WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Michael Aaron

FRI 04.11.14

By | Partner WOD, WOD | No Comments

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- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis

Workout of the Day (WOD)

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips**
45 seconds rest

B. 3 rounds of 4 minute AMRAP:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Ring Dips** (kipping or strict)
6 Pushups
10 Goblet Squats (24/16 kg)
Rest 1 minute after each 4 minute AMRAP

**No Bands on ring dips.
Post total reps of strict ring dips from 7 intervals and total repetitions from 3 AMRAP rounds ex: 125

And coming Saturday...

NO BAND TRIPLET FRAN:
In teams of three, with only one person working at a time, complete the following for time:
Heavy Fran: 15-12-9
Thrusters (135/95 scaled 95/65)
Weighted Pullups (25/10# DB scaled strict)

Lite (PVC) Fran: 21-15-9
PVC Thruster
Jumping Pullups

Fran: 21-15-9
Thrusters (95/65 scaled 75/55)
Pullups

No bands. Mods for Pullups:
Weighted Pullups: Strict pullups or segmented pullup + negative (3 sec) 1:1 or Ring rows 2:1
Pullups: Rings rows 2:1

24 minute time cap

THUR 04.10.14

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
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. Rotate each station every minute for 12 minutes:
1st minute: 5 GHD situps
2nd minute: 5x (downward dog + upward dog)
3rd minute: 2 Tire flips

B. Chipper
15 Tire flips
20 Pullups
30 GHD situps
20 Burpee Box Jumps (24”/20”)
15 Handstand pushups

Chipper may be broken into rounds of smaller reps. If resting/pausing for more than 5 seconds transition to next movement down the line until total rep counts for each movement are complete.
16 minute time cap
Post time or total reps completed.

And coming tomorrow...

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips**
45 seconds rest

B. 3 rounds of 4 minute AMRAP:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Ring Dips** (kipping or strict)
6 Pushups
10 Goblet Squats (24/16 kg)
Rest 1 minute after each 4 minute AMRAP

**No Bands on ring dips.
Post total reps of strict ring dips from 7 intervals and total repetitions from 3 AMRAP rounds ex: 125

WED 04.09.14

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)

A. Deadlift: 4 sets of 4. Working up to a heavy set of 4.

B. 5 Rounds for time:
5 Deadlift (155/105)
10 Bar-facing Burpees
15 Situps

And coming tomorrow...

A. Rotate each station every minute for 12 minutes:
1st minute: 5 GHD situps
2nd minute: 5x (downward dog + upward dog)
3rd minute: 2 Tire flips

B. Chipper
15 Tire flips
20 Pullups
30 GHD situps
20 Burpee Box Jumps (24”/20”)
15 Handstand pushups

Chipper may be broken into rounds of smaller reps. If resting/pausing for more than 5 seconds transition to next movement down the line until total rep counts for each movement are complete. 16 minute time cap.
Post time or total reps completed.

MON 04.07.14

By | WOD, Yoga | No Comments
TGU: Turkish Get Ups in the morning

TGU: Turkish Get Ups in the morning

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- 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. Shoulder Press: 5 sets of 5 reps. Working up to a heavy set of 5.

B. 10 minute AMRAP
11 Kettlebell Swings (24/16kg)
9 Box Jumps (24”/20”)

Post load for press and total rounds and repetitions for AMRAP

And coming tomorrow...

A. Skill Work Double Unders:
Every minute on the minute (EMOM) for 10 minutes
40 seconds: Max Consecutive Double Unders (DUs)
20 seconds: Rest

Score = (Total Consecutive DUs from 10 minutes) / 10

B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Kettlebell Shoulder to overhead (16/8kg kettlebells)
Double Unders

Score total reps from each TABATA ex: (210 / 46 / 65 / 189 )

FRI 04.04.14

By | Events, WOD | No Comments

Exciting news - Coach Kelly Becker is going to be the trainer leading workouts in San Juan Del Sur, Nicarauga during an August week-long trip for NicaFit Retreats!


About:
WODs in Nicaragua! Push your body to another level in one of the most exotic places in the world.
DCIM100GOPRO

Description:
NicaFit is bringing two extremes together to form harmony. We focus on building and developing core strength through a variety of natural and organic training techniques taught by certified trainers. Paddle board in the famous San Juan del Sur Bay, kayak in a famous volcanic lagoon, run endurance drills on the beach and sweat out all the stress and anxiety from within. Eat fresh and organic foods, tone muscle and return home with a golden tan. You will be a different person when you return home. Lauren Polivka, NicaFit Retreats founder & a very well-known physical therapist to many ATL area CrossFitters (including Kelly Becker), will be setting up a NicaFit Retreats table at CFM on Saturday, April 12 to provide info, answer questions, etc from 9:30am thru the end of the noon class. More details click here

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. Weighted Pullups: 3 sets of 7. Sub strict or negatives.

B. 4 Rounds For Time:
12 Forward Rolls
12 Burpees
12 Atomic Situps (35/25# plate)

And coming Saturday...

Part A. Turkish get ups ladder. 6 reps at each weight. Select starting weight and increase weight each set for a total of 5 sets.
DBs: 6, 8, 10, 12, 15, 20, 25, 30#
KBs: 18, 26, 35, 44, 53, 70#

Part B. Partner WOD
5 Rounds for Time
30 Wall ball shots 10’ target (20/14)
12 Turkish get ups
200m Sprint

SOLO:
5 Rounds for Time
15 Wall ball shots 10’ target (20/14)
6 Turkish gets ups
1:1 Rest
200m Sprint

THUR 04.03.14

By | WOD | No Comments
Atlanta CrossFitters: support the Memorial WOD at BTB Ponce this Saturday at they "SWEAT FOR SARAH"... Sarah Jones was the woman tragically killed working on the set of Midnight Rider, and also a member of the BTB CrossFit community. Check out the details below:

Join us as we honor her with the first BTB memorial benchmark WOD.

Saturday, April 5th
8 am to 12 pm
BTB Ponce gym
http://www.btbfitness.com/crossfit-blog

sweat4sarah

This event is open to everyone. CrossFitter, non CrossFitter, family, friends and those that want to come hang out and support!
Entry includes raffle tickets for BTB gift certificates and other prizes.
$10 = 1 raffle ticket
$20 = 3 raffle tickets
$30 = 5 raffle tickets

Prizes will be on display the day of the event. Simply drop your ticket(s) into the drawing of your choice for your chance to win.

All proceeds from the event will benefit the Brookland-Cayce Education Foundation's Sarah Jones Scholarship Fund.

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- **Attorney CrossFit Challenge Competition**
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. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
10 Box Jumps (30/24”) w/ step downs only
50 Double unders (3:1 singles)

And coming tomorrow...

A. Weighted Pullups: 3 sets of 7. Sub strict or negatives.

B. 4 Rounds For Time:
12 Forward Rolls
12 Burpees
12 Atomic Situps (35/25# plate)

WED 04.02.14

By | WOD | No Comments
CrossFit Midtown Attorney Challenge Competition. Part 1: Fran

CrossFit Midtown Attorney Challenge Competition. Part 1: Fran

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)

Triple AMRAP (as many rounds and repetitions as possible):
4 minutes AMRAP
5 Deadlift (285/155)
9 Wall ball shots (20/14)

3 minutes REST

3 minutes AMRAP
7 Thursters (95/65)
7 Kettlebell swings (24/16kg)

2 minutes REST

2 minutes AMRAP
Burpee Pullups

Score total repetitions from each AMRAP plus total repetitions for entire WOD
(ex: 82 + 56 + 20 = 158)


And coming tomorrow...

A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
10 Box Jumps (30/24”) w/ step downs only
50 Double unders (3:1 singles)