Workout, Happening, and Updates at CROSSTOWN ATHLETICS

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

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