WOD's & News

Check out what's going on at CrossFit Midtown

3×5

MON 02.26.18

By | WOD | No Comments

Ready for Monday like right before 3,2,1... go of a WOD.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
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. Same weight each set. Max reps on final set.

B. 7 Rounds (45 seconds at each station)
Station 1: 35 Double Unders
Station 2: 1 Snatch

Make one snatch attempt per round.

Post load and reps for squat and total of all successful snatches. Do not count missed reps.
Ex: 295#, 7 reps, 930#.


And coming tomorrow...

“Zeus” [40 Minute Time Cap]
Three rounds for time of:

30 Wallball shots (20/14 to 10/9ft)
30 Sumo deadlift high-pull (75/55)
30 Box jump (20/16”)
30 Push press (75/55)
30 Cal Row
30 Push-ups
10 Body weight Back squat

Post load for back squat and time for the WOD. Ex: 225#, 38:50 Rx.

FRI 12.29.17

By | Partner WOD, WOD, Yoga | No Comments

Farmer's carry into the sunset


Today's schedule

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

Workout of the Day (WOD)

A. Thruster: 1-1-1-1-1. Increasing.

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

Post load for thruster and load and reps for Bench. Ex: 250#, 245#, 6 reps.

And coming Saturday...

“Firebird”
4 Rounds For Time [24 Minute Time Cap]:

300m Run
50 Pushups
5 Squat Snatch (70% 1RM)

Both partners run 300m. Reps for pushups and Snatch are team totals and 1 partner working at a time.

Post time to complete the WOD. Ex: 18:49 at 105# Rx.

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
11a: Open Gym- Michael
12:15p: Yoga- Lana
Evening classes cancelled for New Year's Eve!

Monday Schedule

Closed for New Year's!

WED 10.25.17

By | WOD | No Comments

Sea of Turkish Get Ups


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
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. Weighted Pullups: 3 sets of 5 reps worksets. Max reps 3rd set.

B. Rep Rounds For Time [14 Minute Time Cap]
21-18-15-12-9-6-3
Sumo Deadlift High Pull (m = 65/75/95, w = 45/55/65)
7-6-5-4-3-2-1
Shuttle Sprint (20m down 20m back = 1)

Post weight and reps for pullups, then time for the WOD.
Ex: 50#, 6 reps, 10:11 L3.


And coming tomorrow...

A. Split Jerk: 10 sets of 2 reps. Complete 1 set every 2 minutes (E2MOM)
Alternate stance for each rep.
Start at 60% of 1RM and work up to 85%

B. AMRAP Wallballs
Complete 1 set of unbroken wallballs
L1 = 30-59 seconds
L2 = 60-89 seconds
L3 = 90-119 seconds
L4 = 120 seconds

Select a weight and height and Level (time) that you can go unbroken.

Post load for split jerk (highest/2nd highest) and wallball weight @ height and reps.
Ex: 240/235#, 20# @10ft 43 reps L3.

THUR 09.28.17

By | WOD | No Comments

Elana


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: 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. Back Squat: 3 sets of 5 reps. Worksets at the same weight. Rest 3 minutes between sets. Max reps on the 3rd set.

B. For Time [6 Minute Time Cap]
70 Double Unders
35 Wallballs**
70 Double Unders

Scale Double Unders to 35 DU+singles 1:2 (ie half the reps), Speed Step 1:1, Singles 1:1.

**Wallball Levels
L1 = (10# to 9ft/6# to 8ft)
L2 = (14# to 10ft/10# to 9ft)
L3 = (20# to 10ft/14# to 10ft)
L+ = 55 Wallball reps.

For the WOD pick a skill and level that you can go unbroken for the jump rope and Wallballs. For athletes between levels on the Wallball, consider doing the lower level at L+. Ex: L1+ men = 55 wallballl reps at 10# to 9ft.

Post load and reps for Back Squat and time for WOD. Ex: 305#, 7 reps, 4:49 L3+.

And coming tomorrow...

A. Handstand Walk: Spend 15 minutes practicing HS walk progressions.

B. 3 Rounds [21 Minute Time Cap]
100m Walking Lunges
20m HS Walk
50 Kettlebell Swings**

**Kettlebell Scale:
L3 = 16/12kg
L2 = 12/8kg
L1 = 15/10# dumbbell

Post time for WOD. Ex: 18:45 L3

MON 08.21.17

By | WOD | No Comments

Camille


CFM Upcoming Events

Thursday, August 24th: 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, 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!



Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Brianna
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. Max reps on final set.

B. Tabata It Again:
8 rounds each movement (20 seconds work : 10 seconds rest)
Double Unders
Pushups
Row for Cal
Double Unders

Post load and reps for Back Squat and total reps for each movement. Ex: 240#, 8 reps, 210, 55, 74, 188 Rx.

And coming tomorrow...

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 = 95/115/155, 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.

THUR 08.03.17

By | WOD | No Comments

Cary and Lee leading off the sprint


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: 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. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.

B. 14 Minute Every minute on the minute (EMOM):
ODD: 2x50m Shuttle sprint for time
EVEN: 20 seconds reverse plank hold (Purvottanasana)

Post load and reps for Bench, and total time (seconds) for sprints. Ex: 245#, 6 reps, 148 seconds

And coming tomorrow...

A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.

B. 10 Minute AMRAP Ascending Ladder
Rep Rounds of:
3-6-9-12-15-18-21-24-...
Ring Rows
AbMat V-Ups
6 Deadlift (225/155) [65% of part A]
Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx


CFM Upcoming Events

Wednesday, August 2nd and 9th Mobility Nights with Dr. Jackie Varnum. Mobility Night is at 6:30pm and group classes will run on the half hour. This will be a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the shoulder and overhead movements. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the overhead press and overhead squat.

Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

Thursday, August 24th: 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!

WED 08.02.17 Mobility Night!

By | Events, WOD | No Comments

Dyer shouldering a sandbag #31Heroes WOD


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night- Dr. Jackie Varnum
7:30p: All Levels CrossFit- Anthony
8:30p: Open Gym- Michael

Workout of the Day (WOD)

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

B. 7 Rounds For Time [Time cap 16 minutes]
7 Power Snatch (m = 45/75/95, w = 35/55/65)
7 Air Squats
**At end of 1st minute and every minute on the minute 5 Burpees (L+ = 7 Burpees).

Post load and reps for squat and time to complete rounds. Ex: 325#, 8 reps, 9:50 L3+

And coming tomorrow...

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.

B. 14 Minute Every minute on the minute (EMOM):
ODD: 2x50m Shuttle sprint for time
EVEN: 20 seconds reverse plank hold (Purvottanasana)

Post load and reps for Bench, and total time (seconds) for sprints. Ex: 245#, 6 reps, 148 seconds

CFM Upcoming Events

Wednesday, August 2nd and 9th Mobility Nights with Dr. Jackie Varnum. Mobility Night is at 6:30pm and group classes will run on the half hour. This will be a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the shoulder and overhead movements. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the overhead press and overhead squat.

Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

Thursday, August 24th: 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!