WOD's & News

Check out what's going on at CrossFit Midtown

Category Archives: Yoga

FRI 10.02.15

By | Lurong Living Championship Challenge, Partner WOD, WOD, Yoga | No Comments
Saturday morning circle up.

Saturday morning circle up.


Today's schedule

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

Workout of the Day (WOD)

A. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)

B. For Time [11 minute time cap]:
9-7-5
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups

Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+

And coming Saturday...

9am and 10am Class: “Big Boat Race Relay”
Teams of 3
Two Rounds:
9 x 200 Meter Run
9 x 200 Meter Row
One teammate works while the others rest

Post time to complete WOD. Ex: 31:34 Rx

11am Class: Lurong "50's Chipper"
Click here for complete WOD details.


Saturday Schedule

9a: All Levels CrossFit- Justin
10a: All Levels CrossFit- Justin
11a: All Levels CrossFit-Lurong "50's Chipper"- Justin
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

TUES 09.29.15 “50’s Chipper”

By | Lurong Living Championship Challenge, WOD, Yoga | No Comments
Lauren gliding through kettlebell swings

Lauren gliding through kettlebell swings


Today's schedule

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

Challenge WOD 3 "50's Chipper"

Challenge WOD 3 "50's Chipper"


Workout of the Day (WOD)

“50s Chipper"

Level 3**
50 Wallballs (20/14) at 10/9ft
50 1-arm Dumbbell Snatch (alt) (70/50)
50 Pistols
50 Chest-to-bar Pullups

Levels 1 and 2 Options:
Wallballs: L2 = 20# at 9ft / 14# at 8ft, L1 = 20#/14# Medball Cleans
DB Snatch: L2 = (50/35), L1 = (25/15)
Pistols: L2 = Single leg squat touchdowns, L1 = Air Squat
C2B Pullups: L2 = Pullups, L1 = Bent knee ring row

**Click here to see WOD description for Level 1 and 2:
"50s Chipper" WOD Description and Standards

Post time to complete the WOD or every unfinished rep when time expires results in a 1 second penalty per rep. Ex: 14:27 L3

And coming tomorrow...

A. Deadlift: 7 minute EMOM 1 Deadlift. 80% of 1RM at tempo (3-0-3-1)

B. 3 Rounds For Time:
200m Front Rack Kettlebell Carry (2) (24/16kg)
40 AbMat Situps

Post load for load for Front Squat and time to complete WOD. Ex: 245#, 8:20 Rx

FRI 09.25.15

By | Lurong Living Championship Challenge, Partner WOD, WOD, Yoga | No Comments
Champion Test. We'll repeat this workout in 6 weeks as part of our Fall fitness and nutrition Lurong Living Challenge.

Champion Test. We'll repeat this workout in 6 weeks as part of our Fall fitness and nutrition Lurong Living Challenge.


Today's schedule

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

Workout of the Day (WOD)

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

B. For Time [16 minute time cap]:
OPEN: 100 Double Unders**
21-15-9
Kettlebell Swings (24/16kg)
Burpees
CLOSE: 100 Double Unders

**Scale 1:1 Singles, 1:1 Speed Step, 35 (DU + Single)

Post load and reps for Bench and time to complete WOD Ex: 185#, 9:38 Rx.

And coming Saturday...

9am and 10am Class: Team “Hammer”
5 Rounds
5 Power Clean
10 Front Squat
5 Jerk
20 Pullups

L1/L2/L3 Weight: (m = 75/105/135, w = 50/75/95). Rounds and reps are team totals. Partners may partition reps any way. One person working at a time. All 5 Power Clean must be finished before starting the 10 Front Squat, and so on.

Post time to complete WOD. Ex: 13:45 L3.

11am Class: Lurong "The Olympian"
Click here for complete WOD details.


Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit-Lurong "The Olympian"- Michael
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 09.18.15

By | Lurong Living Championship Challenge, WOD, Yoga | No Comments
CFM Yoda T-shirt. "Do or do not. There is no try."

CFM Yoda T-shirt. "Do or do not. There is no try."


Today's schedule

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

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 (Rx+ = C2B pullups)
7 Push Jerk (m = 105/135, w = 70/95)
7 Burpees

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

And coming Saturday...

9am and 10am Class: 4 Rounds For Time
200m Row
10 Box Jump Overs (24/20”)
200m Run
10 GHD Situps
20m Mini Sled Push (50/25)

Each round movements may be completed in any order (You may not end a round and begin a round with the same movement ie: 200m Run to end round 1 and then a 200m run to start round 2). Once you start on a movement all reps for that movement must be finished before moving on to the next.

Post time for WOD. Ex: 17:20 Rx.

11am Class: Lurong "Champion Test"
Click here for complete WOD details.


Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit-Lurong "Champion Test"- Tom
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Annie Harbison. Click here to reserve

TUES 09.01.15 Yoga Tonight at 8:15pm!

By | WOD, Yoga | No Comments
Coach Travis teaching the front box squat with Justin demoing

Coach Travis teaching the front box squat with Justin demoing


Today's schedule

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

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 8 minutes:
@ 75% 1RM Snatch
1 Power Snatch
1 Overhead Squat

B. For Time [14 minute time cap]
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders**

**Scale to DU+Single (35 reps), Speed Step (1:1), Singles (1:1)

Post load for Snatch Complex and time to complete WOD. Ex: 145#, 8:49 Rx

And coming tomorrow...

A. Deadlift: In 15 minutes work up to a 5 rep max.

B. 4 Rounds
200m Run
20m Foot-Hand Crawl
20m Walking Lunge Steps

Post load for Deadlift and time to compete WOD. Ex: 355#, 8:18 Rx.

FRI 08.28.15

By | Lurong Living Championship Challenge, WOD, Yoga | No Comments
Keep up the good work! Partner WOD from Saturday.

Keep up the good work! Partner WOD from Saturday.


Today's schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

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...

"2008 CrossFit Games Workout B"

5 Rounds [7 Minute Time Cap]

5 Deadlift (m=135/225/275, w=95/135/185)
10 Burpees

The next Lurong Living Championship Pre-Challenge Prize WOD has been posted: http://challengeseries.lurongliving.com/champ15/blog/announcements/performance-contest-release-surprise-wod

The weights are Level 1, 2, and 3 respectively and how the competition will be scaled for all future workouts. The highest score in Level 1 would be weighted higher than the lowest score in level 3. This way athletes can choose week to week how they'd like to perform a given workout. The goal is to move well at your level: strength, work capacity, and movement proficiency.

Post your time for the WOD and level. Ex: 4:52 L1


Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

TUES 08.25.15

By | WOD, Yoga | No Comments
Matt completing a set of deadlift in the WOD

Matt completing a set of deadlift in the WOD


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
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 Clean: 10 minutes every minute on the minute 1 Power Clean. 80% of 1 rep max.

B. 3 Rounds for Time [12 minute Time Cap]
7 Power Clean (m = 95/120/155, w = 65/85/105)*
5 Front Squat
3 Push Jerk
15 Toes to Bar
Rest 1 minute between rounds

*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).

Post max load for Power Clean and time to complete WOD. Ex: 185#, 8:35 L2.

And coming tomorrow...

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

B. 5 Rounds for Time: [16 minute time cap]
6 Pullups (C2B = Rx+)
12 Wallball shots 10ft (20/14)
200m Sprint

Post load and reps for Press and time to compete WOD. Ex: 160#, 6 reps, 10:18 Rx.