Workout, Happening, and Updates at CROSSTOWN ATHLETICS

The Blog

KB Limbs

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

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The Descent

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

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Grace

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

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Lynn

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

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Mono E mono

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

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Wood Chipper

Thursday March 9th , 2023 800m run 60 situps 40 wall balls 20 snatch 95 / 65 100 double unders 20 snatch 40 wall balls

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23.3

March 3rd , 2023 AM classes will be same as last week , 2 heats within the hour. PM classes will be merged into a

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23.2

We will do the open WOD for class. Be prepared to have a judge , judge someone else and use the modifications / scales provided

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Motion is Lotion

WOD February 23rd , 2023 7 rounds for time. Run 100m15 wall ballsRun 100m15 situpsRun 100m15 Russian KBS Rest 1 min between rounds

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JazzErcise

Wednesday February 15th , 2023 7 Rounds , rest 1 min after each round 50 double unders 25 pistols / lunges 10 pull ups

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Giddy Up

Friday February 3rd , 2023 AMRAP 13 1 deadlift 135 / 95 1 front squat 135 / 95 1 box jump 30 / 24 1

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Muscle Beach

Wednesday February 1st, 2023 A. Double DB seated Press 3 x 8 B. Single Arm DB Seated Press 3 x 8 C. Push press 6

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Cold Sweat

January 31st , 2023 5 Rounds 1 min cal machine1 min wall ball1 min cal machine1 min burpees1 min restscore total reps per round.

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Moat Cross

January 30th 2023 A. bulgarian Split squat ( db at sides ) 3 x 8 B. Back Squat 6 x 4 C. Partner AMRAP 12

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3 Clean EMOM

Thursday January 26th , 2023 15 min EMOM hang power clean + power clean + squat clean B. AMRAP 6 cluster 155 / 105

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Midline Marathon

Wednesday January 25th , 2023 For Time 500m run50 V ups500m runOhs 45 / 35500m run50 situp500m run50m handstand walk ( bear crawl ) 500m

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G I Jane

Tuesday January 24th , 2023 A. 5 x 5 dead stop deadlift B. G I Jane 10 min amrap burpee pull ups

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Boogey Man

January 20th , 2023 AMRAP 15 10 power clean 10 box jumps 8 squat cleans 8 box jump overs 6 cluster 6 burpee box jump

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Split Jerks

Wednesday January 18th , 2023 A. 7 x 3 Split Jerks from the rack B. Partner amrap 15 share 50 cal machine share 50r eps

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