WOD

Refer A Friend

Invite A Friend To Check Us Out!
18
Dec

EMOM destruction

WOD 12 . 19 . 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

EMOM 21

5 clean and jerks 155 / 105

10 calories bike

15 situps

17
Dec

Pechanga

WOD 12 . 18 . 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

“Pechanga ”

7 x 2:00 min rounds , rest 1 minute

Run 250 m

7 heavy deadlifts

max double unders

score double unders per round

16
Dec

Leg Day

12 . 17 . 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

” Leg Day “

every 2:00 minutes perform a set

5 sets of 3 reps Overhead squats

straight into

5 sets of 3 reps front squats

B. Not for time

10 – 1

body weight back squats / 75% BW back Squats – no rack

Dips

15
Dec

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 / 75

27 pull ups

Run 400m

21 push press

21 pull ups

Run 250m

15 push press

15 pull ups

run 100m

9 push press

9 pull ups

20 min CAP

12
Dec

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

11
Dec

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

9
Dec

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 building

B. Not for time

5 rounds

30 situps

10 m handstand walk practice

CAP 10 min.

8
Dec

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
5
Dec

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