WOD's & News

Check out what's going on at CrossFit Midtown

Category Archives: Yoga

FRI 05.01.15

By | WOD, Yoga | No Comments
Lunge walk warmup with Coach Justin

Lunge walk warmup with Coach Justin

Today's schedule

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

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5. Sub strict or segmented pullup+negative.

B. Complete For Time:
OPEN: 400m Run
3 Rounds
12 One-arm alternating kettlebell snatch (16/8kg)
20 Box Jumps (24/20”)
12 Hand release pushups
200m Run

Post load and reps for pullups and time for WOD. Ex: 57#, 7 reps, 13:12 Rx

And coming Saturday...

Partner WOD
Complete 3 Rounds For Time
400m Run
40 Power Clean (120/85)
4 Rope Climbs
40 Air Squats

**Wear long socks or pants to protect legs on rope climbs. Reps are team totals. Only one person working at a time except 400m is by both partners at the same time. One barbell, one rope per team.

Post time for WOD. Ex: 19:19 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 04.24.15

By | WOD, Yoga | No Comments
The Kettlebell Swing Why are certain movements so popular in CrossFit? Through analysis of the two kettlebell swings and two other CrossFit staples, the clean & jerk and the Thruster this should further elucidate our thinking in selecting exercises for regular inclusion in the CrossFit program ...Click here to read more "The CrossFit Journal"

7pm group stretch

7pm group stretch

Today's schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin

Workout of the Day (WOD)

A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)

B. 3 Rounds for Time
15 Deadlift (155/105)
30 Kettlebell Swings (20/12 kg)
45 Double Unders (Singles 3:1)

Post load for deadlift and time for WOD. Ex: 335#, 10:09 Rx.

And coming Saturday...

Partner WOD
20-18-16-14-12-10 Rep Rounds of
Power Clean (135/95)
Toes to bar
8 Tire flips each round

All reps are team totals. One partner working at a time. Tire flips may be partner flips.

Post time for WOD. Ex: 18:19 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 04.03.15

By | WOD, Yoga | No Comments
Adam K ready to lift

Adam K ready to lift

Today's schedule

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

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5. Worksets. Max reps 3rd Set.

B. 4 Rounds For Time:
12 Overhead Walking Lunge Steps (35/25)
12 Burpees
12 Atomic Situps (35/25# plate)

Post load and reps for pullups and time for WOD. Ex: 55#, 5 reps, 10:12 Rx.

And coming Saturday...

A. Turkish get ups ladder: 6 reps at each weight. Select starting weight and increase weight each set for a total of 5 sets.
DBs: 6, 8, 10, 12, 15, 20, 25, 30#
KBs: 17, 26, 35, 44, 53, 70#

B. Partner Wod
5 Rounds for Time
30 Wall ball shots 10’ target (20/14)
12 Turkish getups (20/12kg)
200m Sprint

1 partner working at a time for Wallballs and TGU. All Rep counts are team totals. Both partners run 200m at same time.

Post time for WOD. Ex: 21:10 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Easter Sunday: classes cancelled

FRI 03.27.15

By | CrossFit Games, WOD, Yoga | No Comments
Thruster Like Froning, And A Few Tips To Do Them More Efficiently.If there’s one exercise that’s synonymous with CrossFit, it’s probably the thruster. Heck, the term thruster was first coined by CrossFit. Ask Games champ Rich Froning what he thinks the best exercise is and he’ll say it’s the thruster...Click here to read more: WHAT’S IN A THRUSTER? "Box Life Magazine"

Christine getting elevated on box jumps

Christine getting elevated on box jumps

Today's schedule

6a: All Levels CrossFit- Tom
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

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

B. 4 Rounds For Time
6 Kettlebell Dead Clean (24’s/16’s kg)
8 Box Jumps (24”/20”)
10 Pushups
20 Lateral Hops (parallette bar)

Post load and reps for bench and post time for WOD. Ex: 230#, 6 reps, 8:13 Rx.

And coming Saturday...

Open 15.5:
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65) (Scaled 65/45)

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 03.06.15

By | CrossFit Games, WOD, Yoga | No Comments
Double Unders and Burpees still to come in 2015 Open.

Double Unders and Burpees still to come in 2015 Open.

Today's schedule

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

Workout of the Day (WOD)

A. Strict Muscle Ups: In 15 minutes work on strict muscle up transitions

B. 3 Rounds For Time
5 Muscle Ups
10 1-Arm Alternating Kettlebell Snatch (20/12kg)
75 Double Unders

Post time to complete WOD. Ex: 8:20 Rx

And coming Saturday...

Open 15.2:
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 02.20.15

By | Quarterly Progress Checks, WOD, Yoga | No Comments
Who loves bacon!?

Who loves bacon!?

Today's schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Thruster: In 10 minutes work up to a moderate set of 2 from the rack

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx

And coming Saturday...

A. Power Clean: 10 Minute EMOM 2 reps (75% of 1 rep max)

B. Partner "Wittman"
7 Rounds
15 Kettlebell swings, (24/16kg)
15 Power Clean (95/65)
15 Box jumps (24/20)

One partner working at a time. Partners must alternate each movement and may complete full rounds an alternate or leap frog each movement. Once a partner starts a set of 15 they must finish that set.

Post load for power clean and time to complete WOD. Ex: 210#, 15:55 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 02.13.15

By | WOD, Yoga | No Comments
Saturday Yoga

Saturday Yoga

Today's schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Deadlift: 5 rep max.

B. 3 Rounds
20 Calorie Row
10 Deadlifts (225/155)
20 Wallballs (20/14)

Post load for deadlift and time for WOD. Ex: 375#, 9:12 Rx.

And coming Saturday...

Partner WOD: 20 Minute AMRAP
20 Thrusters (100/70)
20 Box Jumps (20”)
20 Kettlebell Swings (m = 32/24, w =24/16kg)
20 Pullups (C2B Rx+)

All reps are team totals. Partners may partition the reps any way. One partner working at a time.

Score rounds and reps for the WOD. Ex: 5 + 12 Rx+

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym