Workout, Happening, and Updates at CROSSTOWN ATHLETICS

Wednesday , October 19 , 2022 8 x 2 min rounds , 2 min rest All rounds begin with 20 / 18 cal row ODD

Tuesday , October 18th , 2022 A. Deadlift 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1- 1 B.

Monday , October 17th , 2022 For time 800m run 40 double unders 20 DB snatch 50 / 35 10 bar muscle ups 400m run

Friday October 14th , 2022 20 min amrap 4 thrusters 115 / 75 6 toes to bar 24 double unders

Thursday October 13th , 2022 8 x 3 back squat Build till round 5 , then keep same weight for sets 5 – 8 B.

WOD Wednesday October 12, 2022 AMRAP 12 6 strict pull up 9 Russian KBS 12 Box Jumps Straight into 1600m run Score amrap and total

Tuesday October 11 th , 2022 A. 5 sets 3 push press + 1 split jerk ( pause in receiving position ) B. AMRAP 15

WOD Monday October 10th , 2022 6 rounds 9 deadlift 135 / 95 15 wall balls 21 cal machine

WOD Friday October 7th , 2022 7 rounds 250m run 35 double unders 5 wall walks

WOD Thursday October 6th , 2022 15 rounds 9 wall balls 7 box jumps 5 pull ups

WOD Wednesday October 5th, 2022 A. Power snatch EMOM 5 min x 3 reps a minute light weight 5 min x 2 reps a minute

WOD Tuesday October 4th , 2022 A. Pause Front Squats 3 x 3 B. 5 x 2 Front squats building C. Partner cash out Amrap

WOD Monday October 3, 2022 For time 1 Round 400m run 24 Push press 115 / 75 24 KBS 53 /35 2 rounds 250m run

Friday September 30th , 2022 4 x 4 front squat 4 x 3 4 x 2 4 x 1 No rack , emom Cash out

Thursday September 29th , 2022 10 rounds 5 toes to bar 5 snatch 115 / 75 100m run

Wednesday September 28th , 2022 5 x 5 deadlift 3 x 3 deadlift Cash out Partner amrap 14 1 – 2- 3 – 4 -etc

Tuesday September 27th, 2022 8 x 2 min rounds , rest 2 min 12 KBS 53 / 35 9 Box Jumps Max cals in time

Monday September 26 , 2022 3 rounds 400m run 21 thrusters 75 / 55 15 burpees over the bar 9 bar muscle ups ( scale

Friday September 23, 2022 2 rounds 800m run 60 double unders 40 situps 20 burpee box jump overs

Thursday September 22 , 2022 A. back squat ( 5 – 3 – 1 ) x 3 B. Partner amrap 12 50 OHS 95 /

Wednesday September 21 , 2022 8 x 2 min rounds, rest 2 min 10 toes to bar 10 front rack lunges 95/65 Max cals in

Tuesday September 20th, 2022 A. Press from ground 1 x 4 2 x 3 3 x 2 B. Press biathlon run 400m 21 press 115

Monday September 19, 2022 10 min AMRAP 12 wall balls 6 pull ups Immediately into 5 min amrap Squat cleans 185 / 125

Friday September 16th, 2022 3 x 3 thruster 3 x 2 thruster 3 x 1 thruster Cash out AMRAP 7 3 thruster 135 / 95

Thursday September 15, 2022 21- 18 – 15 – 12 – 9 – 6 – 3 Cal machine KBS 53 / 35 Box Jump 24

Wednesday September 14th , 2022 Deadlift 8 – 8 4 – 4 – 4 2 – 2- 2- 2 Cash out partner amrap 12 40

Tuesday September 13th , 2022 AMRAP 20 250m run 50 ft walking lunge 15 push ups ( if you have a vest wear one )

September 12th , 2022 4 Rounds 15 cal machine 9 snatch 135 / 95 15 cal machine 11 burpees over the bar

Friday September 9th , 2022 For time Run or row 1000m 50 push ups 5 rope climbs 50 wall balls Row or run 1000m

Thursday September 8th , 2022 7 rounds 3 power cleans 205 / 135 7 box jumps 30 / 24

Wednesday September 7th , 2022 3 rounds 30 situps 20 back squats 135 / 85 10 strict pull ups THEN 60 cal machine THEN 3

Tuesday September 6th , 2022 3 sets each 2 press + 1 push press 2 push press + 1 push jerk 3 push jerk Cash

Monday September 5th 2022 Class Times 830 am 10 am 12 pm AMRAP 16 Partners rotate full rounds 1 power clean 1 thruster 1 burpee

Friday September 2nd , 2022 10 rounds 3 power clean 185 / 125 15 wall balls 20 / 14

Thursday September 1 , 2022 6 Rounds 5 bar muscle ups or 10 burpee pull ups run 250m 50 double unders

Wednesday August 31st , 2022 A. front squat wave , 3 waves 5 – 3 – 1 B. partner wod , share the reps 60

Tuesday August 30th , 2022 5 x 3 min rounds , rest 3 min between rounds 500 / 400 m row Max reps Handstand pushups

Monday August 29th , 2022 5 rounds Run 400m 21 Kettlebell swings 53 / 35 12 pull ups rest 1 minute between rounds

8 / 26 / 22 3 rounds 800m run 10 clean and jerks 185 / 125

8 / 25 / 22 AMRAP 25 5 pull ups 10 push ups 15 air squats 15 / 12 cal machine

8 / 24 / 22 10 rounds 8 dual KB front rack step ups 20 inch box 53 /35 8 toes to bar rest 1

8 / 23 / 22 5 x 4 Press 4 x 3 Push press C. Partner amrap 15 50 cal machine 50 Single arm ,

WOD 8 / 22 / 22 5 rounds 10 burpees 20 deadlifts 135 / 85 50 double unders

Friday August 19th , 2022 20 min amrap 100m run 5 hang power clean 135 / 95 10 toes to bar 15 push ups 30

Thursday August 18 , 2022 3 rounds 30 power snatch 75 / 55 30 box jumps 24 / 20 30 back rack lunges 75 /55

Wednesday August 17 , 2022 Run 500m 50 situps 5 rope climbs 500m run 5 rope climbs 50 situps 500m run

Tuesday August 16th , 2022 A. 10 x 2 Back Squat Build every 2 sets. B. Partner GI Jane 100 burpee pull ups for time.

Monday August 15th , 2022 5 x 3 min rounds , 3 min rest 24/21 cal row 15 deadlifts 185 / 125 max ring dips

Friday August 12 , 2022 5 rounds 21 back squats 95 / 65 15 toes to bar 9 press 95 / 65 rest 1 min

Wednesday August 10th , 2022 3 rounds 500m run 500m row 50 dubs

Tuesday August 9th , 2022 7×3 split jerks sets 5,6 and 7 same weight cash out : partner wod amrap 11 10 synchronized single arm

Monday August 8th , 2022 AMRAP 17 10 Wall Balls 20 / 14 10 Box Jumps 30 / 24 10 KBS 70 / 53 Add

Friday August 5 th , 2022 5 rounds 400m 15 push jerk 135 / 85

Thursday August 4th , 2022 3 x 5 min emom power clean 3 reps 2 reps 1 rep cash out amrap 7 3 – 6

Wednesday August 3rd , 2022 20 min amrap 21 cal machine 15 front squat 95 / 65 9 strict pull up

Tuesday August 2nd , 2022 7 x 3 deadlift building same weights sets 5 , 6 and 7 Cash out 10 min amrap 25 situps

Monday August 1 , 2022 8 x 2 min rounds , rest 2 min run 250m odd max wall balls even max BBJO

Friday July 29th , 2022 10 x 1 min amrap rest 2 min 3 squat cleans 135 / 85 max cals machine preferably bike.

Thursday July 28th , 2022 A. 7 x 3 Push Press B. medball relay 250m x 1 each 100m x 3 each straight into150 wall

Wednesday July 27th , 2022 5 x 3 min rounds , rest 3 min Row 500m Max reps burpee pull ups

Tuesday July 26th , 2022 AMRAP 16 3 snatches 115 / 75 100m run 3 snatches 30 double unders

Monday July 25th , 2022 8 x 2 min rounds rest 2 min Row 250m / 200 m Odd rounds max toes to bar even

Friday July 22nd , 2022 A. 7 x 3 back squat , sets 5 – 7 across B. Partner amrap 12 Rotate full rounds with

Thursday July 21st , 2022 For time 800m run – buy in 8 rounds 8 pull ups 8 box jumps 8 db snatch 50 /

Wednesday July 20th , 2022 For time 21 – 15 – 9 – 6 – 3 bar facing burpees hang power clean 135 / 85

Tuesday July 19th , 2022 A. 3 sets 1 press + 3 push press B. 3 sets 1 push press + 3 push jerk C.

Monday July 18th , 2022 AMRAP 20 at the 0 , 5 , 10 and 15 min mark RUN 400m 10 KBS 70 / 53

Friday July 15th , 2022 Front Squats 7 sets x 3 reps Build sets 1 – 5 Sets 5 – 6 – 7 Same weight

Thursday July 14 th , 2022 10 Rounds 100m run 15 / 10 push ups 100m run 2 legless rope climbs

Wednesday July 13th , 2022 AMRAP 20 10 – 20 – 30 – 40 – etc Wall balls 20/14 box jumps 24/20 cals on a

Tuesday July 12th , 2022 A. ( 7 – 5 – 3 ) 3x B. 12 min abs 1 min situp 1 min hollow rock

Monday July 11 th 2022 for time run 400m 21 thrusters 95/65 21 ctb pull ups run 400m 15 thrusters 15 ctb pull ups run

Friday July 8th , 2022 amrap 15 5 bar muscle ups 15 kbs 53 / 35 25 situps

Thursday July 7th, 2022 7 rounds for time 250m run 50 double unders 12 overhead squats 95 / 65

Wednesday July 6th , 2022 EMOM 20 Odd row 15/12 cals even 3 heavy power cleans ( 225 / 155 )

Tuesday July 5th , 2022 A. Back squat wave 7 – 5 – 3 – 7 – 5 – 3 – 7 – 5- 3

Monday July 4th , 2022 830 and 12 class only ” 1776 “ amrap25 you go full round , I go full round style 100m

Friday July 1st , 2022 20 min amrap 5 pull ups 10 push ups 15 airsquats 30 double unders

Thursday June 30th , 2022 hang power snatch 3 – 3- 3- 3- 3- 3- 3 B. 100m run x 10 relay style.

Wednesday June 29th , 2022 7 x 2 min rounds ( rest 2 min ) Buy in each round with 21 / 18 calorie row

Tuesday June 28th , 2022 10 Rounds , rest 1 : 1 8 step overs 2x DB 50/35 8 Toes to bar

Monday June 27, 2022 5 rounds 400m run 10 clean and jerks 135 / 95

Friday June 24th , 2022 AMRAP 6 15 snatch 15 wall ball rest 3 min AMRAP 4 10 snatch 10 wall ball rest 2 min

Thursday June 23rd , 2022 A. Split Jerk 7 x 3 B. Partner amrap 10 synchro DB split jerk 8 R / 8 L 50

Wednesday June 22nd , 2022 AMRAP 20 400m run 30 situps 2 rope climbs

Tuesday June 21st , 2022 A. Deadlift 5 – 5 across 3 – 3 -3 across 1 -1 -1 -1 building B. Partner AMRAP 12

Monday June 20th , 2022 5 x 2 min rounds rest 1: 30 3 power clean 6 push jerks 9 front squats max burpees in

Friday June 17th, 2022 5 min amrap 9 toes to bar 36 dubs rest 3 min 5 min amrap 9 burpee to target 36 dubs

Thursday June 16 , 2022 A. Squat clean 3 – 3- 3 – 3 – 3 B. 12 min abs 1 min situp 1 min

Wednesday June 15th , 2022 2 rounds run 250m 25 push ups run 250m 20 ring dips run 250m 15 handstand push ups run 250

Tuesday June 14th , 2022 A. Back Squat 8 – 8 across 4 – 4 -4 across 2 – 2- 2- 2 building B. Partner

Monday June 13th , 2022 AMRAP 16 4 / 3 strict pull ups 8 box jump over 12 db snatch

June 10 , 2022 A. Deadlift 5 – 2 – 5 – 2 – 5 – 2 – 5 – 2 5s same weight across

June 9 , 2022 For time 100 Wall balls 20 / 14 50 pull ups 25 Clean and jerks 135 / 95

June 8 , 2022 A. 7 sets of 1 snatch + 2 Overhead squats work on form. then consistency . then and only then intensity

June 7th , 2022 5 x 3 min rest 3 min row 500m max reps devils press in time remaining 50/35

June 6 , 2022 20 min amrap 10 power clean 10 front squat 10 push press run 250m use 115/75 barbell respectively

Friday June 3rd , 2022 Power clean emom 4 min x 4 reps 4 min x 3 reps 4 min x 2 reps 4 min

Thursday June 2nd , 2022 For time Run 1000m or Row 1000m 5 rounds 10 toes to bar 10 overhead squats 95/ 65 then Row