WOD's & News

Check out what's going on at CrossFit Midtown

Category Archives: Yoga

FRI 09.15.17

By | WOD, Yoga | No Comments

Alex


Today's schedule

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

Workout of the Day (WOD)

A. Clean & Jerk: 6 sets of 1 at 90% of 1 rep max. All sets same weight. Rest 90-120 seconds between each rep.

B. 5 Rounds For Time [10 minute time cap]:
7 Pullups (L+ = C2B pullups)
7 Push Jerk (m = 75/115/145, w = 55/85/105)
7 Burpees

Post load for C&J and time to complete WOD Ex: 245#, 5:48 L3+.

All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1...go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.

Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.

And coming Saturday...

“Deadshot” Partner WOD

Saturday Schedule

8a: Open Gym- Michael
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
11:15a: Yoga- Michael
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

CFM Upcoming Events

Monday, Sept 18th Lurong Championship Challenge Begins! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!

TUES 09.12.17

By | WOD, Yoga | No Comments

Marvin


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
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. As many reps & rounds as possible (AMRAP)
2 minutes AMRAP: 20 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 20 Lunges (alt)
2 minutes rest
2 minutes AMRAP: 20 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 20 Mountain Climbers (R+L=1)

**Scale Du+singles 10 reps per round, Speed Step (1:1), or Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 235#, 8 reps, 242 Rx.


And coming tomorrow...

“Champion Test”

The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio.

Deadlift (m = 75/115/155, w = 55/75/100)
1 minute rest
Box Jump Overs (m = 20/24/30”, w = 12/20/24”)
1 minute rest
Hang Power Cleans (m = 75/115/155, w = 55/75/100)
1 minute rest
Muscle Ups*
1 minute rest
Thrusters (m = 75/115/155, w = 55/75/100)
1 minute rest
Row for Calories
1 minute rest

Repeat for round 2

Weights and heights are designated (L1/L2/L3). *L2 dips straight legs / L1 dips bent knees.

At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout.

Post total reps completed in 2 rounds of the AMRAP. Ex: 204 L3.


CFM Upcoming Events

Monday, Sept 18th Lurong Championship Challenge Begins! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!

FRI 09.08.17

By | Partner WOD, WOD, Yoga | No Comments

Tom


Today's schedule

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

Workout of the Day (WOD)

A. Front Squat: In 8 minutes work up to a heavy single (from rack) (90% 1 RM).

B. Clean & Jerk: In 8 minutes work up to a heavy single (90% 1 RM).

C. Partner WOD “Two Face” [16 Minute Time Cap]
4 Rounds
10 Pullups** (L3 = C2B)
10 Power Clean
10 Front Squats
10 Push Jerk
(m = 65/95/115, w = 45/65/85)

**Scale to Kipping Single Pullups 1:2 (5 reps/rd), Barbell Pullups 1:1, Ring Rows 1:1

All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1...go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.

Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.

And coming Saturday...

“Nightwing”

With a partner complete as many rounds as possible in 19 minutes of:

9 Pullups (L1 = Ring Rows, L2 = Pullups, L3 = C2B, L4 = Ring Muscle Ups)
200m sprint
40m partner prowler push (150/100)
12 Burpee box jump-overs (20/16”)

On the burpees, jump over the box without touching it. All rounds and reps are team totals. Both partners complete the run and push together. 1 partner working at a time on the pullups and jumps.

Post rounds and reps completed by the team. Ex: 4+12 L3.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Michael
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

CFM Upcoming Events

Monday, Sept 18th Lurong Championship Challenge Begins! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!

TUES 09.05.17

By | WOD, Yoga | No Comments

Snatch warmup drills


Today's schedule

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

Workout of the Day (WOD)

A. Power Snatch: In 10 Minutes work up to a moderate/heavy single. (80% of 1 RM)

B. “Twister”
3 Rounds of 5 Minute AMRAP:5 Minute Rest between each AMRAP
On a running clock:
1st AMRAP: 0-5:00
10 Power Snatch (m = 45/75/95, w = 35/55/65)
10 Bar over Burpees

2nd AMRAP: 10:00-15:00
15 Power Snatch (m = 75/95/115, w = 55/65/85)
15 Bar Over Burpees

3rd AMRAP: 20:00-25:00
30 Power Snatch (m = 95/115/135, w = 65/85/95)
30 Bar Over Burpees

Post snatch and reps completed in each AMRAP.
Ex: 190#, 55, 45, 54 L3


And coming tomorrow...

A. Team “DVB” [35 Minute Time Cap]
8 x 200m Run with a single Medicine Ball (20/14)
8 Rounds
10 Wallballs (20/14) to 10ft
1 rope climb**
4 x 200m Run with a single Medicine Ball (20/14)
4 Rounds
10 Wallballs
1 rope climb
2 x 200m Run with a single Medicine Ball (20/14)
2 Rounds
10 Wallballs
1 rope climb

**Wear long socks or pants to protect your legs for rope climbs. Rope climbs only permitted if wearing long socks or pants. Scale for Rope climbs:
10ft climb 1:1, Seated box rope climb 2:1, floor plank rope climb 1:1, ring rows 5:1.

All reps and distances are team totals. One athlete working at a time. Partners may partition the rounds and reps any way. For the run, partners may alternate 100, 200, or 400m on the runs for 1600m, then 800m, then 400m total.

B. Calf Smash & Stretch
Barbell calf smash 1:30 each side
Banded distraction ankle stretch: 40 sec calf, 40 sec achilles each side

Post time to complete the WOD. Ex: 30:40 Rx.

CFM Upcoming Events

Monday, Sept 18th Lurong Championship Challenge Begins! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!

FRI 09.01.17

By | Partner WOD, WOD, Yoga | No Comments

CFM 31Heroes 2017 Team


Today's schedule

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

Workout of the Day (WOD)

A. Squat Clean: E2MOM for 12 minutes: 2 reps working up to a heavy double.

B. “Mexican Jumping Beans” [14 Minute Time Cap]
10 Squat Cleans, 100 Double-Unders**
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
(m = 65/95/135, w = 45/65/95)

**Scale DU to DU+singles (40-32-24-16-8), Speed Step 1:1, Singles 1:1.

Post load for clean double and time for the WOD. Ex: 235#, 11:16 L3

And coming Saturday...

Partner “Eva” [40 Minute Time Cap]
5 Rounds**
4 x 200m
30 Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
30 Pullups*

*Scale the Pullups to #halfthereps (15rep/round//team), Barbell Pullups 1:1, Ring Rows 1:1.

All reps and distances are team totals. One athlete working at a time. Partners may alternate 100, 200, or 400m on the runs for 800m total per round. **Level 1 = 4 Rounds For Time. Level 2/3 = 5 Rounds.

Post time to complete the WOD. Ex. 36:40 L3.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Neal
12:15p: Yoga- Monica

Sunday Schedule

10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

CFM Upcoming Events

Monday, Sept 18th Lurong Championship Challenge Begins! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!

TUES 08.29.17

By | WOD, Yoga | No Comments

Dez


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- Joseph
6p: All Levels CrossFit- Joseph
7p: All Levels CrossFit- Joseph
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. “Doublemint”
5 Minute AMRAP
40m Foot-Hand Crawl
10 Toes to Bar

Rest 5 minutes

5 Minute AMRAP
20m Foot-Hand Crawl
15 Kettlebell Swings (24/16kg)

B. 5-Way Shoulder Stretch
Hold each position 1 minute

Post rounds and reps from each AMRAP (10m = 1 rep).
Ex: 3+4 Rx, 4+1 Rx.


And coming tomorrow...

A. Weighted Pullups: 3 sets of 5 reps. Worksets at same weight. Max reps 3rd set.

B. “Fortitude”
30 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 28 minutes you will try to match those numbers you established during the first 2 minutes. Score the fewest cal and burpees completed in a minute.

Post reps and load for pullups and reps for EMOM. Ex: 55#, 6 reps, 15/13 Rx.

CFM Upcoming Events

Monday, Sept 18th Lurong Championship Challenge Begins! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!

FRI 08.25.17

By | Partner WOD, WOD, Yoga | No Comments

Chenyu, Adam, and Lindsay


Today's schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/3.

B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
200m run

Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.


And coming Saturday...

Partner "Alex" - Teams of 2 for time: [21 Minute Time Cap]
1000m Row
20 Power Snatches (m = 95/115/155, w = 65/85/105)
60 Burpees over the bar
20 Power Snatches (m = 95/115/155, w = 65/85/105)
1000m Row

Post time to complete the WOD. Ex: 15:34 L2

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
4-6p: Yoga Workshop- Will Milne
6p: Strength Training/Open Gym- Tina

CFM Upcoming Events

Sunday, August 27th:CFM Yoga Workshop. CFM Yoga Instructor Will Milne will teach an introductory workshop on the basics of yoga. Increase mobility, speed recovery time, prevent injury, improve posture, find new strengths and the power of relaxation. We will cover basic breathing techniques, spinal articulations, key yoga poses, and the physical and mental demands of restructuring the human body. Click here to sign up!

Monday, August 28th Lurong Championship Challenge Early Registration Deadline. Before 8/28 save $15 on registration. If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!