WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Michael Aaron

WED 03.18.20

By | WOD | No Comments

Today's schedule

9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Carlie

Workout of the Day (WOD)

A. Single Leg Deadlift: In 15 minutes work up to a set of 5 each leg at 60% of 5RM (10 reps total).

B. Rep Rounds For Time [18min cap]:
33-27-21-15-9

Wall Balls (20/14)
1-Arm Dumbbell Snatch (50/35)

Post load for deadlift and time for WOD. Ex: 295#, 15:34 Rx

Home WOD
Rep Rounds For Time [18min cap]:
33-27-21-15-9

Star Jumps
Back Scales Alternating


And coming tomorrow...

5 Rounds
AMRAP 3

5 Power Cleans (135/95)
7 Push Ups
12 Air Squats
Rest 1 minute between rounds. Continue AMRAP where you left off.

Post rounds for the AMRAP. Ex: 12+10 Rx.

Home WOD
5 Rounds
AMRAP 3

5 Sprawls
7 Push Ups
12 Air Squats

Rest 1 minute between rounds. Continue AMRAP where you left off.

TUES 03.17.20

By | News, WOD | No Comments

CFM will be closed for 2 weeks effective immediately



CrossFit Midtown will be closed for 2 weeks. It is our responsibility to keep our CFM family safe. During these 2 weeks all memberships will be placed on hold. Also in the 2 weeks that we are closed the gym will be professionally cleaned to ensure a safe environment for when we return. In addition, we will be providing at home workouts daily (with equipment and without) so that you can stay on your fitness during this time. Please stay tuned for more information.

Coach Neal


Workout of the Day (WOD)

A. Strict Handstand Push Ups
EMOM 10

Min 1: Max reps
Min 2: Rest

B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)

Post time for WOD. Ex: 11:10 L2

Home WOD
A. Push Ups

EMOM 10
Min 1: Max reps
Min 2: Rest

B. 5 Rounds
50 Mountain Climbers (R+L=1)
10 Hand Release Burpees
10 Squat Jumps

And coming tomorrow...

A. Single Leg Deadlift: In 15 minutes work up to a set of 5 each leg at 60% of 5RM (10 reps total).

B. Rep Rounds For Time [18min cap]:
33-27-21-15-9

Wall Balls (20/14)
1-Arm Dumbbell Snatch (50/35)

Post load for deadlift and time for WOD. Ex: 295#, 15:34 Rx

Home WOD
Rep Rounds For Time [18min cap]:
33-27-21-15-9

Star Jumps
Back Scales Alternating

MON 03.16.20

By | WOD | No Comments

Ryan R.


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Jump Rope
Max Speed Step 1 minute
Rest 3 minutes
Max Double Unders 1 minute

B. AMRAP 14
50 Double Unders
21 Kettlebell Swings (53/35)
12 Toes To Bar

Post speed step and rounds and reps for AMRAP: Ex: 101, 6+10 Rx.

Home WOD
50 Jumping Jacks
15 Broad Jumps
15 V-ups

And coming tomorrow...

A. Strict Handstand Push Ups
EMOM 10

Min 1: Max reps
Min 2: Rest

B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)

Post time for WOD. Ex: 11:10 L2

Home WOD
A. Push Ups

EMOM 10
Min 1: Max reps
Min 2: Rest

B. 5 Rounds
50 Mountain Climbers (R+L=1)
10 Hand Release Burpees
10 Squat Jumps

FRI 03.13.20

By | Partner WOD, WOD, Yoga | No Comments

Priscila


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2

B. EMOM 10 (45 sec work: 15 sec rest)
Min 1: DB Thrusters (50/35’s)
Min 2: 20ft Shuttle Sprints

Post load for snatch and total thrusters and total shuttle sprints. Ex: 160#, 67, 92 Rx



And coming Saturday...

Partner WOD [26min Cap] 2 Rounds
40/30 Calorie Row
40 Pull Ups
40 Dumbbell Front Squats (50’s/35’s)
40 Straight Leg Sit Ups
400m Run (200m Relay)
40 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
40 Wall Balls (20/14)

Post time for the WOD. 22: 10 Rx.


Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller


And coming Sunday...

A. Yoke Carry
6 x 40m (increase weight each round)

B. 4 Rounds [12min cap]
15 Box Jumps (24/20)
12 Deadlifts (155/105)
9 Toes to Bar

Post time for the WOD. Ex: 7:01 Rx.


Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

THUR 03.12.20

By | WOD | No Comments

Carmen


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Ellen
12p: All Levels CrossFit- Ellen
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. Deadlift Singles
3 x 3 @ 83% of 1 RM. Rest 20 secs between each rep
Rest 4 minutes between each set.

3 Rounds For Time [17min cap]
500m Row
30 Toes to Bar
25 Deficit Push Ups (3/2")

Post load for deadlift and time for the WOD. Ex: 410#, 12:10 Rx.


And coming tomorrow...

A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2

B. EMOM 10 (45 sec work: 15 sec rest)
Min 1: DB Thrusters (50/35’s)
Min 2: 20ft Shuttle Sprints

Post load for snatch and total thrusters and total shuttle sprints. Ex: 160#, 67, 92 Rx

WED 03.11.20

By | WOD | No Comments

Liza and Hailey


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring Pull Ups
5 Muscle Up Transition + Ring Dip (low rings)

B. EMOM 21
25 Air Squats
15 Med Ball Sit Ups (20/14)
30 sec Handstand Hold

Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.



And coming tomorrow...

A. Deadlift Singles
3 x 3 @ 83% of 1 RM. Rest 20 secs between each rep
Rest 4 minutes between each set.

3 Rounds For Time [17min cap]
500m Row
30 Toes to Bar
25 Deficit Push Ups (3/2")

Post load for deadlift and time for the WOD. Ex: 410#, 12:10 Rx.


TUES 03.10.20

By | WOD, Yoga | No Comments

WOD and done!


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

5 Rounds for Time [20min cap]
100 Double Unders
15 Burpee Box Jump Overs (24/20")
15 Burpees to Target

Post time for the WOD or rounds completed. Ex: 4+110 Rx.


And coming tomorrow...

A. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring Pull Ups
5 Muscle Up Transition + Ring Dip (low rings)

B. EMOM 21
25 Air Squats
15 Med Ball Sit Ups (20/14)
30 sec Handstand Hold

Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.