Workout, Happening, and Updates at CROSSTOWN ATHLETICS

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

July 15th , 2023 A. Bench Press 5 – 3 – 1 – 5 – 3 – 1 – 5 – 3 – 1 B.

WOD July 24th , 2023 Run 100 – 250 – 400 – 400 – 250 – 100 Power clean 3 – 6 – 9 –

July 21st, 2023 10 rounds 100m run 2 rope climbs 3 devils press 50 / 35

WOD July 20th , 2023 A. 5 min emom x 5 thrusters 5 min emom x 3 thrusters 5 min emom x 1 thruster B.

July 19th , 2023 FOR TIME 500m RUN – Buy In 4 Rounds 15 toes to bar 50 Double unders 500m RUN – Cash out

WOD July 18th , 2023 A. Deadstop Deadlift 5 x 3 B. AMRAP 7 7 Kbs 53 / 35 7 burpees

WOD 7 / 17 / 23 AMRAP 20 25 cal machine 20 goblet lunges 15 push press 95 / 65

WOD July 14th , 2023 5 x 3 min rounds , 3 min rest 18 / 15 cal row 10 DB-2 squats 50 / 35

WOD July 13th , 2023 A. Push press 10 – 5 – 5 – 3 – 3 – 3 – 5 – 5 – 10

WOD July 12th , 2023 AMRAP 15 5 deadlifts 225 / 155 10 burpees 5 deadlifts 225 / 155 10 box jumps 30 / 24

WOD July 11th, 2023 A. Back Squat 10 – 5 – 5 – 3 – 3- 3 – 5 – 5 – 10 B. Partner

WOD July 10th , 2023 5 Rounds for time , 20 min cap 250m run 9 snatch 115 / 75 36 double unders If you

WOD July 7th , 2023 3 rounds 50 / 40 cal row 50 wall balls Rest 1 : 1 Each set for time. Compare to

July 6 , 2023 AMRAP 15 15 toes to bar 15 push press 95 / 65 50 double unders

July 5th , 2023 EMOM 5 x 5 power clean EMOM 5 x 3 power clean EMOM 5 x 1 power clean B. Cash out

July 4th , 2023 830 class only ” Bert “ Share the reps , run together. U.S. Marine Cpl. Albert Gettings, 27, of New Castle,

July 3rd , 2023 Special HOURS : 530 am , 630 am 830 am and 12pm. The gym will be open for open gym to

6 / 30 / 23 3 x 6 min amraps , 3 min rest 800m run Buy In in time remaining 6 power snatch 135

6/ 29/ 23 3 Rounds 3 sets of 3 Thrusters 135 / 95 and 7 Toes to bar Then 30 cal machine

6 / 28/23 Deadlift 10 – 5 – 5 – 3 -3- 3 – 5 – 5 – 10 Partner AMRAP 10 10m shuttle run

6 / 27 / 23 6 rounds 250m run 250m row 25 double unders

WOD 6 / 26 / 23 AMRAP 20 1 – 2 – 3 – 4 – 5 – etc Rounds of Cindy 2 – 4

June 23rd , 2023 7 x 2 min rounds , 2 min rest 100m run10 DB snatch 70 / 50max burpees

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