Workout, Happening, and Updates at CROSSTOWN ATHLETICS

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

Wednesday March 8th , 2023 5 x 3 min rounds / rest 3 min 500m / 400m Row max wall walks

Tuesday March 7th , 2023 A. Power clean 5 – 5 – 3 – 3 – 3- 1 – 1 – 1 – 1 B.

WOD Monday March 6th, 2023 AMRAP 20 400m run 20 pistols 10 strict pull ups

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

march 2nd , 2023 10 rounds each , rest 1 : 1 each round with partner Odd Rounds15 / 12 cal row15 wall ball 20

March 1st , 2023 10 rounds 7 deadlifts 185 / 125 30 double unders

WOD February 28th , 2023 5 Press 4 Press + 1 Push press 3 Press + 2 push press 2 press + 3 push press

WOD February 27th , 2023 4 rounds For time 20 / 16 cal machine 20 db snatch 50 / 35 25 / 20 push ups

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

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

WOD February 22nd , 2023 AMRAP 8 4 clean and jerk 185 / 125 8 Burpees over the bar rest 4 min AMRAP 8 8

February 21st , 2023 AMRAP 16 10 DB Thruster R arm 50 / 35 30 double unders 10 DB Thruster L arm 50 / 35

February 20th, 2023 A. Deadlift 3 x 7 Across B. 5 x 3 Building C. Shuttle run relay 10 min amrap 1 – 2 –

February 17th , 2023 EMOM 30 Minute 1 – 15 / 12 cal row Minute 2 – 15 Kettlebell swings Minute 3 – 12 burpees

Thursday February 16th , 2023 A. Power clean and push jerk 3 x 5 3 x 3 3 x 1 B. 5 rounds 250m run

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

Tuesday February 14th , 2023 For time , with a partner 400m run , together 20 DB step overs 20 inch , 50 / 35

Monday February 13th, 2023 AMRAP 20 5 snatch 135 / 85 10 toes to bar 15 wall ball 20/ 14

Friday February 10th , 2023 AMRAP 5 7 thrusters 95 / 65 7 ctb pull ups rest 3 min AMRAP 5 7 thrusters 7 bar

Thursday February 9th , 2023 A. Deadlift wave 5 – 3 – 1 5 – 3 – 1 5 – 3 – 1 B. 12

Wednesday February 8th , 2023 AMRAP 20 250m run 15 cal machine 5 bar muscle ups

WOD Tuesday February 7th , 2023 A. Bulgarian Split Squat from front rack 3 sets of 6 reps each leg B. Front Squats 6 sets

Monday February 6 2023 DUNK LADY WILL BE HERE FROM 3 PM to 7 PM. ( if you want to make changes in your body

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

Thursday February 2nd , 2023 AMRAP 20 run 400m max set toes to bar 10 heavy DB snatch 70 / 53 Score total toes to

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

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

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

Friday January 27th , 2023 4 min amrap , rest 4 min , 4 rounds Rounds 1 and 3 :8 cal machine8 2xDB thruster 50

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

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

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

Monday January 23rd , 2023 10 rounds each 250m/200m row 8 snatch 95 / 65

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

Thursday January 19th , 2023 6 x 3 min rounds , 3 min rest Run 250 m 15 american KBS 53 / 70 max cal

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

Tuesday January 17th , 2023 AMRAP 24 400m run 20 push ups 10 ctb pull ups

Monday January 16th , 2023 Regular schedule A. 3 x 8 Front rack back step lunges B. 4 x 3 pause back squat C. Partner

Friday January 13th , 2023 Back squat 3 x 6 ACROSS 6 x 3 ACROSS Cash out relay race 400m x 1 each 250m x

Thursday January 12th, 2023 AMRAP 20 2 ring muscle ups 4 box jumps 30 / 24 8 KBS 70 / 53

Wednesday January 11th, 2023 A. Power clean and push jerk party EMOM 4 min x 4 Clean and jerk rest 1 min EMOM 4 min

Tuesday January 10th, 2023 3 rounds 50 / 40 cal row 50 wall balls Rest 1 : 1 Each set for time.

Monday January 9th , 2023 5 rounds 21 backsquat 95 / 65 15 toes to bar 9 strict press 95 / 65 rest 2 min.

January 6th, 2023 8 x 2 min rounds , rest 1 min Run 250 Odd burpees even snatch 95/ 65

January 5th 2023 AMRAP 20 2 rounds of Cindy 4 squat cleans 185 / 125 1 Round of CINDY 5 strict pull up 10 push

January 4th , 2023 3 rounds 500m row 400m run 30 HSPU scale with box or DB press

January 3rd , 2023 5 rounds 15 cal machine 12 deadlift 9 hang power clean 6 push jerk 155 / 115

January 2nd , 2023 Regular Schedule AMRAP 23 100m run 1 legless rope climb 20 wall balls 23 double unders Add 100m and 1 rope

Classes are 830 , 12 and 415 only this week Friday December 30th, 2022 Death by thrusters 95 / 65 then Death by burpees

Classes are 830 , 12 and 415 only this week Thursday December 29th , 2022 Every 5 minutes perform : for 5 rounds 400m Run

Classes are 830 , 12 and 415 only this week Wednesday December 28th , 2022 A. Front Squat 5 – 5 – 3 – 3

Classes are 830 , 12 and 415 only this week Tuesday December 27th , 2022 AMRAP 25 250m run 15 wall balls 10 box jumps

WOD Friday December 23rd, 2022 5 rounds Run 250m 10 front squats 135 / 95 10 burpees over the bar

WOD Thursday December 22nd , 2022 5 x 3 min AMRAP , rest 3 min 15 / 12 calorie 10 Deadlift 225 / 155 Max

WOD Wednesday December 21st , 2022 AMRAP 20 Run 400m 18 Weighted box step ups , front rack hold KB or DB 6 Ring muscle

WOD Tuesday December 20th , 2022 A. Press 2 – 2 -2 – 2 B. Push Press 3 -3 – 3- 3 C. ” Spicy

WOD Monday December 19th, 2022 5 rounds for time 10 Alternating DB Clean and Jerk 50 / 35 25 situps 10 Alternating DB Clean and

Friday December 16th , 2022 A. Deadlift 5 – 5 – 5 – 3 -3 – 3 – 1 – 1 – 1 B. Partner

Thursday December 15th , 2022 AMRAP 14 2 – 4 – 6 – 8 – etc Thrusters 135 / 85 Burpee Box jump over 24

Wednesday December 14th , 2022 5 rounds Run 250m 20 calories on any machine 15 Kettlebell swings 53 / 35

WOD December 13th , 2022 A. EMOM 15 1 deadlift + 1 Hang Power clean + 1 front squat + 1 push jerk B. 12

Monday December 12th , 2022 20 min amrap 5 pull up 10 push up 15 air squat 30 double unders

WOD 12 / 8 / 2022 AMRAP 15 8 push press 95 / 65 24 Double unders 8 Reverse back rack lunges 24 double unders

WOD 12 / 7 / 2022 For time Run 500 – 400 – 250 – 100m Wall Ball 40 – 30 – 20 – 10

WOD 12 / 6 / 2022 A. Back Squat 8 – 8 – 8 6 – 6 – 6 4 – 4- 4 B. Cash

WOD 12 / 5 / 22 10 rounds 3 clean and jerk 135 / 95 4 burpees over bar 5 toes to bar

Friday December 2nd , 2022 AMRAP 15 3 – 6 – 9 – 12 – etc Power clean 135 / 95 burpees to target

Wednesday November 30th , 2022 4 Rounds Run 400m 12 push jerk 135 / 85 3 rope climbs

WOD Tuesday November 29th , 2022 EMOM 20 Odd Row 15 / 12 calories Even 5 heavy deadlifts

WOD Monday November 28th , 2022 21 – 15 – 9 Wall Ball Pull up 5 min cap At 8:00 min mark 21 – 15

Friday November 25th , 2022 830 and 12 class only 5 rounds 10 front squats 155 / 105 15 pull ups

830 class only ( here is your chance to Earn your carbs ) Partners will pick up a ball and not let it down until

November 23rd , 2022 * thanksgiving hours 830 only * Friday , 830 and 12 only ( open gym available between 830 – 12 and

* thanksgiving hours 830 only * Friday , 830 and 12 only ( open gym available between 830 – 12 and for True coach programming)

* thanksgiving hours 830 only * Friday , 830 and 12 only ( open gym available between 830 – 12 and for True coach programming)

Friday November 18th , 2022 6 x 3 Squat snatch ( practice , consistency , then intensity ) B. Cash out Partner AMRAP 15 share

Thursday November 17th , 2022 5 rounds for time 15 cals 12 deadlift 9 hang power clean 6 push jerk 155 / 105

Wednesday November 16th, 2022 3 rounds 800m run 50 push ups 7 min cap per round rest 3 min between rounds.

Tuesday November 15th , 2022 10 OHS 5 back squat 10 OHS 5 back squat 10 OHS 3 Back Squat 10 OHS 3 back squat

Monday November 14th , 2022 20 min amrap ( partner wod ) 5 plate thrusters 45# 5 burpees to plate 5 weighted pull ups (

Friday November 11th , 2022 5 x 3 min rounds 500m row max power clean 185 / 125 REST 3 MIN

Thursday November 10th , 2022 A. 3 rounds 7 – 5 – 3 back squat increase load each wave. B. Partner AMRAP 12 share 40

Wednesday November 9th, 2022 For time 3 rounds 250m run 25 pull ups 25 cal machine 25 push ups

Tuesday November 8th , 2022 A. Deadlift 10-5-10-5 10-3-10-3 10s – same weight 5 s – same weight 3s – same weight B. AMRAP 12

11 – 7 – 2022 AMRAP 5 10 Clean and jerk 95 / 65 20 air squats Rest 3 min AMRAP 5 10 Clean and

Friday November 4th, 2022 20 min amrap run 100m 1 power clean 185 / 125 1 burpee pull up add 1 clean and 1 burpee

WOD Thursday November 3 , 2022 A. Thruster 8 x 2 B. Partner AMRAP 12 10 – 20 – 30 – 40 – 50 –

Wednesday November 2 , 2022 10 rounds x 1 min , rest 2 min 5 deadlifts 225 / 155 max cals bike or ski

Tuesday November 1 , 2022 A. 8 Sets of 8 DB seated strict press B. Partner AMRAP 10 Share 12 Dips 12 V Ups Together

WOD Monday 10 – 31 – 22 For time 1000m row or run 50 wall balls 40 box jumps 30 toes to bar 40 box

Friday October 28th , 2022 A. 5 sets of 3 push jerk B. “Annie “ 50 – 40 – 30 – 20 – 10 double

Thursday October 27th , 2022 20 min amrap 100m run 10 Alternating DB snatch 50 / 35 1 15ft Rope climb accent + Add a

Wednesday October 26th , 2022 Front Squat ( from the ground ) 5 – 5 – 5 3 – 3 – 3 1 -1 –

Tuesday October 25th , 2022 5 rounds Run 250m 12 Sumo deadlift high pull 12 push press 95 / 65 bar

Monday October 24th , 2022 5 x 3 min amraps 3 power snatch 6 push ups 9 air squats rest 1 min Score rounds and

Friday October 21st , 2022 For time 3 rounds 6 Power clean 6 BBJO rest 2 min 4 rounds 4 squat clean 4 bbjo rest

WOD Thursday October 20th , 2022 You go , I go for 4 rounds with partner 100m farmer carry 2 x 50/35 KB or DB