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Category Archives: Partner WOD

THUR 06.25.15 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments
Gracie & Dan

Gracie & Dan

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Deadlift: 3 sets of 5 reps. 60% of 5RM. Rest 2 minutes between sets.
Beginner Tempo: (2-0-2-2)*
Advanced Tempo: (3-0-½-1)**
*2 seconds up. 2 second hold. 2 second negative. 0 seconds at the bottom (touch-and-go).
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD
3 Rounds (all reps are per person)
250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings (24/16kg)
12 Tandem Burpees

To start each round of the partner WOD each partner does a 250m Row and a 200m run. While one is rowing the other runs and then they switch. Only when both are finished both row and run, one partner starts on the first triplet while one rest. They alternate and then start the 12 Tandem Burpees (doing a double high five each rep).

Post load for deadlift and time to complete WOD. Ex: 245#, 16:21 Rx


And coming tomorrow...

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous single+DU, or DU)
EVEN: Overhead Squats (OHS) (m=95:135 / w=65:95)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

FRI 06.19.15

By | Partner WOD, WOD, Yoga | No Comments
6 Insanely Fit Guys Reveal One Thing They Do Each Day. We found six of the fittest men on the planet and asked them a simple question: What’s one thing you do each day that improves your fitness? Take a cue from their routines—and reach the best shape of your life. We teach and develop all six habits every day through training and fitness education at CrossFit Midtown...Click here to read more: Daily Habits To Follow To Take Your Fitness To Next Level "Men's Health Magazine" by MICHAEL EASTER

PK and Tina finishing the last few meters of their KB carry

PK and Tina finishing the last few meters of their KB carry


Summer Yoga Series at CrossFit Midtown

We have a 2nd guest Yoga Instructor this Saturday 6/20 at 12 PM as we begin our summer yoga series at CrossFit Midtown. Lana Wilson believes yoga is a terrific option for athletes to complement the often-repetitive motions of training particularly in CrossFit. For Lana, yoga is a lifestyle; it is freedom and bliss. She grew up watching her father practice yoga daily but it was not until she began to experience the demands of getting an engineering degree that she turned to the practice. As a former gymnast and cheerleader, Lana initially practiced yoga as an outlet for physical expression, but it grew into a sustained devotional passion as she transitioned to professional life.

Warm and energetic, Lana will lead you through a dynamic, powerful sequence that cultivates awareness of the mind-body-breath connection. Her classes build heat and intensity with an engaging blend of alignment-based instruction and focus on the foundation. Vital elements include effective flexibility training, foundation and core stabilization, strengthening and balance work.

Join us on Saturday at 12pm for a special introduction to yoga for CrossFitters lead by Lana Wilson!
Click here to reserve your spot online.


Lana Wilson working Side Crow with Atlantic Station backdrop

Lana Wilson working Side Crow with Atlantic Station backdrop


Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Front Squats: In 16 minutes work up to a 2 rep max.

B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps

Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx

And coming Saturday...

“Cutoff”
Competition of 2v2 or 2v1 or 1v1

3 Matches:
8 minutes As many rounds as possible (AMRAP) of:
--[Section 1]--
40 Double Unders**
4 Tandem Burpees
--[Section 2]--
100m Sprint
Clean & Jerk (m = 135/185, w = 95/125). As many reps as possible (AMRAP). Stop, aka “Cutoff” when opponent team finishes 4th Tandem Burpee.(~)
Rest 2 minutes between matches.

**Scale to 20 (Single + DU), Speed Step (1:1, R+L = 1), or to Singles (2:1)
(~)Both partners must finish their 4th Tandem Burpee and then yell/call “Cutoff!”. Until “Cutoff” is yelled other team may still complete C&J.

Flip a change weight to see which team starts in section 1 and the other will start in section 2. Reps for Double unders, burpees, and distance for sprint are individual totals. Both partners working at the same time on the same movement to complete their individual total. Teams competing against each other should use the same 2 bars for [Section 2] provided athletes are all doing Rx or all doing the same scaled weight.

Team with most Clean & Jerk after 3 matches wins “Cutoff!”

Post team total C&J completed from 3 matches.
2v2 Ex: 107 vs 95 Rx.
2v1 Ex: 65 (scaled) vs 32 Rx+ -- Team of 2 wins because reps/person = 32.5!
1v1 Ex: 42 vs 37 Rx+


Saturday Schedule

9a: All Levels CrossFit- Dan
10a: All Levels CrossFit- Dan
11a: All Levels CrossFit- Dan
12p: **Special Yoga for Crossfit**- Lana Wilson

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer

THUR 06.18.15

By | Partner WOD, WOD | No Comments
Push, Pull, Sprint WOD Saturday. CFMers working to be rock solid.

Push, Pull, Sprint WOD Saturday. CFMers working to be rock solid.

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

B. Partner WOD (24 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.

“Jackie Snacks”
12 Rounds (6 per person)

250m Row
10 Thrusters (45/35)
6 Pullups (Rx+ C2B Pullups)

Post total reps of HSPU and time for team to complete 12 rounds. Ex: 42, 16:35 Rx+.

And coming tomorrow...

A. Front Squats: In 16 minutes work up to a 2 rep max.

B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps

Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx

THURS 06.11.15

By | Partner WOD, WOD | No Comments
Throwing and catching practice for Hope and Sarah

Throwing and catching practice for Hope and Sarah

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Handstand Holds: In 10 minutes work on progressions for handstand hold. Then...
Tabata Interval: 8 Rounds
20 seconds handstand hold
10 seconds rest

B. Partner WOD (20 minute Time Cap)
100-200-300-400m Row
2-4-6-8 Kettlebell Man-makers (m=16/20’s, w=12/16’s kg)

All reps and distances are individual totals. One partner rowing while other completing Man-makers and then they switch. Once both are finished their 100m and 2 Man-makers they switch and begin round 2.

Post time for both partners to complete WOD.
Ex: 11:26 Rx+


And coming tomorrow...

A. 3 Rounds (4 minutes per round)
OPEN: 1 Set of Max Rep Strict Chinups
Then in remaining time…
1 Set of Max Consecutive Double Unders

Post total strict chinups and total of max consecutive Jump Ropes from 3 rounds.
Ex: 51 / 402 Rx


B. 3 Rounds (work 40s:rest 20s)
Toes-to-bar
Box Jumps (24/20”) (step downs only)
Tire flips
Burpees
Rest 1 minute between rounds

Post total reps completed. Ex: 152 Rx

TUES 02.03.15

By | Partner WOD, WOD | No Comments
Power Snatches for 6pm'ers on a Friday

Power Snatches for 6pm'ers on a Friday

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Barbell Complex: In 15 minutes work up to a heavy complex of:
1 Snatch
1 Clean & Jerk
1 Thruster

B. Teams of 2. For Time [20 minute time cap]:
40 Burpee Box Jump (20”)
30 Snatches (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Clean and Jerks (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Thrusters (m = 120/155, w = 85/105)

All reps team total. One partner working at a time and partners may share reps any way.

Post load for Complex and time for WOD: 185#, 15:20 Rx+.

And coming tomorrow...

A. Rope Climbs: In 10 minutes practice rope climbs.

*Wear long socks or pants to protect your shins when climbing the rope and when sliding down.

B. 12 Minute AMRAP:
10 Strict Handstand Push Ups
2 Legless Rope Climbs
20 Wallballs (20/14)
10 Hang Squat Clean (m =100/135, w = 70/95)
10 Front Rack Lunge Steps (m =100/135, w = 70/95)

Post rounds and reps completed for AMRAP. Ex: 1+41 Rx+.

MON 02.02.15

By | Partner WOD, WOD | No Comments
Team WOD. Rowing, Cindy, and Situps.

Team WOD. Rowing, Cindy, and Situps.

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Overhead Squat: In 15 minutes working up to a heavy single

B. Teams of 2. For Time Complete:
60 Chest-to-bar pullups
60 Cal row
15 Synchronized Overhead Squats (95/65)**
10 Synchronized Overhead Squats (115/80)
5 Synchronized Overhead Squats (135/95)

All reps are team totals. One partner working at a time for pullups and row. **For synchronized squats partners must be in the bottom of the squat at the same time and meet at hip extension at the top for the rep to count.

Post load for Overhead Squat and time for WOD. Ex: 215#, 12:40 Rx.

And coming tomorrow...

A. Barbell Complex: In 15 minutes work up to a heavy complex of:
1 Snatch
1 Clean & Jerk
1 Thruster

B. Teams of 2. For Time [20 minute time cap]:
40 Burpee Box Jump (20”)
30 Snatches (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Clean and Jerks (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Thrusters (m = 120/155, w = 85/105)

All reps team total. One partner working at a time and partners may share reps any way.

Post load for Complex and time for WOD: 185#, 15:20 Rx+.

THUR 01.22.15 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments
Teamwork makes dream work

Teamwork makes dream work

Today's schedule

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

Workout of the Day (WOD): Bring-A-Friend Day!

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps final set.

B. 24 Minute EMOM (Every minute on the minute):
Teams of 2 or 3
Station 1 - 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 - Max Calorie Row
Station 3 - 25 Abmat Situps

Athletes start at different stations. Rotating on the minute, score is total calories on the rower.

Post load and reps for pullups and total Cal on row for team.
Ex: 53#, 7 reps, 324 (team of 3) Rx.


And coming tomorrow...

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds:
15 Deadlift (225/155)
15 Kettlebell Push Press (24’s/16’s)

Post load for Bench and reps and time for WOD. Ex: 245#, 8 reps, 9:48 Rx.