21 Jump Street
WOD 10 . 27 . 17 A. Build to a heavy 2 rep thruster from the rack B. ” 21 Jump Street ” For time 9 thrusters 95 / 65 9 Burpee Box Jump Overs 12 thrusters 95 / 65 9 Burpee Box Jump Overs 15 thrusters 95 / 65 9 Burpee Box Jump […]
WOD
all the pulling
WOD 10 . 26 . 17 Saturday we will have a costume WOD. Don’t be shy, wear a halloween costume and be ready to hit a WOD that will scare the gains out of you. This will be for the 830 class. Hope to see you all there dressed up and ready to crush it!
Triple Ds
WOD . 10 . 25 . 17 “Triple Ds ” 14 min AMRAP 7 Deadlifts 185 / 125 7 Dips 35 Double unders
Long Johns
WOD. 10 . 24 . 17 Xendurance order is on the front desk. I will order it Friday. These are pharmacy grade , clean , upper end solutions that I personally use to supplement my nutrition. I would recommend the creatine, fish oil, and xndurance tabs = start with these first. The protein and fuel
Gun Powder
Congrats to 7 of our athletes that competed in the ” Girls Gone RX ” charity competition this weekend. Ann, Mel , Noreen, Nicole, Kristi, Ashley and Amanda all participated in this girls only comp. For most of the girls, this was their first competition! This was a unique competition in a number of ways,
Motor Boat
WOD 10 . 20 . 17 A. Snatch 3 – 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1 On the 90 sec. building B. ” Motor Boat ” 12 min AMRAP 3 power snatch 135 / 85 30 dubs
The Chase
WOD 10 . 19 . 17 ” The Chase ” Against a 3 min clock Run 400m Max CTB pull ups Rest 3 min Against a 3 min clock Run 400m Max calorie row rest 3 minutes Against a 3 min clock Run 400m Max CTB pull ups Against a 3 min clock Rest 3
Holleyman
WOD 10 . 18 . 17 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters
Back Squat 10 x 2
WOD . 10 . 17 . 17 A. Back squat 10 x 2 Every 2 min. Start at 75% and build to a heavy 2 rep max B. 12 min ABS 1 min Hollow Rocks 1 min situps 1 min planks hold Rest 1 min
Mundy
WOD 10 . 16 . 17 Happy Birthday to one of the OGs of CrossTown, Brian Mundy. Mundy, is a staple noon member of CrossTown. Killing WODS with 6 / 8 knee ligaments intact. He is always working hard and has lately been hitting his stride with his fitness. Losing BF , gaining muscle and
