WOD's & News

Check out what's going on at CrossFit Midtown

Category Archives: Yoga

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+

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

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

FRI 02.07.20

By | Partner WOD, WOD, Yoga | No Comments

David R


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. Push Press
5-5-5-5
Work to a Heavy 5 rep for the day

B. 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

Post load for press and time for the WOD. Ex: 195#, 12:49 Rx.



And coming Saturday...

Partner WOD. Teams of 2:
AMRAP 20

20 Thrusters (m = 65/95/115, w = 45/65/75)
20 Box Jumps (m = 20/24/30”, w = 12/20/24”)
20 Kettlebell Swings (m = 35/53/70, w = 26/35/53)
20 Bar Over Burpees

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 L3


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

B. 4 Rounds Not For Time
300/250m Row
16 Single Arm DB Floor Press from Glute Bridge (50/35) (switch hands after 8 reps)
16 Single Arm DB Lunges (switch hands after 8 reps)
Rest 2 minutes between rounds

Score average row split. Ex: 0:52.7

Sunday Schedule

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

TUES 02.04.20

By | WOD, Yoga | No Comments

Work hard each day and the odds will shift in your favor.


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- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. AMRAP 15
10 Power Snatch (95/65)
10 Hand Release Pushups
10 Goblet Squats (53/35)
10 Toes To Bar

Post load for Snatch and round and reps for the AMRAP. Ex: 185#, 6+13 Rx.


And coming tomorrow...

EMOM 25 (45 seconds work: 15 seconds rest)
Min 1: Cal Row
Min 2: Burpees
Min 3: Lunges
Min 4: Sit Ups
Min 5: Slam Balls (30/20)

Post total calories on row. Ex: 102.

FRI 01.31.20

By | Partner WOD, WOD, Yoga | No Comments

Smiles at 6 am circle up!


Today's schedule

5a: All Levels CrossFit- Ellen
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Michael
12n: All Levels CrossFit- Michael
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. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 8
2 Rope Climbs*
14 Pistols
11 DB Clean and Jerk (50/35’s)

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.



And coming Saturday...

Infinity War
Teams of 3

AMRAP 5
33 Hang Power Cleans (165/115)
600m Run
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (155/105)
60/42 Cal Row
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (135/95)
60/42 Calorie Bike
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (115/85)
600/500m Ski
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (95/65)
210 Double Unders
42 Box Jump Overs

1 teammate working at a time. Teams my partition the reps any way.


Post total reps from all AMRAPs. Total reps per round = 78 (cardio elements are 3 “reps”)
Ex: 305 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. 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 (35/20)
22 KB Deadlifts (53/35's)
180m Shuttle Sprints (18 x 10m)

Record time to complete WOD Ex. 210, 45, 9:49 Rx


Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Cancelled for the Superbowl. Enjoy the game!

FRI 01.24.20

By | Partner WOD, WOD, Yoga | No Comments

Nikkia holding a plank


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. For Time [18min cap] 30-20-10
Deadlifts (155/105)
Burpees
50 Double Unders at the Beginning of Each Round

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

Post time for the WOD and load for front squat. Ex: 13:12 Rx, 325#.



And coming Saturday...

Triple Double
AMRAP 5
150m Run
10 Slam Balls (30/20)
-rest 5 minutes-
AMRAP 5
15/12 Calorie Row
10 DB Hang Clean & Jerk (50/35)(5 reps then switch)
-rest 5 minutes-
AMRAP 5
5 Devil's Press (50/35's)
10 Toes to Bar

Rounds plus reps for each AMRAP. 10m = 1 rep. Ex: 3+20, 3+4, 3+2 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...

For Time
60 Overhead Plate Lunges (45/25)
40 Chest to Bar Pull Ups
20 Hang Power Snatches (95/65)
10 Squat Cleans
5 Bar Muscle Ups
100m Sled Push (135/90)

Post time for WOD. Ex: 11:23 Rx


Sunday Schedule

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