Workout, Happening, and Updates at CROSSTOWN ATHLETICS
The Blog
3 quatro quarters
9 / 25 / 23 3 rounds 100m farmer carry 50 / 35 DB or KB 75 double unders Run 500m 25 cal machine
2 stroke engine
9 / 22 / 23 5 rounds 100m run 7 push jerks 135 / 95 straight into 5 rounds 7 box jumps 30 / 24
Hot Plate
9 – 15 – 23 For time 10 rounds 3 power clean 155 / 105 6 toes to bar 9 wall balls
Bench Press SWOD
9 – 14 – 23 A. Bench 5 – 5 3 – 3 -3 1 – 1 – 1- 1 B. Relay Race AMRAP 13
Devils Hopscotch
9 – 13 – 23 10 rounds each , rotating full rounds 200m row 4 devils press 50 / 35
Team Jack
9 – 11 – 23 Team Jack AMRAP 20 10 push press 115 / 75 10 KBS 53 / 35 10 box jumps 24 /
CrossFit Basic Brutality
9 / 7 / 23 5 rounds 250m run 20 Box jumps 24 / 20 20 KBS 53 / 35
Squat Platter
9 / 6 / 23 A. overhead squat 10 – 10 B. front squat 5 – 5 – 5 C. Back Squat 3 – 3
Labor Day 830 only
9/4 / 2023 830 class only. Partner WOD 5 Rounds 400m run together 40 Db snatch 50 Push Ups 60 Air Squats
Fast and Furious
9 – 1 – 23 6 sets , rotate full rounds with a partner or rest 2 min as an alternative 21 wall balls 15
Time to Jerk
8 – 31 – 23 EMOM 20 ODD : 100m run EVEN : 5 Jerks from the ground , pick a heavy weight , but
Melting Ice
NIGHT CLASSES CANCELLED TODAY ONLY – NO 415 , 530 , 630 PM AMRAP 20 100m run 10 wall balls 1 power clean 185 /
Sweat City
8 / 24 / 23 5 x 3 min rounds , 3 min rest 20 / 18 cal row 16 DB snatch 50 / 35
Deadstop Deadlift
8 / 22 / 23 A. 9 sets of 3 reps deadstop deadlift build every 3 sets B. Cash out – partner amrap 10 partners
Get a grip
WOD 8 / 18 / 23 AMRAP 15 single DB Hang Clean and Jerk 7 R / 7 L ( 50 / 35 ) 10
Back Squat Strength
WOD 8 / 17 / 23 A. 10 x 3 Back Squat Build every 2 sets B. Partner AMRAP 12 100m run 7 cals Partners
Shoulder to overhead complex
WOD 8 / 15 / 2023 4 sets building 1 Press + 3 push press 4 Sets building 1 Push press + 2 push jerk
Hobarts Ladder
WOD 8 / 14 / 23 AMRAP 13 1 Deadlift 135 / 95 1 Front Squat 135 / 95 1 Box Jump 30 / 24
Front Squat Strength
8 / 10 / 23 A. 10 x 2 Pause front squat build every 2 sets B. 7 min amrap 7 v – ups 21
Hang On
8 / 9 / 23 10 rounds , 23 minute cap 12 / 10 cal machine 8 KBS 53 / 35 3 ring muscle ups
Bench Strength
WOD 8 / 8 / 23 A. 10 x 3 Bench press Build every 2 sets B. AMRAP 10 25 situps 25 ft handstand walk
DB Open WOD 2017
WOD 8 – 7 – 23 AMRAP 16 8 DB snatches 50 / 35 8 steps DB OH Lunge 50 / 35 8 toes to
Ab-stacle
Friday August 4th , 2023 10 rounds 5 reps Single arm DB thruster Right 10 situps 5 Reps single arm DB thruster Left 5 toes
Building Block
WOD Thursday August 3 , 2023 AMRAP 20 100m run 5 pull ups 5 box jumps 24 /20 Every round add 100m , 5 pull
Deadlift Strength
WOD August 2, 2023 Deadlift 3 – 3 – 3 – 2 – 2- 2 -1 – 1 – 1 Cash out 7 x 15
Chief Cindy
WOD July 31st , 2023 5 x 3 min amrap , rest 1 min 5 clean and jerks 135 / 95 10 push ups 15
Row it back
July 28th , 2023 AMRAP 10 row 1000m – buy in amrap rest of time : 6 ring dips 12 weighted situps rest 3 min
Tone Deaf
July 26th , 2023 AMRAP 15 5 strict pull ups 10 DB Push Press ( 5 R / 5 L ) 50 / 35 10
Fast and Heavy
WOD July 24th , 2023 Run 100 – 250 – 400 – 400 – 250 – 100 Power clean 3 – 6 – 9 –
Thruster EMOM
WOD July 20th , 2023 A. 5 min emom x 5 thrusters 5 min emom x 3 thrusters 5 min emom x 1 thruster B.
Jumping Sandwich
July 19th , 2023 FOR TIME 500m RUN – Buy In 4 Rounds 15 toes to bar 50 Double unders 500m RUN – Cash out
Deadstop Deadlift
WOD July 18th , 2023 A. Deadstop Deadlift 5 x 3 B. AMRAP 7 7 Kbs 53 / 35 7 burpees
Summer School
WOD 7 / 17 / 23 AMRAP 20 25 cal machine 20 goblet lunges 15 push press 95 / 65
Temple of Toes to Bar
WOD July 14th , 2023 5 x 3 min rounds , 3 min rest 18 / 15 cal row 10 DB-2 squats 50 / 35
Pound Sandwich
WOD July 12th , 2023 AMRAP 15 5 deadlifts 225 / 155 10 burpees 5 deadlifts 225 / 155 10 box jumps 30 / 24
Back Squat Strength
WOD July 11th, 2023 A. Back Squat 10 – 5 – 5 – 3 – 3- 3 – 5 – 5 – 10 B. Partner
Pop-Its
WOD July 10th , 2023 5 Rounds for time , 20 min cap 250m run 9 snatch 115 / 75 36 double unders If you
Hot Potato
WOD July 7th , 2023 3 rounds 50 / 40 cal row 50 wall balls Rest 1 : 1 Each set for time. Compare to
Liquid Shoulders
July 6 , 2023 AMRAP 15 15 toes to bar 15 push press 95 / 65 50 double unders
Power Clean EMOM
July 5th , 2023 EMOM 5 x 5 power clean EMOM 5 x 3 power clean EMOM 5 x 1 power clean B. Cash out
Fourth of July
July 4th , 2023 830 class only ” Bert “ Share the reps , run together. U.S. Marine Cpl. Albert Gettings, 27, of New Castle,
Moorpark 3rd of July
July 3rd , 2023 Special HOURS : 530 am , 630 am 830 am and 12pm. The gym will be open for open gym to
Snatch for dessert
6 / 30 / 23 3 x 6 min amraps , 3 min rest 800m run Buy In in time remaining 6 power snatch 135
The Night Feeder
6/ 29/ 23 3 Rounds 3 sets of 3 Thrusters 135 / 95 and 7 Toes to bar Then 30 cal machine
Deadlift SWOD
6 / 28/23 Deadlift 10 – 5 – 5 – 3 -3- 3 – 5 – 5 – 10 Partner AMRAP 10 10m shuttle run
Sprint to Drop
June 23rd , 2023 7 x 2 min rounds , 2 min rest 100m run10 DB snatch 70 / 50max burpees
Front Squat Swod
June 22nd , 2023 Front Squat 3 – 3 – 3 2 – 2- 2 1 – 1 – 1 B. Cash out accuulate 3
La Bomba
June 21st , 2023 AMRAP 15 10 Deadlift 185 / 12520 / 16 push ups50 double unders
KB Dance
June 19th 2023 4 rounds for time , 20 min cap 28 / 24 cal machine20 goblet lunges 53 / 35 KB16 Kb push press
UTE
June 15th , 2023 7 x 2 min AMRAP , rest 1 min Run 250m , then max reps in time remaining of the following
Hand you’re dealt
June 14th , 2023 AMRAP 15 9 hand stand push ups 12 Kettlebell swings 53 / 35 15 cal machine
Clean and Jerk EMOM
June 13th , 2023 A. EMOM 15 5 x 3 clean and jerk 5 x 2 clean and jerk 5 x 1 clean and jerk
Jack and the beanstalk
WOD June 9th , 2023 amrap 25 250m run 25 double unders 1 rope climb
Deadlift Strength
WOD June 8th , 2023 Deadlift 3 – 3 – 3 2 – 2 – 2 1 – 1 – 1 Cash out Amrap 10
Big Chief
June 7th , 2023 AMRAP 15 20 hang power cleans 135 / 95 30 push ups 40 air squats
Barbell Thruster Strength
WOD June 6th , 2023 Thruster from rack 3 – 3 – 3 2 – 2 – 2 1 – 1 – 1 Cash out
Hot n Crispy
WOD June 5th , 2023 5 x 3 min amrap , rest 3 min 20 / 16 cal machine 16 alternating DB snatch 50 /
Fight Gone Badish
June 2 , 2023 3 rounds 1 min stations wall ball Sumo deadlift high pull KB 70 / 53 box jump 20 push ups row
Oregon Trail
June 1st , 2023 3 rounds 400m run 30 weighted situps ( 25 / 15 DB ) 20 Cal machine 100m run with 20/ 14
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
Crippler
May 30th , 2023 AMRAP 20 16 / 14 cal machine 12 Box jumps 24 / 20 8 deadlift 185 / 125
Memorial Day BBQ
10 am ONLY , all other classes cancelled for the Holiday We will provide food and drinks so please feel free to bring guests ,
Beach Bod
MAy 26 , 2023 EMOM 20 ODD 15 / 12 cal row Even 5 bench press ( body weight / 3/4 body weight )
Outsiders
May 25th , 2023 6 rounds 3 power snatch 155 / 105 15 wall balls 3 power snatch 100m run
Shoulder to Overhead Medley
May 23 , 2023 A. Push press 4 x 8 , sets 3 and 4 same weight B Push Jerk 4 x 6 , sets
Broken Ladder
May 22nd , 2023 AMRAP 13 1 box jump 30 / 24 1 deadlift 135 / 95 1 front squat 135 / 95
Kettlebell Sandwich
May 18th , 2023 For time 50 cal machine – buy in 3 rounds 20 Kettlebell swings 53 / 35 30 Lunges with KB 40
Back Squat small bites
May 16th , 2023 Back Squat 4 rounds 3 – 2 – 1 60 – 70 – 80% B. Cash out teams of 2 at
Whirlpool
May 15th , 2023 2 rounds 400m run 40 / 30 push ups straight into 2 rounds 250m run 20 toes to bar
Puddle Jump
May 12th , 2023 3 rounds 800m run 30 burpee box jump overs 24 / 20 8 min cap per round , 3 min rest
Deadlift small bites
May 11th , 2023 4 sets 3 – 2 – 1 deadlift 60 – 70 – 80 % B. Cash out partner rowing 150m x