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Category Archives: WOD

FRI 06.09.17

By | Partner WOD, WOD, Yoga | No Comments

Teamwork and High Fives to finish out partner WOD Saturday


Today's schedule

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

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 =16/20/24’s, w = 8/12/16’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 L2


And coming Saturday...

Team WOD
TBA

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Stretch & Mobility- Michael

THUR 06.08.17 “Wallball Ludus”

By | WOD | No Comments

Wallballs are challenging. CrossFit isn't fun; it's more than fun. The best things in life come with effort, commitment, passion, and community. Enjoy the process.


Today's schedule

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

Workout of the Day (WOD)

A. Wallball Ludus: 10 minutes skill work on Wallball Shots. Work up to 15 rep max unbroken Wallballs (max weight and/or height).

B. 4-3-2 Rounds of: [20 Minute Time Cap]
10 Wallball Shots 10ft (20/14)
5 Toes-to-bar
Rest 2 minutes after 4 rounds, then start on next 3 rounds. Rest 2 minutes after finishing next 3 rounds, and start on last 2 rounds. Total of 9 Rounds.

Post weight and height of wallball for 15RM and time to finish WOD. If time capped post total reps completed.
Ex1: 30# to 11ft, 12:45 Rx
Ex2: 10# to 10ft, (20:00) 108 Rx


And coming tomorrow...

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 =16/20/24’s, w = 8/12/16’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 L2


CFM Upcoming Events

Thursday, June 22nd: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry's in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry's is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

WED 06.07.17 “Escape Velocity”

By | WOD | No Comments

Sarah demonstrating correct positioning for double unders.


Today's schedule

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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar.
1 Power Snatch
1 Hang Squat Snatch

B. “Escape Velocity” 10 minutes as many rounds and reps as possible (AMRAP) of:
5 Double Unders (+5 per round for completing unbroken)**
5 Hang Power Snatch (m = 45/65/75, w = 35/45/55)

**If Double unders (DUs) are completed unbroken, ADD 5 DUs per round. Otherwise no bonus. After a maximum of 3 failed attempts at unbroken the athlete must accrue a total of 5 Double Unders before going to Snatch. If able to complete 5 DUs unbroken, continue to 10 next round, and 15 in the next and so on. Stay at the same DU reps each round if unable to complete unbroken in 3 attempts. Example:
5-10*-10-15-20-25*-25*-25-30-... (*) = Double Unders not completed unbroken in these rounds
5 Hang Power Snatch each round.

Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 387 L3


And coming tomorrow...

A. Wallball Ludus: 10 minutes skill work on Wallball Shots. Work up to 15 rep max unbroken Wallballs (max weight and/or height).

B. 4-3-2 Rounds of: [20 Minute Time Cap]
10 Wallball Shots 10ft (20/14)
5 Toes-to-bar
Rest 2 minutes after 4 rounds, then start on next 3 rounds. Rest 2 minutes after finishing next 3 rounds, and start on last 2 rounds. Total of 9 Rounds.

Post weight and height of wallball for 15RM and time to finish WOD. If time capped post total reps completed.
Ex1: 30# to 11ft, 12:45 Rx
Ex2: 10# to 10ft, (20:00) 108 Rx


CFM Upcoming Events

Thursday, June 22nd: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry's in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry's is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

TUES 06.06.17

By | WOD, Yoga | No Comments

Coach Michael warming up with air squats


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Cindy Wants Revenge”

L3
30 Calorie Row
Then
2 Rounds of:
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats

L2
30 Calorie Row
Then
2 Rounds of:
5 Barbell Pullups (calves)
10 Push Ups
15 Air Squats

L1
30 Calorie Row
Then
2 Rounds of:
5 Ring Rows
10 Incline Pushups (m = 24”, w = 30”)
15 Air Squats

Post total reps completed (1 Round = 90 reps). Ex 275 L3.

And coming tomorrow...

A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar.
1 Power Snatch
1 Hang Squat Snatch

B. “Escape Velocity” 10 minutes as many rounds and reps as possible (AMRAP) of:
5 Double Unders (+5 per round for completing unbroken)**
5 Hang Power Snatch (m = 45/65/75, w = 35/45/55)

**If Double unders (DUs) are completed unbroken, ADD 5 DUs per round. Otherwise no bonus. After a maximum of 3 failed attempts at unbroken the athlete must accrue a total of 5 Double Unders before going to Snatch. If able to complete 5 DUs unbroken, continue to 10 next round, and 15 in the next and so on. Stay at the same DU reps each round if unable to complete unbroken in 3 attempts. Example:
5-10*-10-15-20-25*-25*-25-30-... (*) = Double Unders not completed unbroken in these rounds
5 Hang Power Snatch each round.

Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 387 L3


CFM Upcoming Events

Thursday, June 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the May BAF Day! We look forward to the next BAF Day in June. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry's in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry's is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

MON 06.05.17

By | WOD | No Comments

Coach Travis demonstrating the pushup position row during the Man-Maker.


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets all at the same weight. Max reps in final set.

B. Man-Makers [11 Minute Time Cap]
OPEN: 10 Man-Makers 2x(m = 12/16/20, w = 8/12/16 kg)
3 Rounds
20 Situps
10 Box Jumps (24/20”) (step downs only)
CLOSE: 10 Man-Makers 2x(m = 12/16/20, w = 8/12/16 kg)

Post load and max reps for final set. Post time to complete WOD.
Ex: 330# 6 reps, 8:53 L2


And coming tomorrow...

“Cindy Wants Revenge”

L3
30 Calorie Row
Then
2 Rounds of:
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats

L2
30 Calorie Row
Then
2 Rounds of:
5 Barbell Pullups (calves)
10 Push Ups
15 Air Squats

L1
30 Calorie Row
Then
2 Rounds of:
5 Ring Rows
10 Incline Pushups (m = 24”, w = 30”)
15 Air Squats

Post total reps completed (1 Round = 90 reps). Ex 275 L3.

CFM Upcoming Events

Thursday, June 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the May BAF Day! We look forward to the next BAF Day in June. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry's in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry's is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

FRI 06.02.17 Atlantic Regional This Weekend!

By | CrossFit Games, Events, News, WOD, Yoga | No Comments

Coach Stacy


Watch all the excitement and thrilling competition this weekend in Atlanta!


CrossFit Games Atlantic Regional

Friday-Saturday, June 2nd-4th: Atlantic Super Regional is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games. Click here for directions, schedule, and tickets!

2017 Regional Individual Events


CFM Upcoming Events

Thursday, June 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the May BAF Day! We look forward to the next BAF Day in June. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry's in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry's is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Justin
3:30p: Open Gym- Ellen
4:30p: All Levels CrossFit- Ellen
5:30p: All Levels CrossFit- Stacy
6:30p: All Levels CrossFit- Stacy
7:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

B. "2 Minute Drill"
3 Rounds of:
2 minutes as many repetitions as possible (AMRAP):

5 Front Squat (50% Part A.)
5 Pullups
5 Toes To Bar
5 Power Clean (50% Part A.)
2 minute rest between each 2 minute AMRAP.

Re-start each AMRAP on Front Squats.

Post 3 Rep Max Front Squat, total reps from 3 rounds of AMRAP and load.
Ex: 285#, 164 @ 145#


And coming Saturday...

"Conga Chipper"
2 Rounds:
100 Jump Rope*
10 Burpee Box Jump-Overs (m = 20/24/30, w =16/20/24)
50m Sled Push (m = 50/100/150, w = sled/50/100)
10 Tire Flips
100m Farmer’s carry 2x(m = 20/24/32, w = 16/20/24 kg)
10 Power Snatch (m = 65/95/135, w = 45/65/85)**
Rest 5 minutes between rounds

*L1 = 100 Singles, L2 = 100 Speed Step OR 50 DU+singles, L3 = Double Unders
**L1 may be ground to overhead any way.

At 3,2,1… go the 1st teammate starts on jump rope. When the 1st person finishes jump rope the 2nd teammate may start jump rope and the 1st person advances to the box. Continue through the movements in a conga line only advancing when your teammate in front of you completes the set.

All reps are individual totals. Only one team member working at a station at a time.

Post time for your team to finish each round. Ex: Team of 4. 13:35, 14:45 L3.

Saturday Schedule

7a: All Levels CrossFit- Michael
8a: All Levels CrossFit- Michael
9:15a: Yoga- Monica Miller

Sunday Schedule

8:45a: Weightlifting- Brianna
5p: All Levels CrossFit- Michael
6p: Open Gym- Michael

THUR 06.01.17

By | WOD | No Comments

Havin' that good feelin' after finishin' a tough character buildin' WOD


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Neal
7p: All Levels CrossFit- Neal
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. 5 Rounds [18 Minute Time Cap]
21 Slamballs (20/15)
15 Kettlebell Swings (24/16kg)
12/9 Cal Row
Rest 1 minute between rounds

Post load and reps for press and time for WOD. Ex: 135#, 7 reps, 15:33 Rx.


And coming tomorrow...

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

B. 3 Rounds of:
2 minutes as many repetitions as possible (AMRAP):

5 Front Squat (50% Part A.)
5 Pullups
5 Toes To Bar
5 Power Clean (50% Part A.)
2 minute rest between each 2 minute AMRAP.

Re-start each AMRAP on Front Squats.

Post 3 Rep Max Front Squat, total reps from 3 rounds of AMRAP and load.
Ex: 285#, 164 @ 145#


CFM Upcoming Events

Friday-Saturday, June 2nd-4th: Atlantic Super Regionals is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class, and 9:15am Yoga on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.

Thursday, June 22nd: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.