6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
10a: SweatFit- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Hang Power Clean: In 12 minutes work up to a 3RM.
B. Fight Gone Bad Style
For 3 rounds complete as many repetitions in 1 minute at each station:
Hang Power Cleans (95/65)
Row (cal)
Overhead Lunge Steps w/ (25/15#) plate
Speed Step (R+L=1)
Wallballs (20/14) to 10ft
Rest 1 minute
very rep counts. Post total reps from all rounds. Ex: 468 Rx.
And coming Saturday…
Partner WOD!!
12 Rounds [24 Minute Time Cap]
6 Box Jumps (24/20) — Partner dead hang hold
9 Front Squats (95/65) — Partner handstand hold
12 Toes to bar — Partner holds barbell front rack (95/65)
All rounds and reps team totals. One partner working at a time while other in static hold.
Post time to complete WOD. Ex: 23:10 Rx
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Kathlin Kleem. Click here to reserve
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
10a: SweatFit- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Sled Pull: 3 arm over arm sled pulls (180/135#) 30ft. Rest 2-3 minutes between reps.
B. Partner WOD:
All reps are team totals. Partners may leap frog each movement or partition the reps anyway. 1 partner working at a time.
12 Minute AMRAP
150m Row while partner holds elbow plank
10 Lunge Steps
10 Jumping Jacks
10 Air Squats
10 Leg Lifts to 90
At 3, 6, 9 minutes complete 10 plank twists each partner (L+R=2).
At end of AMRAP, rest 3 minutes. Then complete…
9 Minute AMRAP
5 Broad Jumps (6/4ft)
10 Jane Fondas
15 Starfish Crunches (L+R=2)
20 High Knees (L+R=2)
Post weight of sled pull and only full number of rounds completed in each AMRAP.
Ex: 180#, 7, 9 Rx.
And coming tomorrow…
A. Hang Power Clean: In 12 minutes work up to a 3RM.
B. Fight Gone Bad Style
For 3 rounds complete as many repetitions in 1 minute at each station:
Hang Power Cleans (95/65)
Row (cal)
Overhead Lunge Steps w/ (25/15#) plate
Speed Step (R+L=1)
Wallballs (20/14) to 10ft
Rest 1 minute
very rep counts. Post total reps from all rounds. Ex: 468 Rx.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Yoga45- Annie
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
8 Rounds For Time [24 Minute Time Cap]
3 Bodyweight Back Squats
10 pushups
200m run
Post load for back squat and total rounds and reps completed at 24 minutes or total time.
Ex: 14:45 (200#) Rx
And coming tomorrow…
A. Sled Pull: 3 arm over arm sled pulls (180/135#) 30ft. Rest 2-3 minutes between reps.
B. Partner WOD:
All reps are team totals. Partners may leap frog each movement or partition the reps anyway. 1 partner working at a time.
12 Minute AMRAP
150m Row while partner holds elbow plank
10 Lunge Steps
10 Jumping Jacks
10 Air Squats
10 Leg Lifts to 90
At 3, 6, 9 minutes complete 10 plank twists each partner (L+R=2).
At end of AMRAP, rest 3 minutes. Then complete…
9 Minute AMRAP
5 Broad Jumps (6/4ft)
10 Jane Fondas
15 Starfish Crunches (L+R=2)
20 High Knees (L+R=2)
Post weight of sled pull and only full number of rounds completed in each AMRAP.
Ex: 180#, 7, 9 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
10a: SweatFit- Brianna
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Power Snatch: 10 Minute EMOM: 1 Power Snatch. All reps at the same weight.
B. 3 Rounds For Time [15 Minute Time Cap]:
500m Row
21 Power Snatch (m = 45/75/95, w = 35/55/65)
Post load for snatch and time for WOD. Ex: 165#, 11:10 L3.
And coming tomorrow…
8 Rounds For Time [24 Minute Time Cap]
3 Bodyweight Back Squats
10 pushups
200m run
Post load for back squat and total rounds and reps completed at 24 minutes or total time.
Ex: 14:45 (200#) Rx
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
10a: SweatFit- Brianna
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Tempo Deadlift: 3 sets of 5 reps (80% 5RM). All sets at the same weight. Tempo: 2041. Rest 3 minutes after each set.
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Midtown Fitness Week
Ready to sweat? Just in time for Summer ’16, it’s going down! Midtown Fitness Week kicks off on April 11th and you’re invited to get fit, feel great and sample the best of Atlanta’s fitness studios! Vibe Ride, Fit To Be, CrossFit Midtown, Training Room ATL, The Mix, and Urban Body Studios have all joined forces to bring you a premiere wellness experience and a week of nutrition, fitness, and health awareness! Be sure to not miss this week for you can get free protein bar recipes here in Midtown Fitness Week! Click here for more details
CrossFit Midtown will be offering Yoga, SweatFit, and CrossFit classes during the week, also we will have available Healthxcel which is 100 % natural superfood powder blends . Buy your ticket for #midtownfitnessweek, get a second week FREE here at CrossFit Midtown! Exclusions apply, please see gym for details, descriptions of classes, and schedule.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
TRIPLET FRAN [24 Minute Time Cap]:
In teams of two, with only one person working at a time, complete the following for time:
Heavy Fran: 15-12-9
Thrusters (m = 95/115/135, w = 65/85/95)
Weighted Pullups (m = strict/25/45, w = strict/10/30)
Lite (PVC) Fran: 27-18-9
PVC Thruster
Jumping Pullups
Fran: 21-15-9
Thrusters (m = 65/75/95, w = 45/55/65)
Pullups
Post time for team to complete WOD and levels for Heavy Fran and Fran.
Ex: 14:40 L2/L3, and coming Saturday Leg workouts from home.
Travis’s Purdy Thirty
For Time: [30 Minute Time Cap]
Completed as a chipper like Dirty Thirty…
30 Box Jumps (30/24)
30 Pullups
30 Kettlebell Swings (24/16)
30 Ring Dips
30 Toes To Bar
30 One-arm Dumbbell Snatch (alt) (50/35)
30 Pistols
30 Thrusters (75/55)
30 Double Unders
30 Cal Row / 30 Cal Bike (Travis)
Post time to complete the WOD. Ex: 18:34 Rx
Saturday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Click here to reserve
2p: CFM Eats Korean BBQ! Meet up at the gym at 1:30pm after yoga to carpool to the Korean BBQ restaurant.
Sunday Schedule
10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Kathlin Kleem. Click here to reserve
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips
45 seconds rest
B. 4 minute AMRAP for 3 rounds:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Pushups
6 Power Clean (135/95)
10 Air Squats
Rest 1 minute after each 4 minute AMRAP
Post total reps of dips and total repetitions from WOD. Ex: 32, 125 Rx
And coming tomorrow…
TRIPLET FRAN [24 Minute Time Cap]:
In teams of two, with only one person working at a time, complete the following for time:
Heavy Fran: 15-12-9
Thrusters (m = 95/115/135, w = 65/85/95)
Weighted Pullups (m = strict/25/45, w = strict/10/30)
Lite (PVC) Fran: 27-18-9
PVC Thruster
Jumping Pullups
Fran: 21-15-9
Thrusters (m = 65/75/95, w = 45/55/65)
Pullups
Post time for team to complete WOD and levels for Heavy Fran and Fran.
Ex: 14:40 L2/L3
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: 4 sets of 3. Working up to a heavy set of 3.
B. Teams of 2:
5 Rounds for time [15 Minute Time Cap]:
5 Partner Deadlift (365/310/265)
20 Bar-facing Burpees
30 Situps
All rounds and reps are team totals. Rounds and reps may be partitioned any way. Both partners working at the same time on all movements. At 3, 2, 1, go… partners complete 5 partner deadlifts, then continue to burpees. Both partners working at the same time on burpees on either side of barbell (L/R offset), then advancing to the situps.
Post load for deadlift and time for WOD. Ex: 410#, 9:48 Rx
And coming tomorrow…
A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips
45 seconds rest
B. 4 minute AMRAP for 3 rounds:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Pushups
6 Power Clean (135/95)
10 Air Squats
Rest 1 minute after each 4 minute AMRAP
Post total reps of dips and total repetitions from WOD. Ex: 32, 125 Rx
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold
B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Pullups (Rx+ = C2B)
Double Unders
Score total DUs part A. and total reps from each TABATA. Ex: 212, (210 / 52 / 65 / 189 ) Rx
And coming tomorrow…
A. Deadlift: 4 sets of 3. Working up to a heavy set of 3.
B. Teams of 2:
5 Rounds for time [15 Minute Time Cap]:
5 Partner Deadlift (365/310/265)
20 Bar-facing Burpees
30 Situps
All rounds and reps are team totals. Rounds and reps may be partitioned any way. Both partners working at the same time on all movements. At 3, 2, 1, go… partners complete 5 partner deadlifts, then continue to burpees. Both partners working at the same time on burpees on either side of barbell (L/R offset), then advancing to the situps.
Post load for deadlift and time for WOD. Ex: 410#, 9:48 Rx
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: 5 sets of 5 reps. Working up to a heavy set of 5.
B. 10 minute AMRAP
11 Kettlebell Swings (m = 24/32, w = 16/24kg)
9 Box Jumps (m = 24/30”, w = 20/24”)
Post load for press and total rounds and repetitions for AMRAP. Ex: 160#, 8+8 Rx.
And coming tomorrow…
A. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold
B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Pullups (Rx+ = C2B)
Double Unders
Score total DUs part A. and total reps from each TABATA. Ex: 212, (210 / 52 / 65 / 189 ) Rx