WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Michael Aaron

WED 10.31.18 Happy Halloween!

By | WOD | No Comments

Happy Health-o-ween!


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. The Walking Dead
For Time

567m Run
600m Row
50 Push Ups
400m KB Farmers Carry (53/35's)

B. Krueger KB Slasher Cash Out
Krueger KB Slashers
2 x 31 (alternating reps)

Post time to complete WOD and weight used for Slashers. Ex 19:44 Rx, 35#

And coming tomorrow...

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
55% of 1RM Front Squat (For Both Lifts)

B. 10 Rounds
10 Burpees
3 Deadlifts (275/175)

Post weight used for front and back squat and time to complete WOD. Ex: 175#, 10:02 Rx

TUES 10.30.18

By | WOD | No Comments

Roll it out


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. For Time
30-20-10
Alternating DB Snatch (50/35)
Wallballs (20/14)

B. Weighted Pull Ups
10-10-10-10

Post time to complete WOD and weight used for pull ups. Ex 6:43 Rx, 25#.

And coming tomorrow...

HAPPY HALLOWEEN!
A. The Walking Dead

For Time
567m Run
600m Row
50 Push Ups
400m KB Farmers Carry (53/35)

. Slasher Cash Out
KB Slashers
2 x 31 (alternating reps)

Post time to complete WOD and weight used for Slashers. Ex 19:44 Rx, 35#

MON 10.29.18

By | WOD | No Comments

Double KB Sumo Deadlifts


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Bulgarian Split Squat
8-8-8-8-8
(8 reps each leg)

B. AMRAP 8
2 Lateral Burpees Over Bar
2 Shoulder to Overhead (135/95)
30 Double Unders
[Increase Burpees and S2OH reps by 2 every round]

Score heaviest set of split squats and rounds + reps during AMRAP. Ex 115#, 5+12 Rx

And coming tomorrow...

A. For Time
30-20-10
Alternating DB Snatch (50/35)
Wallballs (20/14)


B. Weighted Pull Ups
10-10-10-10

Post time to complete WOD and weight used for pull ups. Ex 6:43 Rx, 25#.

CFM Upcoming Events

Saturday, November 3rd: GRAVEYARD GAMES at CrossFit College Park! We had 18 teams participating this year so come out and cheer on your CFM Teams!

FRI 10.26.18 CFM Bad Axe Night on Saturday!

By | WOD | No Comments

Travis and Ashli


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. Push Press
1-1-1-1-1
Work to new Max

B. 2 Rounds
20 Thrusters (75/55)
2 Rope Climbs

Post heaviest push press & time to complete WOD. EX: 4:22 Rx

And coming Saturday...

3 Person Team WOD [40min cap] 3 Rounds
20 Toes to Bar
20 Burpees
20 Power Cleans (115/80)
-90/60 Calorie Row-
2 Rounds
20 Toes to Bar
20 Burpees
20 Power Cleans (135/95)
-90/60 Calorie Row-
1 Round
20 Toes to Bar
20 Burpees
20 Power Cleans (155/105)

Post time to complete WOD. Ex: 24:12 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday...

TBA

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

THURS 10.25.18

By | WOD | No Comments

Travis R.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. EMOM 18
Min 1: 30sec Handstand Hold
Min 2: 20 Air Squats
Min 3: 10 DB Power Cleans (50/35's)s

Post weight used for DB power cleans and scale of handstand hold. Ex: Rx, Facing out Handstand


And coming tomorrow...

A. Push Press
1-1-1-1-1
Work to new Max

B. 2 Rounds
20 Thrusters (75/55)
2 Rope Climbs

Post heaviest push press and time to complete WOD. Ex: 4:22 Rx

WED 10.10.18

By | WOD | No Comments

Carey


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Brianna
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat
5-5-5-5-5

B. 4 Rounds [20 min cap]
200m Run
16/12 Calorie Row
12 Chest to Bar Pull Ups
10 Alternating Dumbbell Snatches (70/50)

Post heaviest weight squatted and time for WOD. Ex 235#, 16:53 Rx

And coming tomorrow...

A. Push Press
3-3-3-3-3

B. For Time [14 Minute Time Cap]
45 Deadlifts (115/75)
35 Hang Power Cleans
25 Push Jerks
15 Overhead Squats

Post load for press and time for the WOD. Ex: 205#, 11:10 Rx

FRI 10.05.18

By | Partner WOD, WOD, Yoga | No Comments

#QuadsInAtlanta


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

AMRAP 30
20 Wallballs (20/14)
20 Burpees
20 Wallballs
400m Run
-2 min Rest-

Post rounds and reps completed. Ex: 4+34 Rx

And coming Saturday...

"Tag Team WOD Champs"
60 Pull Ups
70 Overhead Plate Walking Lunges (45/25)
800m Run Relay
90 DB Power Cleans (50/35's)
100 Box Jumps (24/20)

Partner WOD with one partner working at a team. Partner may alternate 400m, 200m or 100m for the relay. Partition the reps anyway.

Post time to complete the WOD. Ex: 21:40 Rx

Saturday Schedule

8a: Open Gym- David
9a: All Levels CrossFit- Damon
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Monica Miller

And coming Sunday...

TBA

Sunday Schedule

10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal