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
WOD
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
VIP Room
WOD . 10 . 13 . 17 A. Work up to a heavy 5 rep OHS from the ground B. ” VIP Room ” 5 – 4 – 3 – 2 – 1 Bar Muscle ups ( scale bar muscle ups today with 2 pull ups + 2 Push Ups ) 25 – 20
Hot Potato
WOD . 10 . 12 . 17 A. ” Hot Potato ” 12 Min AMRAP 6 Burpees 12 alternating DB Snatch 50 / 35 30 Double Unders B. Partner Relay Each Partner does the following Relay Style 100m Run x 3 250m Run x 2 400m Run x 1 250m Run x 2 100m Run
Street Fight
WOD 10 . 11 . 17 ” Street Fight ” 3 Rounds 20 wall-ball shots, 20-lb. ball to 10-ft. target 75-lb. sumo deadlift high pulls, 20 reps 20-inch box jumps, 20 reps 75-lb. push presses, 20 reps Row 20 calories Rest 1 minute
Front Squat 5 x 3
WOD . 10 . 10 . 17 A. Front Squat 3 – 3 – 3 – 3 – 3 No Rack . B. Cash out 5 Rounds 10 Hollow Rocks 10 V ups 10 Tucks 10 second Hollow hold Rest 1 minute
Katie De Creme
WOD 10 . 9 . 17 ” Katie De Creme ” Happy Birthday Katie , Hope you have a great day! Katie started at CrossTown with a ton of functional fitness experience and was already really strong, with that, she has shown huge improvements to her fitness once she joined the ranks. Her gymnastics was
Pillow Fight
WOD 10 . 6 . 17 ” Pillow Fight ” 5 x 3 min Rounds Row 20 / 16 Calories 3 Rope climbs Max wall Balls 20 / 14 Score total wall balls Rest 3 min between rounds
Ladder Drill
WOD . 10 . 5 . 17 A. Sled Push x 4 50 ft low + 50 ft high B. ” Ladder Drill ” 5 Rounds 5 Squat Snatches 10 Toes to bar 40 Double unders Men use 75 – 95 – 115 – 135 – 155 on the bar . Woman use 55 – 65
Running JT
Sorry for the clerical error on the site yesterday. Still working out the kinks. WOD 10 . 4 . 17 “Running JT” Run 400m 21 HSPU 21 Ring Dips 21 Push Ups Run 400m 15 HSPU 15 Ring Dips 15 Push Ups Run 400m 9 HSPU 9 Ring Dips 9 Push Ups Run 400m In
