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Check out what's going on at CrossFit Midtown

All posts by Michael Aaron

THUR 07.10.14

By | WOD | No Comments
Love-hate relationship with thrusters post WOD.

Love-hate relationship with thrusters post WOD.

Today's schedule

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

Workout of the Day

A. Cleans: In 15 minutes Clean 1-1-1-1-1-1 workups.

B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 115:155 / w = 85:105)
400m Run

Post load and type of clean and time to finish WOD.
Ex1: 240# Squat Clean, 9:34. Rx+


And coming tomorrow...

A. 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)

B. 5 Rounds: Kettlebell weight (24/16kg)
8 One-arm Russian Kettlebell Swings (Alternating arms)
4 One-arm Kettlebell Front Squat (Left arm)
8 One-arm Kettlebell Snatch (Alternating arms)
4 One-arm Kettlebell Front Squat (Right arm)

Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 24, 8:10 Rx.

WED 07.09.14

By | WOD | No Comments
Lunging it out

Lunging it out

Today's schedule

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

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5. All sets at same weight. Max reps on final set.

B. Rep Rounds for time: [20 minute time cap]
15-12-9-6-3
Hand Release Pushups
Thrusters (75/55)
Lateral Hops**

**Lateral Hops (L+R=1 rep)

Post load and max reps for shoulder press Post time to complete rep rounds. Ex: 165# 8 reps, 10:14

And coming tomorrow...

A. Cleans: In 15 minutes Clean 1-1-1-1-1-1 workups.

B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 115:155 / w = 85:105)
400m Run

Post load and type of clean and time to finish WOD.
Ex1: 240# Squat Clean, 9:34. Rx+

TUES 07.08.14

By | WOD | One Comment
Ellen finishing the shoulder-to-overhead

Ellen finishing the shoulder-to-overhead

Today's schedule

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

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM)
1st: Max Rep Jump Rope Singles
2nd: Max Rep Double Unders
3rd: Rest

B. 3 Rounds for time [14 minute time cap]
20 Medball Overhead Walking Lunges (20/14)
15 Cal Row
10 Medball Power Slams (20/14)
5 Jumping Air Squats 6” target

Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (50 reps per round). Ex: 340, 187, 7:21.

And coming tomorrow...

A. Shoulder Press: 3 sets of 5. All sets at same weight. Max reps on final set.

B. Rep Rounds for time: [20 minute time cap]
15-12-9-6-3
Hand Release Pushups
Thrusters (75/55)
Lateral Hops**

**Lateral Hops (L+R=1 rep)

Post load and max reps for shoulder press Post time to complete rep rounds. Ex: 165# 8 reps, 10:14

MON 07.07.14

By | WOD, Yoga | One Comment
Hope and Heather. Heavy bag hitting for the Captain America WOD

Hope and Heather. Heavy bag hitting for the Captain America WOD

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Lis
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. 10 minutes as many rounds as possible (AMRAP):
6 Front squat (115/85)
8 Pullups
10 Shoulder to overhead (115/85)

Post load and max reps for final set of Front Squat. Post rounds and reps from WOD. Ex: 280# 4 reps, 10 + 14 reps Rx

And coming tomorrow...

A. 12 minutes every minute on the minute (EMOM)
1st: Max Rep Jump Rope Singles
2nd: Max Rep Double Unders
3rd: Rest

B. 3 Rounds for time [14 minute time cap]
20 Medball Overhead Waling Lunges (20/14)
15 Cal Row
10 Medball Power Slams (20/14)
5 Jumping Air Squats 6” target

Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (50 reps per round). Ex: 340, 187, 7:21.

THUR 07.03.14

By | Partner WOD, WOD | No Comments
Climbing that mountain one step at a time

Climbing that mountain one step at a time

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: Cancelled
No Open Gym in the afternoon/evening

Holiday Schedule

Friday 7/4: Closed for 4th of July.
Saturday 7/5: 9,10,11am classes. Captain America Partner WOD
Sunday 7/6: 12pm class, 1pm open gym.

Workout of the Day: GROUP WOD

A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 10 minutes.

B. Group WOD: In teams of 2-14 (entire class) complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift 275#
Tire Flips
Box Jumps (24/20) Step downs only

[20 minute time cap]. May be completed in any order and any size interval. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement.

Post load for power cleans and time to finish group WOD. If time capped post percentage of reps completed:
Ex1: 115, 12:12 T2R
Ex2: 215, class of 5: 375 out of 400 = 94% Rx


And coming tomorrow... 4th of July!

CLOSED

Coming Saturday... Partner WOD

Captain America Partner WOD
20 Minutes As Many Rounds As Possible (AMRAP)
4 Jab-jab-cross-elbow-elbow-knee-knee combo
6 Archer pullups
8 Overhead Walking Lunges with plate (45/25)
200m run
40m Sled push (100/50)

Partners alternating each round. Tape hands / use gloves for boxing. Wear red, white, and blue!

WED 07.02.14

By | WOD | No Comments
Barbell warmup for Jonathan, Hovis, and Anastasiya

Barbell warmup for Jonathan, Hovis, and Anastasiya

Today's schedule

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

Workout of the Day (WOD)

A. Weighted Pullup:3 sets of 7. All sets at same weight. Max reps on final set.

B. 3 Rounds for Time:
200m Run
70 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

**Mtn Climbers: (L+R = 2 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14

And coming tomorrow... Group WOD



Holiday Schedule

Thursday 7/3: 6,7am, 8am open gym, 12pm, 4,5,6pm classes. No afternoon/evening open gym.
Friday 7/4: Closed for 4th of July.
Saturday 7/5: 9,10,11am classes. Captain America WOD

TUES 07.01.14

By | WOD | No Comments
First day of WODs in the new space. Coach Ben at the 6pm.

First day of WODs in the new space. Coach Ben at the 6pm.

We've Moved

Our new location is at 1210 Spring St NW, Atlanta, GA, 30309 (click here for directions).

Today's schedule

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

Workout of the Day (WOD)

4 Rounds (2 minutes work : 3 minute rest)
(m = 135:185 / w = 95:125)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
{AMRAP}: Back Squat**

**{As many reps as possible in remaining 2 minutes}: of Back Squats. Post total reps of Back Squat for 4 rounds. Ex: 14 Rx+

And coming tomorrow...

A. Weighted Pullup:3 sets of 7. All sets at same weight. Max reps on final set.

B. 3 Rounds for Time:
200m Run
70 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

**Mtn Climbers: (L+R = 2 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14