WOD's & News

Check out what's going on at CrossFit Midtown

Category Archives: WOD

MON 10.07.19

By | Partner WOD, WOD | No Comments

Keep climbing higher 1 day at a time... 1 workout at a time.


CFM Upcoming Events

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- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
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)

Partner WOD
AMRAP 12

15 Toes to Bar
10 Deadlifts (115/75)
5 Snatches
Directly Into...
AMRAP 8

3 Rep Clean and Jerk

One partner working at a time. All the reps are team totals. Partners may partition the reps any way. For the second AMRAP each partner must complete 3 reps at the heaviest weight possible within the 8 minutes. Repetitions do not have to be touch and go but only one partner may lift their 3 reps in a row at a time.

Post rounds + reps of AMRAP and C&J weight. Ex: 10+16 Rx, 245#, 275#.

And coming tomorrow...

A. Handstand Pushups
EMOM 10 (30 sec work: 30 sec rest)

Min 1 - Handstand Pushups (Rx + = strict)
Min 2 - Elbow Plank Hold

B. AMRAP 10
30 Double Unders (each round)
2-4-6-8-10-12-14-...
Power Cleans (135/85)

Post rounds + reps for the AMRAP. Ex: 6+40 Rx.

FRI 10.04.19 JumpNrope Seminar Today!

By | Partner WOD, WOD, Yoga | No Comments

Jeannette speeding through some double unders


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- Michael
12n: All Levels CrossFit- Brianna
3:15p: Open Gym- Michael
4:15p: All Levels CrossFit- Mohammed
5:15-7:30p: JumpNrope Seminar!

Workout of the Day (WOD)

B. Drop Snatch
3-3-3-3-3 at light load. Focus on speed under the bar.

A. EMOM 12 (:30 on :30 off)
MIn 1 - L-Sit (Rings or Parallettes)
Min 2 - Superman Hold
Min 3 - 30 Med Ball Russian Twists (20/14) (R+L=1)

Post your name on the whiteboard for completing today’s WOD. Ex: Jay


And coming Saturday...

“Tag Team WOD Champs”
60 Pull Ups
70 Overhead Plate Walking Lunges (45/25)
800m Run Relay
90 DB Power Cleans (50/35's)
100 Box Jumps (24/20)

Partner WOD with one partner working at a time. Partners may alternate 400m, 200m or 100m for the relay. Partition the reps anyway.

Post time to complete the WOD. Ex: 21:40 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. Fat Gripz Deadlift
4 x 4
Increase weight each set

B. 3 Rounds [13min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry
250/200m Row

Post load for Deadlift and time for the WOD. Ex: 335#, 10:10 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

THUR 10.03.19

By | WOD | No Comments

Damon crushing some weights!


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: Michael
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12p: All Levels CrossFit- Kyle
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. Jump Rope
3 minutes max reps

B. 4 Rounds [16min cap]
9 Kettlebells Swings (70/53)
12 Goblet Squats (70/53)
15 KB SDHP (70/53)
20/15 Cal Row

Score total jump rope reps and time for the WOD.
Ex: 267 Double Unders, 11:10 Rx.


And coming tomorrow...

B. Drop Snatch
3-3-3-3-3 at light load. Focus on speed under the bar.

A. EMOM 12 (:30 on :30 off)
MIn 1 - L-Sit (Rings or Parallettes)
Min 2 - Superman Hold
Min 3 - 30 Med Ball Russian Twists (20/14) (R+L=1)

Post your name on the whiteboard for completing today’s WOD. Ex: Jay

WED 10.02.19

By | WOD | No Comments

Jonathan


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Carlie
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Strict Handstand Push ups
4 sets of 5 reps

B. EMOM 20
Min 1 - 200m Run
Min 2 - 30sec Chin Over Bar Hold
Min 3 - 20 Jump Lunges
Min 4 - 30 sec Handstand Hold

Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 - 47 = 2.


And coming tomorrow...

A. Jump Rope
3 minutes max reps

B. 4 Rounds [16min cap]
9 Kettlebells Swings (70/53)
12 Goblet Squats (70/53)
15 KB SDHP (70/53)
20/15 Cal Row

Score total jump rope reps and time for the WOD.
Ex: 267 Double Unders, 11:10 Rx.


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!!

TUES 10.01.19

By | WOD, Yoga | No Comments

Carlie


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- Brianna
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)

10 Rounds
1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)

[30 second Dance cash out]
Post final weight for Clean complex and total time to complete WOD. Ex: 255, 15:23 Rx


And coming tomorrow...

A. Strict Handstand Push ups
4 sets of 5 reps

B. EMOM 20
Min 1 - 200m Run
Min 2 - 30sec Chin Over Bar Hold
Min 3 - 20 Jump Lunges
Min 4 - 30 sec Handstand Hold

Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 - 47 = 2.


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!!

MON 09.30.19

By | WOD | No Comments

I'm not telling you it's going to be easy, I'm telling you it's going to be worth it. #mondaymotivation


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- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Carlie
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Press Complex
Push Press + Push Jerk

4 x 2+2
Work to a heavy complex for the day

B. 5 Rounds [13 min cap]
12 Toes to Bar
9 Burpees
30 Double Unders

Post load for press complex and time for the WOD. Ex: 215#, 7:20 Rx.


And coming tomorrow...

10 Rounds
1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)

[30 second Dance cash out]
Post final weight for Clean complex and total time to complete WOD. Ex: 255, 15:23 Rx

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