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Category: WOD

Fortnite

WOD 12 . 16 . 19 Every Friday and Saturday is Bring a friend day ! December 21 st , Saturday , is our annual 12 days of christmas WOD and Toy Drive – bring an unwrapped toy and celebrate with CrossTown at 830 AM ” Fortnite “ Run 500m 27 push press 115 / […]

Dance Fever

12 . 13 . 19 Every FRIDAY and SATURDAY in December and January is bring a friend day. AMRAp 16 4 power cleans 155 / 115 8 push ups 16 pistols

Indiana Jones

12 . 12 . 19 Every FRIDAY and SATURDAY in December and January is bring a friend day. EMOM 18 minute 1 : row 15 / 12 calories minute 2 : 2 rope clinbs minute 3 : 9 DB thrusters 50 / 35

Energizer Bunny

12 . 11 . 19 Every FRIDAY and SATURDAY in December and January is bring a friend day. AMRAP 25 Run 250 15 snatch 75 / 55 Row 250m 15 OHS 75 / 55

Shoulders for Boulders

WOD 12 . 10 . 19 Every FRIDAY and SATURDAY in December and January is bring a friend day. 5 sets of 1 rep – strict press on the 90 seconds. building 5 sets of 2 reps push press on the 90 seconds building 5 sets of 3 reps push jerk on the 2 minute […]

The Mundy Returns

WOD 12 . 9 . 19 Every FRIDAY and SATURDAY in December and January is bring a friend day. ” The Mundy Returns “ For time 10 – 1 Deadlift 205 / 155 Burpee Pull ups At the end of Rounds 10 , 5 and 1 … athletes run 250m with a heavy medball

Ice Cube

Every Friday and Saturday in December and January is bring a friend day. 12 . 6 . 19 4 Rounds 3 Squat Cleans 135 / 85 6 Toes to bar 4 Rounds 3 squat cleans 155 / 105 6 toes to bar 4 rounds 3 squat cleans 185 / 125 6 toes to bar

EMOM Nom Nom

12 . 5 . 19 21 min EMOM Minute 1 : 10 cal bike Minute 2 : 10 strict HSPU or 10 strict press DB Minute 3 : 40 dubs

Sweat Fest

12 . 4 . 19 4 Rounds Run 400m or Row 500m Or bike 1 mile 25 Wall Balls 25 KBS 70 / 53

Back Squat Triples

12 . 3 . 19 A. Back Squat triples 8 x 3 Back Squat on the 2 min B. Not For time 10 – 1 pull ups 10 – 1 dips

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