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Monthly Archives: October 2014

FRI 10.31.14

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Always celebrate the small achievements in CrossFit. Rich's 1st Toes to Ring.

Always celebrate the small achievements in CrossFit. Rich's 1st Toes to Ring.

Today's schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Push Jerk: EMOM for 7 minutes 1 Push Jerk (80% of 1 rep max)

B. Rep Rounds For Time: [20 minute time cap]
10-8-6-4-2
Clean and Jerk (135/95)
After each set, complete 2 Rounds of:
5 Pullups
10 Pushups
15 Air Squats

Post load for push jerk and time to complete WOD. If time capped post total reps completed (330 max).
Ex1: 235#, 13:38 Rx
Ex2: 185#, 272 Rx


And coming Saturday...

Teams of 2: Triple Couplet
40-30-20-10
Power Clean (95/65), Box Jump Overs (24/20)
40-30-20-10
Front Squats (95/65), Toes to Bar
40-30-20-10
Wallballs (20/14), Burpee

One partner working at a time. All reps are teams totals. Complete the first couplet of 40-30-20-10, then move to the second and then to the third.

Score is time to complete WOD. Ex: 27:10 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

THUR 10.30.14

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Cooldown stretch with Coach Richard

Cooldown stretch with Coach Richard

Today's schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Weighted Box Jumps: 5 sets of 3 reps to 20”

B. "Christine"
3 rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20") (step downs only)

Post load and height for box jumps and time to complete “Christine”. Ex: 12kg 20”, 13:10 Rx

And coming tomorrow...

A. Push Jerk: EMOM for 7 minutes 1 Push Jerk (80% of 1 rep max)

B. Rep Rounds For Time: [20 minute time cap]
10-8-6-4-2
Clean and Jerk (135/95)
After each set, complete 2 Rounds of:
5 Pull-Ups
10 Pushups
15 Air Squats

Post load for push jerk and time to complete WOD. If time capped post total reps completed (330 max).
Ex1: 235#, 13:38 Rx
Ex2: 185#, 272 Rx

WED 10.29.14

By | WOD | 9 Comments
Scott dropping under the barbell to receive the snatch.

Scott dropping under the barbell to receive the snatch.

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Ellen
8p: Open Gym- Ellen

Workout of the Day (WOD)

A. Power Snatch: 8 minutes. Every minute on the minute 1 Power Snatch. Workups.

B. For Time:
15-12-9 Power Snatches (m = 95/115, w = 65/80)
100 Double-Unders**

**Scale to 150 Singles

Post load for Power Snatch and time to complete WOD. Ex: 185#, 8:55 Rx+

And coming tomorrow...

A. Weighted Box Jumps: 5 sets of 3 reps to 20”

B. "Christine"
3 rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20") (step downs only)

Post load and height for box jumps and time to complete “Christine”. Ex: 12kg 20”, 13:10 Rx

TUES 10.28.14

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"Hold on 15 seconds longer." Amanda B working on dead hangs during open gym

"Hold on 15 seconds longer." Amanda B working on dead hangs during open gym.

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT”
60 Kettlebell Swings (24/16kg)
50 AbMat Situps
40 Pushups
1 mile run

Post max load and reps for Pullups and time to complete WOD. Ex: 53# 6 reps, 13:35 Rx

And coming tomorrow...

A. Power Snatch: 8 minutes. Every minute on the minute 1 Power Snatch. Workups.

B. For Time:
15-12-9 Power Snatches (m = 95/115, w = 65/80)
100 Double-Unders

Post load for Power Snatch and time to complete WOD. Ex: 185#, 8:55 Rx+

MON 10.27.14

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Warming up with Kettlebell Squats

Warming up with Kettlebell Squats

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max reps final set.

B. 5 Rounds [15 minute time cap]
200m run
8 Burpee pullups (6” target)

Post load and reps for Bench and time for WOD. Ex: 185# 7 reps, 9:14 Rx

And coming tomorrow...

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT”
60 Kettlebell Swings (24/16kg)
50 AbMat Situps
40 Pushups
1 mile run

Post max load and reps for Pullups and time to complete WOD. Ex: 53# 6 reps, 13:35 Rx

FRI 10.24.14

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Ladies watching as Anne-Marie readies for a deadlift.

Ladies watching as Anne-Marie readies for a deadlift.

Today's schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Push Press Complex: In 10 minutes work up to a heavy complex:
1 Power Clean
2 Push Press

B. “Bomba” [21 minute time cap]:
3 Rounds:
400 Meter Run
30 Box Jumps (24/20)
20 Push Presses (115/80)

Post load for complex and time to complete WOD Ex: 185#, 12:26 Rx

And coming Saturday...

Teams of 3: 20 minute AMRAP
10 1-Arm Kettlebell Snatches (alt) (24/16)
15 Calorie Row

At the start partner 1 does 10 snatches, and then advances to the rower. As soon as partner 1 advances, partner 2 may start snatches. Continue the pattern for partner 3.

Score is total calories on the rower. Ex: 278 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

THUR 10.23.14

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Shoulder mobility work

Shoulder mobility work

Today's schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Ellen
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD) -- Bring-A-Friend Day!!

A. L-sit Holds: 8 minute EMOM:
15 seconds L-sit support hold on rings
45 seconds rest

B. "Skip Jive"
Teams of 2
20 minutes as many rounds as possible (AMRAP):
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row

Relay style, each partner completes the reps before advancing. Continue to climb as high as possible in the 20 minutes.

Post highest round completed by both partners and addition reps. Ex: 9 rounds + 30 Rx

And coming tomorrow...

A. Push Press Complex: In 10 minutes work up to a heavy complex:
1 Power Clean
2 Push Press

B. “Bomba” [21 minute time cap]:
3 Rounds:
400 Meter Run
30 Box Jumps (24/20)
20 Push Presses (115/80)

Post load for complex and time to complete WOD Ex: 185#, 12:26 Rx