / 23 A. 10 x 3 Bench press Build every 2 sets B. AMRAP 10 25 situps 25 ft handstand walk

WOD 8 – 7 – 23 AMRAP 16 8 DB snatches 50 / 35 8 steps DB OH Lunge 50 / 35 8 toes to

Friday August 4th , 2023 10 rounds 5 reps Single arm DB thruster Right 10 situps 5 Reps single arm DB thruster Left 5 toes

WOD Thursday August 3 , 2023 AMRAP 20 100m run 5 pull ups 5 box jumps 24 /20 Every round add 100m , 5 pull

WOD August 2, 2023 Deadlift 3 – 3 – 3 – 2 – 2- 2 -1 – 1 – 1 Cash out 7 x 15

August 1st , 2023 3 rounds Row 500m Run 400m 30 – 20 – 10 burpee

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