WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Michael Aaron

WED 06.11.18

By | WOD | No Comments
Bridget. Eye on the target.

Bridget. Eye on the target.

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. Wallball Ludus: 10 minutes skill work on Wallball Shots.

B. 4-3-2 Rounds of: (20 minute time cap)
10 Wallball Shots 10ft (20/14)
5 Burpee Pullups
Rest 2 minutes after 4 rounds. Then rest 2 minutes after next 3 rounds

Post time to finish. If time capped post total reps completed.
Ex: 12:45 Rx
Ex2: (20:00) 108 Rx


And coming tomorrow...

A. Bench Press: In 15 minutes work up to a 3 rep max.

B. Partner WOD (20 minute Time Cap)
100-200-300-400m Row
2-4-6-8 Kettlebell Man-makers 2x (m=20:16 / w=16:12kg)*

*(men = Rx+ : Rx / women = Rx+ : Rx)

Post load for 3 rep max. Post time for both partners to complete WOD.
Ex: 275#, 11:26 (m=Rx+ / w=Rx)

TUES 06.10.14

By | WOD | No Comments

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- 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. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar for 1 cycle:
1 Power Snatch
1 Hang Squat Snatch
2 Overhead Backward Lunge Steps (L+R=2)

B. “Escape Velocity”
10 minutes as many rounds and reps as possible (AMRAP) of:
5 Double Unders (+5 per round for completing unbroken)*
5 Hang Power Snatch (75/55)

*If Double unders (DUs) are completed unbroken, +5 DUs per round. Otherwise no bonus if 3 failed attempts at unbroken and athlete must accrue a total of 5 Double Unders before going to Snatch.. If able to complete 10 DUs unbroken in a round, continue to 15 next round, and so on. Stay at the same DU if unable to complete unbroken. Example WODDER Rep scheme:
5-10-15-15-20-25-25-25-25-30-... Double Unders
5 Hang Power Snatch

Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 587


And coming tomorrow...

A. Wallball Ludus: 10 minutes skill work on Wallball Shots.

B. 4-3-2 Rounds of: (20 minute time cap)
10 Wallball Shots 10ft (20/14)
5 Burpee Pullups
Rest 2 minutes after 4 rounds. Then rest 2 minutes after next 3 rounds

Post time to finish. If time capped post total reps completed.
Ex: 12:45 Rx
Ex2: (20:00) 108 Rx


MON 06.09.14

By | WOD, Yoga | No Comments

Today's schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
8a: Open Gym- Lis
12n: All Levels CrossFit- Kelly
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. Back Squat: 3 sets of 5. Worksets all at the same weight. Max reps in final set.

B. Man-Makers
OPEN: 10 Man-Makers 2x(16/12kg)
3rds
__20 Situps
__10 Kettlbell Goblet Backward Lunge Steps Alternating (16/12kg)
CLOSE: 10 Man-Makers 2x(16/12kg)

Post load and max reps for final set. Post time to complete WOD.
Ex: 330# 6 reps, 6:53 Rx


And coming tomorrow...

A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar for 1 cycle:
1 Power Snatch
1 Hang Squat Snatch
2 Overhead Backward Lunge Steps (L+R=2)

B. “Escape Velocity”
10 minutes as many rounds and reps as possible (AMRAP) of:
5 Double Unders (+5 per round for completing unbroken)*
5 Hang Power Snatch (75/55)

*If Double unders (DUs) are completed unbroken, +5 DUs per round. Otherwise no bonus if 3 failed attempts at unbroken and athlete must accrue a total of 5 Double Unders before going to Snatch.. If able to complete 10 DUs unbroken in a round, continue to 15 next round, and so on. Stay at the same DU if unable to complete unbroken. Example WODDER Rep scheme:
5-10-15-15-20-25-25-25-25-30-... Double Unders
5 Hang Power Snatch

Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 587

FRI 06.06.14

By | WOD | No Comments

Today's schedule

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

NicaFit Retreats at CrossFit Midtown Saturday 6/7

NicaFit Retreats has just returned from San Juan Del Sur and is pumped to visit CrossFit Midtown. They will give new updates on adventures through Nicaragua where they spent days surfing, working out, and serving the local community. Our Workout of the Day (WOD) on Saturday will be inspired by the same beach partner workouts accomplished in Nica. Kelly Becker and Lauren Polivka will be available all morning to answer questions and show videos and photos. Currently, on adventure website, The Clymb, Coach Becker's retreat is offered at a discount. Click here to check it out.
Sandbag carries up a jungle mountain side.

Sandbag carries up a jungle mountain side.

Workout of the Day (WOD)

8^3 "8 Cubed". Complete 8 Rounds for Time of:
8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Shoulder-to-overhead (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.


And coming Saturday...

Jungle Gym
3 Rounds: Teams of 2-3 people

*200m Medballl carry 2x (20/14)
*20ft Broad Jumps to targets (aka: stepping stones)
*20ft Balance beam walks (aka: fallen tree river crossing)
4 Rope Climbs
*50m Kb farmers carry 2x (32/24kg)
*50m Mat carries
20 Tire flips
20 Burpees over the wall (48”)
20 pvc toss 10ft (aka: log toss)

*Asterisk Indicates Per person. Otherwise rep count is team total.

THUR 06.05.14

By | WOD | No Comments
Work:Rest ratio 1:1 with some shuttle sprints

Work:Rest ratio 1:1 with some shuttle sprints

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. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex. Bar may not touch the ground for set of 3 cycles to count.

Bear Complex 1 cycle:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. 3 Rounds For Time*
3 Cycles Bear Complex (120/85)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round:
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reach before finishing row, rest 3 minutes and continue to round 2. Score is now total calories rowed before time caps.
Ex1: 175#, 11:40.
Ex2: 95#, 72 cal


And coming tomorrow...

83. Complete 8 Rounds for Time of:
8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Shoulder-to-overhead (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.

WED 06.04.14

By | WOD | 14 Comments
Ellen on L-sit Hold

Ellen on L-sit Hold

Today's schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. Final set max reps.

B. Rep Rounds of 20-15-10-5
Floor Wipers (135/95)
(2x) Barbell Lateral Hops
Wall Ball Shots (20/14) 10ft target

And coming tomorrow...

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex. Bar may not touch the ground for set of 3 cycles to count.

Bear Complex 1 cycle:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. 3 Rounds For Time*
3 Cycles Bear Complex (120/85)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round:
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reach before finishing row, rest 3 minutes and continue to round 2. Score is now total calories rowed before time caps.
Ex1: 175#, 11:40.
Ex2: 95#, 72 cal

TUES 06.03.14

By | WOD | No Comments
Team CFM "I Like Big Squats and I Can Not Lie"

Team CFM "I Like Big Squats and I Can Not Lie"

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- Jason
7p: All Levels CrossFit- Jason
8p: Open Gym- Jason

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 (8 minute Time Cap)
6 Front Rack Backward Lung Steps (135:95 / 95:65)*
20 second Dead Hang L-sit Hold
14 Toes-to-Bar

Rest until 10 minute mark. Then...

2 Rounds of
2 minutes as many reps as possible of (AMRAP):
7 Burpees
3 Front Squat (135:95 / 95:65)*
Rest 2 minutes

*(men Rx+ : men Rx / women Rx+ : women Rx)

Post load and max reps for weighted pullups. Post time to complete 3 rounds and then total reps from AMRAP.
Ex: 45# 9 reps, 5:49, 50 Rx+.
If time cap reached post total reps. Each 1 second dead hang L-sit = 1 rep.
Ex2: 10# 13 reps, 103, 42. Rx


And coming tomorrow...

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. Final set max reps.

B. Rep Rounds of 20-15-10-5
Floor Wipers (135/95)
(2x) Lateral Hops
Wall Ball Shots (20/14) 10ft target