WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Michael Aaron

FRI 01.09.15

By | WOD | No Comments
Thursters

Thursters

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. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds:
24 Air Squats
24 Pushups
24 Walking Lunge Steps
250m Row

Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.

And coming Saturday...

Teams of 2
40-30-20-10 Rep Rounds:
Power Clean (m=95/115, w=65/80)
Box Jump Overs (24/20)
Push Jerks (m=95/115, w=65/80)
Toes to Bar

One partner working at a time.

Score is time to complete WOD. Ex: 19:10 Rx+

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

THUR 01.08.15

By | WOD | No Comments
Warmup 500m row or 400m run?

Warmup 500m row or 400m run?

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- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Bench Press: 5-4-3-2-1 working up to a heavy single.

B. 5 Rounds
10 Bench Press (50%)
20 AbMat Situps
40 Double Unders

Post load for Bench and time for WOD. Ex: 275#, 11:35 Rx.

And coming tomorrow...

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds:
24 Air Squats
24 Pushups
24 Walking Lunge Steps
250m Row

Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.

WED 01.07.15

By | WOD | No Comments
Galen practicing his muscle ups

Galen practicing his muscle ups

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Kelly
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. Rope Climbs: In 15 minutes work on rope climbing technique**

B. Rep Rounds for Time:
5-4-3-2-1 Rope Climbs**
25-20-15-10-5 Wallball (20/14)

**Wear long socks or pants to protect your shins when climbing rope.

Post load for rope climb and time for the WOD. Ex: 20#, 10:07 Rx

And coming tomorrow...

A. Bench Press: 5-4-3-2-1 working up to a heavy single.

B. 5 Rounds
10 Bench Press (50%)
20 AbMat Sit-Ups
40 Double-Unders

Post load for Bench and time for WOD. Ex: 275#, 11:35 Rx.

TUES 01.06.15

By | Events, WOD | No Comments
Ellen and Matt starting a round of Cindy

Ellen and Matt starting a round of Cindy

Powerlifting Seminar

Team Rohr's next powerlifting seminar is this Saturday, Jan. 10th at CF Chattahoochee in Duluth. Spend ​half ​a ​day ​with ​Team ​Rohr ​coaches ​and ​athletes, ​going ​in-depth ​with ​each ​lift (squat, bench, deadlift), working up to a heavy single, ​and ​get ​an ​overview ​of ​basic ​programming with exercise ​selection ​& ​technique.
Thursday is the last day to sign up: Click here for details & registration

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
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. Thruster: In 12 minutes work up to a heavy set of 2

B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining

One partner working at a time

Post load for thruster and score total reps of thrusters from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.


And coming tomorrow...

A. Rope Climbs: In 15 minutes work on rope climbing technique

B. Rep Rounds for Time:
5-4-3-2-1 Rope Climbs**
25-20-15-10-5 Wallball (20/14)

**Wear long socks or pants to protect your shins when climbing rope.

Post load for rope climb and time for the WOD. Ex: 20#, 10:07 Rx

MON 01.05.15

By | WOD | No Comments
Partner clean and hangs

Partner clean and hangs

Today's schedule

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

Workout of the Day (WOD)

A. Squat Snatch: In 15 minutes work up to a heavy single

B. For Time: [18 Minute Time Cap]
21 Power Snatches (95/65)
21 Burpees
21 Pullups
15 Overhead Squats (95/65)
15 Burpees
15 Pullups
9 Squat Snatches (95/65)
9 Burpees
9 Pullups

Post load for Snatch and time for WOD. Ex: 165#, 10:24 Rx.

And coming tomorrow...

A. Thruster: In 12 minutes work up to a heavy set of 2

B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining

One partner working at a time

Post load for thruster and score total reps of thrusters from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.

FRI 01.02.15

By | WOD | No Comments
We wish you a healthy, happy 2015 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!

Matt C. Full extension on the burpee.

Matt C. Full extension on the burpee.

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 Press: In 12 minutes work up to a heavy set of 3.

B. "Jazz Hands" [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)

Post load for Push Press and time for WOD. Ex: 210, 13:18 Rx.

And coming Saturday...

“Big Mama Tabata”
8 rounds of :20s On, :10s Off
Wall Balls (20/14)
Toes to Bar
Row (Calories)
Power Cleans (135/95)

Complete all 8 rounds of the movement before rotating. Score is total reps at each and sum.
Ex: 70/52/50/31 = 203 Rx.


Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

WED 12.31.14 New Years Eve!

By | Holiday Travel Workouts, WOD | No Comments
Deadlift and box jump combo. Potent work for posterior chain .

Deadlift and box jump combo. Potent work for posterior chain .

Holiday Schedule

Click here to reserve your classes in advance.
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
Evening Classes Cancelled

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Cindy
60 Double-Unders, 3 Rounds of Cindy
40 Double-Unders, 2 Rounds of Cindy
20 Double-Unders, 1 Round of Cindy
1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx

And coming tomorrow...New Year's Day!

Gym Closed

Holiday Travel Workout 6

7 Rounds For Time:
7 weighted front squats
7 burpees

For squats use any item that weighs more than 5#. A backpack loaded with heavy books is a good substitute for a 20/14# medball. Post weight used for squats and time to comments.