WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Michael Aaron

WED 05.07.14

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
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)

B. 4 Rounds For Time:
10 Ring dips**
20 Hang squat clean thrusters (45/35)
10 Box Jumps (24/20")

**No Bands on Ring Dips
Post max load for hang squat clean and time for 4 rounds. Ex: 175, 5:13


And coming tomorrow...

A. Kipping Pullups: 5 sets of 5. (Rx+ Chest to Bar). Rest 2 minutes between sets.

B. 5 Rounds
7 Burpee Pullups (Rx+ Chest to Bar)
7 Knees to elbows**

**Scale Toes to bar or Toes to rings (1:1) or AbMat Situps (2:1)

TUES 05.06.14

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. Split Jerk: 2-2-2-2-2. Same weight for all sets.

B. 10 min As many rounds and repetitions as possible (AMRAP):
100 Burpees
200 Double Unders

Post load for Split Jerk and total reps for AMRAP. At the end of the set of 100 Burpees time should be marked for a tiebreak time. Ex: 210#, 5:34, 308.

And coming tomorrow...

A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)

B. 4 Rounds For Time:
10 Ring dips
20 Hang squat clean thrusters (45/35)
10 Box Jumps (24/20")

Post max load for hang squat clean and time for 4 rounds. Ex: 175, 5:13

MON 05.05.14

By | WOD, Yoga | No Comments
Indian run warmup

Indian run warmup


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. Front Squat: In 15 minutes work up to a 3 rep max

B. 4 Rounds For Time:
10 Front Squat (50% of 3RM)
10 Burpee Box Jumps (30/24”) **Step downs only

And coming tomorrow...

A. Split Jerk: 2-2-2-2-2. Same weight for all sets.

B. 10 min As many rounds and repetitions as possible (AMRAP):
100 Burpees
200 Double Unders

Post load for Split Jerk and total reps for AMRAP. At the end of the set of 100 Burpees time should be marked for a tiebreak time. Ex: 210#, 5:34, 308.

FRI 05.02.14

By | WOD | No Comments
Regina with overhead squats in the morning. The rest of the day made easy.

Regina with overhead squats in the morning. The rest of the day made easy.

Today's schedule

6a: All Levels CrossFit- Casey
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 segmented pullup+negative.

B. Complete For Time:
OPEN: 200m Run
3 Rounds
15 Box Jumps (24/20”)
20 One-arm alternating kettlebell snatch (16/8kg)
15 Hand release pushups
200m Run

And coming Saturday...

Partner WOD: Complete 4 Rounds For Time
400m Run
40 Clean and Jerk (115/85)
ODD rounds: 40 Ring Dips
EVEN rounds: 4 Rope Climbs

THUR 05.01.14

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- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Overhead Squat: In 12 minutes work up to a heavy set of 3.

B. 12-9-6-3 Rep Rounds of:
Overhead Squat (95/65)
Toes to bar**
Wallball Shots 10ft target (20/14)
Kettlebell Swings (24/16kg)

**Scale Toes to rings (1:1) or AbMat Situps (2:1)

And coming tomorrow...

A. Weighted Pullups: 3 sets of 7. Sub strict or segmented pullup+negative.

B. Complete For Time:
OPEN: 200m Run
3 Rounds
15 Box Jumps (24/20”)
20 One-arm alternating kettlebell snatch (16/8kg)
15 Hand release pushups
200m Run

WED 04.30.14

By | WOD | No Comments
Matt breaking up the thrusters Rx+

Matt breaking up the thrusters Rx+

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- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the last set.

B. 12 minute as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10 Cal Row
40 Double Unders (3:1 singles)

Post total rounds and repetitions completed: ex: 8 + 10

And coming tomorrow...

A. Overhead Squat: In 12 minutes work up to a heavy set of 3.

B. 12-9-6-3 Rep Rounds of:
Overhead Squat (95/65)
Toes to bar**
Wallball Shots 10ft target (20/14)
Kettlebell Swings (24/16kg)

**Scale Toes to rings (1:1) or AbMat Situps (2:1)

TUES 04.29.14

By | WOD | No Comments
Deadlift day. "Train like a Goddess" to quote Hope's shirt

Monday Deadlift. "Train like a Goddess" to quote Hope's shirt

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)

For Time Complete:
800m Run
20 Thrusters (115:95 / 85:65)**
15 Kettlebell swings (32:24kg / 24:16kg)**
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
10 Thrusters
15 Kettlebell swings

**(men’s Rx+ : Rx / women’s Rx+ : Rx)

And coming tomorrow...

A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the last set.

B. 12 minute as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10 Cal Row
40 Double Unders (3:1 singles)

Post total rounds and repetitions completed: ex: 8 + 10