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Category Archives: Partner WOD

FRI 09.28.19

By | Partner WOD, WOD, Yoga | No Comments

Lewis


CFM Upcoming Events

Friday, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)

Wednesday, Oct 9th at 7:30 pm Austin Cohen "Eliteness" workshop. The workshop is all based on Austin Cohen's experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.

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

Workout of the Day (WOD)

A. Snatch + Overhead Squat
5 x 1+1

B. 3 Rounds [13min cap]
15/12 Calorie Row
15 Burpees
15 Overhead Squats (120/85)

Post load for snatch complex and time for the WOD. Ex: 185#, 9:15 Rx.


And coming Saturday...

Clean of the Crop
Teams of 3
For Time

100 Power Clean & Jerks (135/95)

Athlete 1
15/12 Calorie Row
10 Toes to Bar

Athlete 2
Wall Ball Bear Hug Hold (20/14) (must stand the whole time with wall ball hugged against chest)

Athlete 3
Work through C&J

Athletes rotate spots every time one finishes the Couplet. If wall ball is set down, all athletes must STOP until wall ball is picked back up. Athlete 3 can only start C&J once 1 and 2 have started

Post time for WOD. Ex: 17:11 Rx


Saturday Schedule

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


And coming Sunday...

A. Mixed Carry
Front Rack Carry + Suitcase Carry
4 x 100m (change KB position at 50m mark, and add weight each round)

B. 4 Rounds [18min cap]
20 Hand Release Push Ups
20 Slam Ball Over Shoulder (30/20)
200m Run with Slam Ball

Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 13:25 Rx


Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal

FRI 09.20.19

By | Partner WOD, WOD, Yoga | No Comments

Sarah


CFM Upcoming Events

Friday, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)

Wednesday, Oct 9th at 7:30 pm Austin Cohen "Eliteness" workshop. The workshop is all based on Austin Cohen's experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.

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- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Neal
4:30: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. Power Clean: 4 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)

Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3


And coming Saturday...

Partner WOD [28 Minute Time Cap]
50-40-30-20-10
Thrusters (m = 45/75/95, w = 35/55/65)
100-80-60-40-20
Double-unders**
400m Run (200m relay)

**Scale DU to DU+singles 50-40-30-20-10 reps, speed step 1:1, singles 1:1.

1 partner working at a time. Partners may partition the rounds and reps any way but will alternate on the run for 200m each partner each round.

Post times to complete. Ex: 23:30 L3

Saturday Schedule

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


And coming Sunday...

A. Kipping Pullups: Spend 10 minutes practicing kipping pullup progressions.
Then… 2 sets max reps pullups (Rx+ = C2B). Rest 3 minutes between sets.

B. 2 Rounds EMOM, alternating:
Min 1: 15/12 Calorie Row
Min 2: 1 Round Cindy (Rx+ = C2B)
Min 3: 30 Mountain Climbers (R+L=1)
Min 4: Rest
Min 5: 1 Round Cindy (Rx+ = C2B)
Min 6: 15 Slamballs (20/15)
Min 7: 25 Situps
Min 8: Rest

Note: The listed reps are prescribed for the EMOM and athletes may scale up or down the rep count for each movement.

1 round of EMOM 8 minutes has 145/142 reps.
1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps
**Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps

Post total reps pullups in part A. and total reps from EMOM.
Ex: 82 Rx, 365 Rx


Sunday Schedule

8:45a: Weightlifting- Damon
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal

THUR 09.19.19 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments

FNL Ladies Heat!


CFM Upcoming Events

Thursday, September 19th Bring-A-Friend Day! CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)

Wednesday, Oct 9th at 7:30 pm Austin Cohen "Eliteness" workshop. The workshop is all based on Austin Cohen's experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.

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

Workout of the Day (WOD)

Bring-A-Friend Day!
Partner WOD
AMRAP 24

20 Partner Med Ball Sit Ups (20/14)
20 Burpees**
20 Slam Balls (30/20)
50/40 Cal Row

1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway **except one partner must do a minimum of 5 burpees before switching.

Post rounds and reps for the WOD. Ex: 3+69 Rx

And coming tomorrow...

A. Power Clean: 4 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)

Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3

FRI 09.06.19 Wodapalooza Friday Night Lights Tonight!

By | Events, Partner WOD, WOD, Yoga | No Comments

CFM Ladies from 31Heroes


Today's schedule

6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
CFM WZA FNL Heats
Doors open at 4:00 in the afternoon.
Heat 1: 5:30
Heat 2: 5:55
Heat 3: 6:20
Heat 4: 6:45
Heat 5: 7:10

Workout of the Day (WOD)

WZA OC 56
On a 15:00 Minute Clock

WORKOUT 5
For time, 21-15-9:

Barbell Thrusters (95, 65lb)
Calorie Row
Burpee Over Rower

*If not completed within 12 minutes, continue to workout 6

WORKOUT 6
With remaining time of 15:00

1RM Clean and Jerk

Scaled Weights
Barbell Thrusters (65, 45lb)

Post time for Workout 5 and load for C&J. Ex: 7:32, 280# Rx.


And coming Saturday...

Partner WOD
For Time [30min Cap]

2000/1600m Row (500/400m relay)
4 Rounds (alternate full round)
8 Burpee Pull Ups
6 Hang Power Snatches (95/65)
4 Overhead Squats
Directly into...
1200m Run (200m relay)
6 Rounds (alternate full round)
4 Power Cleans (135/95)
6 Shoulder to Overhead
8 Toes to Bar

All rounds are team totals. One partner working at a time. Athletes must alternate full rounds.

Post time for the WOD. Ex: 24:20 Rx.


Saturday Schedule

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


And coming Sunday...

Team WOD (2-7) [28min cap]
Open: 50/40 Cal Bike
5 Rounds
50ft walking lunge
50ft leopard crawl
15 Slam balls
Close: 50/40 Cal Ski

All of the rounds and reps are individual totals. The time is for all members of the team to finish. You may complete the work in any order but only one team member may be on the bike or ski at a time and athletes must complete the bike before starting the ski.

3,2,1...go 1 team member will start on the Bike and the rest on the 5 rounds. As soon as 1st team member finishes the bike they will go on to the rounds and one of their teammates will continue on the bike (they will return the rounds once finished with the bike and pick up where they left off). This pattern will continue until all team members have finished the bike. Once a team member has finished the bike they may begin on the rounds or ski. Teammates will finish their ski in rotation once one teammate finishes but only after they have completed their bike.

Post time for all team members to complete the work. Ex: 19:20


Sunday Schedule

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

FRI 08.30.19

By | Partner WOD, WOD, Yoga | No Comments

Priscila


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Shelby
8a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Anthony
4:30: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

WZA OC 3
DT Ladder
Every 4 minutes, complete 3 rounds of DT:

12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 - 95/65
Round 2 - 135/95
Round 3 - 155/105
Round 4 - 185/130
Round 5 - 205/145 (AMRAP with remaining time)

Scaled Weights
Round 1 - 75/55
Round 2 - 95/65
Round 3 - 115/80
Round 4 - 135/95
Round 5 - 155/105 (AMRAP with remaining time)

Post total reps in AMRAP. Ex: 307 Rx


And coming Saturday...

Partner WOD
AMRAP 12

400m Relay Run (200m each)
20 Hang Power Cleans (115/75)
[add 20/10 pounds each round] -3min rest-
For Time [20min cap]
4000m Row
E2MOM (including 0)
6 Devil's Press (35/25's) (Rx+ 50/35's)

[35min total time]
Post rounds for AMRAP and time for the WOD. 200m = 1 rep. Ex: 4+18, 17:20 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- Monica Miller


And coming Sunday...

WZA OC 4
For Time - 20:00 Minute Time Cap


150 Wallballs (20,14lb) (10ft, 9ft)
75 Toes-to-bar

Perform in any order, until completion of total work.
Can be broken down or performed in any order

Post time for the WOD. Ex: 8:04 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Stretch&Mobility- Michael
5,6p: Open Gym- Neal

THUR 08.22.19

By | Bring a Friend Days, Partner WOD, WOD | No Comments

Matt C


Today's schedule

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

Workout of the Day (WOD)

Bring-A-Friend Day
Partner WOD
5 Rounds [10min cap]

20 Single DB Hang Clean & Jerk (50/35)
20 Pull Ups (Rx+ 30)
-at 10min-
4 Rounds [10min cap]
200m Relay (partner 1 goes then parter 2 = 1 round)
-at 20min-
42-30-18 [10min cap]
Deadlifts (185/125)(Rx+225/175)
Burpees Over the Bar
Partner Med Ball Sit Ups (20/14)

All reps team totals. One partner working at a time. Partner may partition the rounds and reps any way except for the run which they must alternate runs.

Post time for each WOD or reps completed.
Ex 8:40, 7:25, 78 Rx


And coming tomorrow...

WZA OC 1
AMRAP 9
3-6-9-12-15-18-21...

Hang Power Snatch (75/55)
Overhead Squat
30 Double Unders (each round)

Post total reps in AMRAP. Ex: 260 Rx


CFM Upcoming Events

Thursday, August 22nd CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

FRI 08.09.19 31Heroes WOD at CFM on Saturday!!

By | Events, Partner WOD, WOD, Yoga | No Comments

CFM 31Heroes from 2018!


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. E2MOM 8
(4 Rounds)

20 Sit Ups (Rx+ GHDSU)
2 Snatches (80-85% of 1RM)
Rest the reminder of the 2 minutes if finished early

B. 3 Rounds [14min cap]
200m Run
300m Row
10 Toes to Bar
10 Alternating DB Snatches (50/35) (Rx+ 70/50)

Post load on snatch, and time to complete WOD Ex: 190#, 11:10


Heidi completing box jumps during 31Heroes


And coming Saturday...

“31Heroes”
AMRAP in 31 minutes of:

8 Thrusters (155/105)
6 Rope Climbs (15')
11 Box Jumps (30"/24")
[See below for scaling options]
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (50/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total number of rounds/reps (25 per round). Ex: 8+8 Rx.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

SCALED OPTIONS

L2 Division
8 Thrusters (105/75#)
6 Rope Climbs (15ft/9ft)
11 Box Jumps (24/20)

400m Sandbag Carry (50/25)

L1 Division
8 Thrusters (75/55#)
6 Ring Rows
11 Box Jumps (20/16)

400m Medball Carry (20/14)

Additional Scaling Options
Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1.
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster.
Box Jump height can be scaled in all divisions. 24”, 20”, 16”, 12”.
Box Jumps will be step downs only. No rebounding permitted.
400m Sandbag or Plate Carry: Scale to Medball 20/14# or Plate 15/10#.

Saturday Schedule For 31Heroes!


07:30: Doors Open
08:31: Heat 1
09:15: Heat 2
09:48: Team Photo and food catered by Marlow's Tavern served!
10:00: Heat 3
10:45: Heat 4
11:45: 31Heroes Raffle and Social


And coming Sunday...

A. Split Stance KB Deadlift
4 x 8/8
add weight each set

B. 4 Rounds [22 min cap]
500m/400m Row
Partner Plank Hold (middle, Left Side, or Right Side)
*While partner 1 is rowing; partner 2 is planking, then partners switch until both row and plank 4 times each.*

Score is the slowest Row by each partner

Sunday Schedule

9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal


CFM Upcoming Events

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM's 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.