Partner WOD

Upcoming Events

Friday, February 24th Friday Night Lights (FNL) for Workout 23.2 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Hawaiian Luau. Wear beach or island attire for your spirt on Friday night!

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Thursday, March 16th 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!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: Doors Open for FNL! Heats start at 6:30p

Workout of the Day (WOD)

Open Test 23.2A & 23.2B:
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25-25 ft)

*Add 5 burpee pull-ups after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

Post total reps from the AMRAP and load for thruster. Ex: 146 Rx, 215#

And coming Saturday…

Partner WOD
3 Sets
AMRAP 3:
Calorie Row
AMRAP 2:
5 Hang Power Snatch (135/95)
10 Push Ups
15 Air Squats

Continue the AMRAP where your team left off each set.

Score sum of total calories and total reps of AMRAP.
Ex: 179 + 188 = 367 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Front Rack Lunges
8-8-8
-Work to heavy set of 8

B. 4 Rounds [16 Min Cap]
9/9 Single Arm Overhead Kettlebell Lunges (53/35)
15 GHD Sit Ups
21 Box Jump Overs (24/20”)

Post load for lunges and time for the WOD. Ex: 155#, 11:10 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Upcoming Events

Friday, February 17th Friday Night Lights (FNL) for Workout 23.1 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 1st Open Workout. The theme for the 1st week of FNL is Red, White, and CFM Blue. Wear patriotic colors and/or any CFM apparel so show your spirit!

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: Doors Open for FNL! Heats start at 6:30p

Workout of the Day (WOD)

23.1 (14.4 Repeat)
Complete as many reps as possible in 14 minutes of:

60-Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots
30 Cleans
20 Muscle-Ups

Rx’d
♀14-lb ball to 9 ft, 95-lb cleans
♂20-lb ball to 10 ft, 135-lb cleans

Scaled
♀10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over-bar pull-ups
♂14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin-over-bar pull-ups

Post total reps completed. Ex: 181 Rx.

And coming Saturday…

Partner WOD [24min Cap]
4 Rounds
400m Run Relay
20 Bar Facing Burpees
100 Double Unders
20 Shoulder to Overhead (135/95)

1 partner working at a time. Partition the rounds and reps any way. 1 partner working at a time.

Post time to complete the WOD. Ex: 19:20 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Strict Pullups: 1 set of max reps

B. “McFeaters”
For Time:
500m Row
30 BW Back Squat
20 BW Deadlift

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

AMRAP 16
3 Wall Walks
5/5 KB Hang Snatch (53/35)
30 Double Unders

Post total rounds and reps from AMRAP. Ex: 8+22 Rx

B. EMOM 9 (:30 on :30 off)
Min 1: L-Sit
Min 2: Superman Hold
Min 3: 20 Plate Russian Twists (25/15) R+L=1

And coming Saturday…

Partner WOD
2 Rounds [25min cap]
400m Run Relay
20 Front Squat (120/85) (Rx+135/95)
12 Chest to Bar Pull Ups (Rx+ BMU)
30/24 Cal Bike
20 Box Jumps (30/24) (Rx+ 36/30)
12 Chest to Bar Pull Ups (Rx+ BMU)

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

Post time to complete the WOD. Ex: 20:21 Rx+

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated DB Arnold Press

B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

Post time for the WOD. 12:49 Rx.

And coming Saturday…

A. EMOM 10
Min 1: Handstand Hold Practice
Min 2: Rest

B. Partner WOD
AMRAP 16
3 Wall Walks
9 Deadlift (225/155)
12 Bar Facing Burpees
16 Box Step Ups (50/35) to (24/20”)

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

Score rounds and reps for the WOD. Ex: 5 + 12 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Turkish Get Ups
8-8-8-8
(4 reps each arm)

B. 4 Rounds Not For Time
300/250m Row or 200m Run
8/8 Single Arm DB Bench Press (50/35)
8/8 Single Arm DB Lunges
Rest 2 minutes between rounds

Score average row or run split. Ex: 0:52.7 row

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. Power Clean & Jerk
12min to work to a Heavy Complex:
Power Clean + Front Squat + Push Jerk + Split Jerk

B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks

Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.

And coming Saturday…

“Egg Beaters”
Partner WOD [36min cap]
2 Rounds
400m Run
50 Toes to Bar (Rx+ = Med Ball Sit Ups 20/14)
30/24 Cal Row
30 DB Thrusters (35’s/20’s)
2 Rounds
400m Run
50 Med Ball Sit Ups (20/14) (Rx+ = Toes to Bar)
30/24 Cal Row
15 Devil’s Press (35’s/20’s)

All reps are team totals. 1 partner working at a time. Partition the reps any way.

Post time to complete the WOD. Ex: 27:30 Rx+

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. EMOM 12
Min 1: 100m KB Front Rack Carry (53/35’s)
Min 2: 80 Double Unders
Min 3: 10 Bench Press (135/95)

B. 3 Rounds [15min cap]
7/7 Single Arm DB Overhead Squats (50/35)
22 KB Deadlifts (53/35’s)
200m Run

Record time to complete WOD Ex. 9:49 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. For Time [18min cap]
30-20-10
Deadlifts (155/105)
Bar Over Burpees
Chest to Bar Pull-ups

B. Front Squat
12 min to work to a Heavy 3 Rep

Post time for the WOD and load for front squat. Ex: 13:49 Rx, 285#.

And coming Saturday…

Partner WOD
3 Rounds For Time [33min cap]
20 GHD Sit-ups
20 DB Hang C&J (50/35)
20/16 Cal Row
20 DB Alt Snatch (50/35)
20 Weighted Anchored Sit-ups (50/35)
20 DB Alt Hang Cluster (50/35)
20/16 Cal Bike
20 Devil’s Press 1-Arm (50/35)

All reps are team totals. 1 partner working at a time.

Post time for the WOD. Ex: 28:10 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

For Time [13min cap]
60 DB Overhead Lunges (50/35)
40 Hand Release Push Ups
20 Hang Power Snatches (95/65)
10 Wall Walks
5 Squat Clean (165/115)

Post time for WOD. Ex: 11:23 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

For Time [20min cap]
Open: 200 Double Unders
27-21-15-9
Front Squats (115/85)
Chest to Bar Pull-ups
Close: 200 Double Unders

Post time for the WOD. Ex 13:40 Rx.

And coming Saturday…

Partner WOD
2 Rounds [40min cap]
20 Wall Walks
30 DB Clean & Jerk (50/35’s)
40 Burpees Over Erg
50/40 Calorie Row
60 Toes to Bar
70 Alt DB Snatches (50/35)

All the reps are team totals. 1 partner working at at time.

Post time for the WOD. Ex: 34:30 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. EMOM 10
Odd: 10 Plate Overhead Lunges (45/25)
Even: 5 Strict Pull Ups + 10 Parallette Push Ups (One Parallette per hand)

B. AMRAP 10
10 Double Russian KB Swing (53’s/35’s)
10 DB Box Step Overs (50’s/35’s)(24/20)

Post rounds and reps in AMRAP. Ex: 5+12 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Adam
5:00p: All Levels CrossFit- Adam
6:00p: All Levels CrossFit- Adam

Workout of the Day (WOD)

A. For Time [15min cap]
15-12-9
Power Clean (115/85)
Deficit Push Ups (45/25’s)
30-24-18
Pistols

B. Midline
EMOM 9
Min 1: 15/12 Cal Ski or Row or 10/8 Cal Echo Bike
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

Post time for the WOD. Ex: 9:30 Rx.

And coming Saturday…

Partner WOD
5 Rounds [30min cap]
600/500m Row
30 Toes to bar
6 Squat Cleans (185/125) (Rx+ = 225/155)

1 partner working at a time. Partners may partition the reps any way.

Post time to complete the WOD. Ex: 23:40 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Michael

And coming Sunday…

A. 5 Rounds
For Quality
5 Strict Press (65% 1RM)
40ft Handstand Walk

B. AMRAP 6
6 Pull Ups
8 Goblet Squats (53/35)
10 Sit Ups

Post rounds and reps for AMRAP. Ex: 6+6 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Adam
5:00p: All Levels CrossFit- Adam
6:00p: All Levels CrossFit- Adam

Workout of the Day (WOD)

Jump Start
For Time [21min cap]
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

Post time for the WOD. Ex: 14:32 Rx

And coming Saturday…

Partner WOD
10 Rounds [30min cap]
300/250m Row
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Goblet Squats (70/53)

All rounds and reps are team totals. 1 partner working at a time. Partition the reps any way.

Post time to complete WOD. Ex: 23:24 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

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

B. 9-15-21 [7-10min goal time]
Power Cleans (60% 1RM)
Burpees Over the Bar

Post time for the WOD. Ex: 7:23 at 135#

Sunday Schedule

11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Today’s Schedule

9:30a: All Levels CrossFit- Adam
10:30a: Open Gym- Adam

Holiday Schedule

CFM Closed Saturday Christmas Eve and Sunday Christmas Day
Monday: Resume regular schedule

Workout of the Day (WOD)

Teams of 3
For Time [25min cap]
60 Deadlift (155/105)
90/60 Cal Row
45 Power Clean (155/105)
90 Chest To Bar Pull Ups (Rx+ = 60 Bar Muscle Ups)
30 Clean & Jerk (155/105)
90 Bar Facing Burpees

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

Score time to complete WOD. Ex: 18:23 Rx+

And coming Saturday…

Christmas Eve
CFM CLOSED

At Home Workout
For Time
100 Air Squats
4 minute Elbow Plank [total time]
100 Single Leg V-Ups (Alternating Toe Touch)

Post time for the WOD. Ex: 12:25 Rx

And coming Sunday…

Christmas
CFM CLOSED

At Home Workout
12 Days of Fit-Mas Bodyweight Edition
1 Burpee
2 Air Squats
3 Push Ups
4 Sit Ups
5 Tuck Jumps
6 Mountain Climbers (R+L=1)
7 V-Ups
8 Lunges
9 Jumping Jacks
10 Russian Twists (R+L=1)
11 Good Mornings
12 Ski Hops (feet together lateral hop)(R+L=1) [performed over a towel rolled up if available]

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time for the WOD. Ex: 18:20 Rx