WOD's & News

Check out what's going on at CrossFit Midtown

Category Archives: WOD

WED 02.19.20

By | WOD | No Comments

Brandon K.


Today's schedule

5a: All Levels CrossFit- Jonathan
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Neal
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)

“Silver City”
EMOM 20

Min 1 - 6-12 Burpee Box Jump Overs (24/20) (Rx+=30/24)
Min 2 - 6-10 Hang Power Snatch + 6-10 Thrusters

Barbell weight:
Rx = 75/55
Rx+ = 95/65

Score the fewest reps completed in each minute. The number of hang power snatch must match the number of thrusters to count. Ex: 8, 7 Rx+


And coming tomorrow... Bring-A-Friend Day!

A. 500m Row

B. Partner WOD:
10 minutes: Row for Cal
Partner overhead plate hold (35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Plate Front Squats (35/45)

REST 1 minute

2 minutes as many reps as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total cal, front squat reps, and burpees for WOD
Ex: 1:36, 145, 58, 48. Rx


TUES 02.17.20

By | WOD, Yoga | No Comments

Kathy


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- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch
15min to work to a 1RM

B. 15-12-9-6-3 [10min cap]
Toes to Bar
Pull Ups (Rx+=C2B)
Kettlebell Swings (53/35)

Post load for snatch and time for the WOD. Ex: 215#, 6:40 Rx


And coming tomorrow...

“Silver City”
EMOM 20

Min 1 - 6-12 Burpee Box Jump Overs (24/20) (Rx+=30/24)
Min 2 - 6-10 Hang Power Snatch + 6-10 Thrusters

Barbell weight:
Rx = 75/55
Rx+ = 95/65

Score the fewest reps completed in each minute. The number of hang power snatch must match the number of thrusters to count. Ex: 8, 7 Rx+

MON 02.17.20

By | WOD | No Comments

Alex B.


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)

AMRAP 8
19 Wall Balls (20/14)
19 Calorie Row
Rest 2 minutes
AMRAP 8
19 Lateral Barbell Burpee
19 Deadlift (120/85)

Post total reps completed. Ex: 285 Rx.


And coming tomorrow...

A. Snatch
15min to work to a 1RM

B. 15-12-9-6-3 [10min cap]
Toes to Bar
Pull Ups (Rx+=C2B)
Kettlebell Swings (53/35)

Post load for snatch and time for the WOD. Ex: 215#, 6:40 Rx

FRI 02.14.20

By | Partner WOD, WOD, Yoga | No Comments

Ellen


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. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 - Superman Hold
Min 3 - 20 Plate Russian Twists (25/15)

B. 2 Rounds [12min cap]
14 Goblet Squats (53/35) (Rx+=70/53)
12 KB SDLHP
10 Kettlebell Swings
8 Right Arm KB Overhead Reverse Lunges
14 Goblet Squats
12 KB SDLHP
10 Kettlebell Swings
8 Left Arm KB Overhead Reverse Lunges

Post time for the WOD. Ex: 8:10 Rx.


And coming Saturday...

“Black Panther”
With a partner complete as many rounds as possible in 20 minutes of:

40m Partner Prowler Push (m = 90/135/180, w = 45/90/135)
16 Pullups**
10 Synchronized Burpee Box Jumps (m = 16/20/24, w = 12/16/20”)
24 Power Clean (m = 75/115/155, w = 55/85/105)

1 partner working at a time on the pullups and power cleans. Partners work in tandem on the box jumps and prowler push.

**Scaling For Pullups
L1 = Pullups
L2 = C2B Pullups
L3 = Bar Muscle Ups

Post rounds and reps completed by the team. 40m = 1 rep. Ex: 4+12 L3.


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...

A. Fat Gripz Deadlift
4 x 4
Increase weight each set

B. 3 Rounds [15 min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry
200m Row

Post weight for Deadlift and time for the WOD. Ex: 265#, 10:40 Rx.


Sunday Schedule

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

THUR 02.13.20

By | Partner WOD, WOD | No Comments

Ryan and Pat


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
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. Weighted Pull Ups
3 sets of 5 reps

B. Partner WOD
For Time [22min cap] 2000/1600m Row
60 Wall Balls (20/14)
40 Synchronized Burpees
60 Wall Balls (20/14)
100 Tandem Sit Ups

Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.


And coming tomorrow...

A. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 - Superman Hold
Min 3 - 20 Plate Russian Twists (25/15)

B. 2 Rounds [12min cap]
14 Goblet Squats (53/35) (Rx+=70/53)
12 KB SDLHP
10 Kettlebell Swings
8 Right Arm KB Overhead Reverse Lunges
14 Goblet Squats
12 KB SDLHP
10 Kettlebell Swings
8 Left Arm KB Overhead Reverse Lunges

Post time for the WOD. Ex: 8:10 Rx.

WED 02.12.20

By | WOD | No Comments

Adam H. telling a story after the noon WOD.


Today's schedule

5a: All Levels CrossFit- Jonathan
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
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)

AMRAP 20
15/12 Cal Row
5 Ring Dips
20 Jumping Lunges
5 Shoulder to Overhead (155/105)

Score rounds and reps for the AMRAP. Ex: 6+35 Rx


And coming tomorrow...

A. Weighted Pull Ups
3 sets of 5 reps

B. Partner WOD
For Time [22min cap] 2000/1600m Row
60 Wall Balls (20/14)
40 Synchronized Burpees
60 Wall Balls (20/14)
100 Tandem Sit Ups

Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.


TUES 02.11.20

By | WOD, Yoga | No Comments

Bob B.


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- 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)

A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets

B. EMOM 10
ODD: 10-20 Toes to Bar
Even: 4 Devils Press (35’s/20’s)

Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.


And coming tomorrow...

AMRAP 20
15/12 Cal Row
5 Ring Dips
20 Jumping Lunges
5 Shoulder to Overhead (155/105)

Score rounds and reps for the AMRAP. Ex: 6+35 Rx