WORKOUT OF THE DAY

Category Archives: CrossFit Games

FRI 03.26.21 Open 21.3!

By | CrossFit Games, Partner WOD, WOD, Yoga | No Comments

Scott O


Today's schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: All Levels CrossFit- Michael

Workout of the Day (WOD)

OPEN WORKOUT 21.3
For total time:

15 front squats
30 toes-to-bars
15 thrusters
Rest 1 min.
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 min.
15 front squats
30 bar muscle-ups
15 thrusters

21.4 begins immediately upon completing
or reaching the time cap for 21.3.

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.
Scaled (Ages 16-54)
♀45 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
Masters 55+
♀45 lb., perform toes-to-bars, then chin-over-bar
pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar
pull-ups, then chest-to-bar pull-ups

OPEN WORKOUT 21.4
Complete the following complex for
max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the
completion of 21.3.

Time cap: 7 min.

Score time for 21.3 and load for 21.4. Ex: 12:30, 235 Rx


And coming Saturday...

Partner WOD
For Time: [20min cap] 3-6-9-12-15-18-21-24-27-30

Cal Row
Burpees Over The Rower

At Home
Partner WOD
For Time: [20min cap]

400m Relay To Start Each Round
3-6-9-12-15-18-21-24-27-30
Burpees

All reps are team totals. 1 Partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post time or total reps completed for the WOD . Ex: 18:40 Rx.


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: Yoga- Monica Miller


And coming Sunday...

“Brunch Hustle”
3 Rounds [22min cap]

12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40")
35 AbMat Sit Ups (Rx+=45)
100 m Kettlebell Farmer's Carry (53/35's)

At Home
3 Rounds [22min cap]

20 DB Cleans (50’s/35’s)
8 Burpees Broad Jumps (4/3ft)
35 AbMat Sit Ups
100 m DB Farmer's Carry (53/35's)

Post time for the WOD. Ex 16:10 Rx+


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Priscila Baptista

FRI 03.19.21 Open 21.2!

By | CrossFit Games, Partner WOD, WOD, Yoga | No Comments

Liza


Today's schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: All Levels CrossFit- Michael

Workout of the Day (WOD)

OPEN WORKOUT 21.2 is 17.1
For time: [20min cap]

10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀35-lb. dumbbell, 20-in. box
♂50-lb. dumbbell, 24-in. box
Scaled (Ages 16-54)
♀20-lb. dumbbell, 20-in. box (step-ups permitted)
♂35-lb. dumbbell, 20-in. box (step-ups permitted)
Foundations (Ages 16-54)
♀10-lb. dumbbell, burpee only
♂20-lb. dumbbell, burpee only

Post time to complete the WOD or total reps completed. Ex: 15:40 Rx


And coming Saturday...

Partner WOD
AMRAP 20

10 Rounds
400m Run

While partner is running complete AMRAP of:
10 Slam Balls (30/20)
10 Toes to Bar
10 KB Goblet Squats (70/53)

At 3, 2, 1… go, 1st partner starts on 400m run and other partner begins the AMRAP. Once 1st partner finishes 400m run they tag their partner to go run to start 2nd round of 400m. Continue rotating runs until 10 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.

At Home
Partner WOD
AMRAP 20

10 Rounds
400m Run

While partner is running complete AMRAP of:
10 DB Sumo Deadlift High Pull (50/35)
10 Straight Leg Raises
10 DB Goblet Squats (50/35)

Post time for 4000m and total rounds and reps completed in AMRAP.
Example: 17:30, 15+23 Rx


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: Yoga- Monica Miller


And coming Sunday...

A. 4 Rounds For Time [20min cap]
300m Single DB Farmer's Carry (50/35)
12 Straight Leg DB Sit Ups (50/35)

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

Post time for the WOD and total thrusters and total shuttle sprints. Ex: 14:30 Rx, 67, 92 Rx


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Michael

FRI 03.12.21 Open 21.1!

By | CrossFit Games, Partner WOD, WOD, Yoga | No Comments

Coach Mohammed


Today's schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: All Levels CrossFit- Michael

Workout of the Day (WOD)

OPEN WORKOUT 21.1
For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.

WORKOUT VARIATIONS
Rx’d (all ages)
♀ and ♂ perform wall walks and
double-unders
Scaled (all ages)
♀ and ♂ perform scaled wall
walks and single-unders
Foundation (all ages)
♀ and ♂ perform bear crawls
and jumping jacks

Post time to complete the WOD or reps completed in the time cap. Ex: 389 Rx


And coming Saturday...

Partner WOD [28min Cap] 2 Rounds
40/30 Calorie Row
40 Pull Ups
40 DB 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)

At Home
Partner WOD [28min Cap] 2 Rounds

400m Run (200m Relay)
40 DB Bent Row (50’s/35’s)
40 DB 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 Single Arm Thrusters (50/35)

Post time for the WOD. 22: 10 Rx.


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Mohammed
10:30a: Zoom CrossFit- Mohammed
11:45a: Yoga- Monica Miller


And coming Sunday...

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

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

At Home
A. Mixed Farmer’s and Overhead Carry

5 sets of (12x10ft) or (2x20m)

B. 4 Rounds [12min cap]
15 Broad Jumps (4/3ft)
12 DB Deadlifts (50’s/35’s)
9 Weighted Straight Leg Sit Ups (50/35)

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


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Priscila

FRI 11.01.19 Open 20.4!

By | CrossFit Games, Partner WOD, WOD, Yoga | No Comments

Carlie


Today's schedule

5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights!

Workout of the Day (WOD)

CFG Open 20.4
For time:
30 box jumps, 20 | 24 in
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

Time Cap: 20 minutes

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂24-in. box, single-leg squat, C&J 95-135-185-225-275-315 lb.
Scaled (Ages 16-54)
♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-115-135-155-185 lb.
Masters 55+
♀20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-125-145 lb.
♂24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-155-185-205 lb.
Scaled Masters 55+
♀16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-105 lb.
♂20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb

Post time to complete the workout or total reps completed. Ex: 203 Rx.



And coming Saturday...

Partner WOD [25min Cap] 3 Rounds
50/40 Calorie Row
30 Pull Ups (Rx+ = C2B)
-Immediately into-
2 Rounds
40 Wall Balls (20/14 to 10/9ft)
50 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
-Immediately into-
1 Round
30 Single Arm DB Snatch (50/35)
20 Burpees over Erg

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.

Post time to complete the WOD. Ex: 18:20 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- Nikkia Nelson


And coming Sunday...

A. EMOM 15
Min 1 - Handstand Hold (20 sec)
Min 2 - Handstand Walk
Min 3 - Rest

B. 4 Rounds [12min cap]
45 Double Unders
12 Deadlifts (50% 5 RM)
9 Toes to Bar

Post time for the WOD and deadlift weight. Ex: 9:10 at 205# Rx.


Sunday Schedule

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

FRI 10.25.19 Open 20.3

By | CrossFit Games, Partner WOD, WOD, Yoga | No Comments

Happy Friday!


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights!

Workout of the Day (WOD)

CFG Open 20.3
Rx
Diane
21-15-9 reps of:

Deadlifts (225/155)
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts (315/205)
50-ft. handstand walk after each set

Time cap: 9 minutes

Deadlift weights, handstand pushup and walk scales
Scaled (m = 135/185, w = 95/135), hand-release pushups and bear crawl
Masters 55+ Scaled/L1 (m = 115/155, w = 80/105), hand-release knee pushups and bear crawl

Tiebreak
The scoring for this workout includes a tiebreak. Upon completion of each set of deadlift, time should be marked. Your tie break time will be the elapsed time at which you completed your last full set of deadlifts.

Post time for the WOD or total reps completed and tie break time. In the handstand walk, each 5-foot section will count as 1 rep. Ex: 130, 6:51 Rx.



And coming Saturday...

Partner WOD
AMRAP 30

100 Wallballs (20/14)
100 Kettlebell Swings (53/35)
800m Run (Together)
80 Sit Ups
60 Pull Ups (Rx+ = C2B)
60 Lateral Burpees Over Kettlebell
40 DB Power Cleans (50/35’s)
40 DB Shoulder to Overhead (50/35’s)
20 DB Ground to Overhead (50/35’s)
20 Ring Dips (Rx+ = Ring Muscle Up)

Post rounds for the AMRAP. Ex: 1+45 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. EMOM 10
Min 1 - 15 Calorie Row or 200m Run
Min 2 - 15 GHD Sit Ups or Straight Leg Sit Ups

B. The Three Best Friends
3 Rounds [18min cap]

100m KB Farmers Carry (53/35's)
22 DB Bench Press (50/35’s)
100m KB Front Rack Carry
22 DB Front Rack Lunges

Post time for the WOD. Ex: 15:20 Rx.


Sunday Schedule

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

FRI 10.18.19 Open 20.2

By | CrossFit Games, WOD | No Comments

Ellen #cfmstrong


Today's schedule

5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights!

Workout of the Day (WOD)

CFG Open 20.2
Complete as many rounds as possible
in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 35-lb. DBs
♂ 50-lb. DBs
Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders
♂ 35-lb. DBs, hanging knee-raises, single-unders
Masters 55+
♀ 20-lb. DBs
♂ 35-lb. DBs
L1/Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders
♂ 20-lb. DBs, sit-ups, single-unders

Post rounds for the WOD. Ex: 13+20 Rx.


And coming Saturday...

Partner WOD
20 Minute AMRAP:

15 Push Jerks (m = 95/135, w = 55/95)
20 Box Jumps Overs (24″/20″)
25 Deadlifts (m = 165/225, w = 105/155)
30 Cal Row

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post total rounds and reps completed. Ex: 3+12 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...

Buy In: 567m Run
3 Rounds

200m KB Farmer Carry (53/35's)
300m Row
40 Mountain Climbers (total steps)
20 Wallballs (20/14 to 10/9ft)

Post time for the WOD. Ex: 17:20 Rx.

Sunday Schedule

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

FRI 10.11.19 Open 20.1!

By | CrossFit Games, Partner WOD, WOD, Yoga | No Comments

Bri and Sarah


CFM Upcoming Events

Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the 2020 Open!!

Today's schedule

5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights!

Workout of the Day (WOD)

CFG Open 20.1
10 Rounds For Time [15min cap]

8 Ground to Overhead
10 Bar Facing Burpees

Post time for the WOD. Ex: 10:10 Rx.

VARIATIONS
Rx’d:
Men 95-lb
Women 65-lb

Scaled:
Men 65-lb, may step over bar on burpees
Women 45-lb, may step over bar on burpees

L1/Scaled Masters 55+:
Men 45-lb, may step over bar on burpees
Women 35-lb, may step over bar on burpees

And coming Saturday...

Partner WOD [20 Minute Time Cap]:
“U-haul”
5 Rounds

200 Meter Run (each) + 14 Deadlift (m = 95/135/185, w = 65/95/125)
90 Double-Unders + 40 Wallballs (20/14 to 10/9ft)

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on power cleans. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.

Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team total. Both partners working at the same time on opposite movements of each couplet.

Scale Doubles to 40 DU+singles, speed step 1:1, singles 1:1.

Post time for team to complete all 5 rounds. Ex: 18:34 L3.


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. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35)
20/15 Push Ups

B. Banded Stretches

Post time to complete the WOD. Ex: 9:48 Rx.


Sunday Schedule

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