WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Michael Aaron

WED 04.23.14

By | WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
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)

B. 4 Rounds For Time:
4 Hang Power Clean (155/100)
8 Shoulder to overhead (155/100)
12 Pushups**

**Mod for pushups is incline pushups 1:1.

Thursday, April 24th is Bring a Friend Day!! We'll have an all levels friendly WOD so invite a friend to join you for class on Thursday.

And coming tomorrow...

A. 500m Row For Time. Benchmark.

B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of:
5 Burpees to 6” target
10 Kettlebell goblet lunge steps (16/8 kg)
15 Abmat situps

TUES 04.22.14

By | WOD | No Comments
All the rings are taken for some ring dip strength work.

All the rings are taken for some ring dip strength work.


Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College 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. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Rest 3 minutes between sets.

B. 7 minutes as many rounds as possible (AMRAP) of:
7 Wallball Shots 10ft (20/14)
7 Pullups**

**No Bands. Sub barbell assisted pullups 1:1 or ring rows 2:1

And coming tomorrow...

A. Push Press: 5 sets of 3 reps. Workup to a heavy set of 3.

B. 4 Rounds For Time:
4 Hang Power Clean (155/100)
8 Shoulder to overhead (155/100)
12 Pushups**

**Mod for pushups is incline pushups 1:1.

Thursday, April 24th is Bring a Friend Day!! We'll have an all levels friendly WOD so invite a friend to join you for class on Thursday.

MON 04.21.14

By | WOD, Yoga | No Comments
YOGA Tonight: Monday, April 21st at 7:00pm in the front room with Monica Miller

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
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. Strict Ring Dips: Every minute on the minute for 7 minutes:
15 seconds: Max reps strict ring dips**
45 seconds: Rest

B. Rep Rounds For Time:
15-12-9-6-3
10 seconds L-sit hold at start of each round.
Ring dips** (kipping allowed)
Wallball situp shots 4ft target (20/14)
Overhead walking lunge with medball (20/14)

**No Bands on ring dips.
Post total reps of strict ring dips from 7 intervals and time to complete rounds for WOD.


And coming tomorrow...

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Rest 3 minutes between sets.

B. 7 minutes as many rounds as possible (AMRAP) of:
7 Wallball Shots 10ft (20/14)
7 Pullups

FRI 04.18.14

By | WOD | No Comments
Lunch time lunges

Lunch time lunges


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Hang Power Clean: In 12 minutes work up to a 3 rep max (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 backward lunge steps (25/10# plate)
9m Shuttle Runs
Burpee Plate Hops (45# plate)
Rest 1 minute

Every rep counts. Post total reps from all rounds.

And coming Saturday...

5 Rounds Deadlift Ladder
6 Handstand Pushups
6 Deadlift (205/105) + (20-30-20-10 / 10-20-10-5 # per round)
60 Jump rope singles

Easter Sunday

We will have open gym Sunday, April 20th 12-2pm.

THUR 04.17.14

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
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Rope Climbs: Every minute on the minute 1 rope climb for 10 minutes.
Scale 2 planked rope climbs from lying on floor (2:1) or 5 modified ring rows (5:1)

B. In 10 minutes complete as many rounds and repetitions as possible of:
8 Knees to elbows
12 Kettlebell swings (32/24kg)
20 Lateral Hops over parallettes

And coming tomorrow...

A. Hang Power Clean: In 12 minutes work up to a 3 rep max (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 backward lunge steps (25/10# plate)
9m Shuttle Runs
Burpee Plate Hops (45# plate)
Rest 1 minute

Every rep counts. Post total reps from all rounds.

WED 04.16.14

By | WOD | No Comments
Danny makes his return on snatches and row: Rx+

Danny makes his return on snatches and row: Rx+


Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

8 Rounds For Time:
3 Body Weight Back Squats
10 pushups**
200m run

**Mod for pushups is incline pushups 1:1.

24 minute time cap. Post load for back squat (BW designation if body weight) and total rounds and reps completed at 24 minutes or total time.

And coming tomorrow...

A. Rope Climbs: Every minute on the minute 1 rope climb for 10 minutes.
Scale 2 planked rope climbs from lying on floor (2:1) or 5 modified ring rows (5:1)

B. In 10 minutes complete as many rounds and repetitions as possible of:
8 Knees to elbows
12 Kettlebell swings (32/24kg)
20 Lateral Hops over parallettes

TUES 04.15.14

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
1:45p: College 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. Power Snatch: Every minute on the minute for 10 minutes: 1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time:
500m Row
21 Power Snatch (95:75 / 65:55)**

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

And coming tomorrow...

8 Rounds For Time:
3 Body Weight Back Squats
10 pushups**
200m run

**Mod for pushups is incline pushups 1:1.

24 minute time cap. Post load for back squat (BW designation if body weight) and total rounds and reps completed at 24 minutes or total time.