Workout, Happening, and Updates at CROSSTOWN ATHLETICS

The Blog

Power Party

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

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2023

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

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Death By 2022

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

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Fast Track

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

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Golden Goose

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

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Pipeline

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

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Turkey TROT

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

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The Ghost

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

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Deadlift wave

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

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KB Buddy

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

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Odd Girl Fran

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

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Deadlift SWOD

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

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Power Hour

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

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Bulldozer

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

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Vindicate

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

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Mule

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

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Bakers Dozen

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

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Ingrid

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

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Excalibur

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

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Dark Knight

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

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Backdraft

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

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Labor Day

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

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Bonsai

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

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Lazy Helen

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

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