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400m run

WED 10.18.17

By | WOD | No Comments

Ryan on a lateral box jump over


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Stacy
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. Seated Box Jumps: 5 sets of 3 reps worksets (same height). Complete 1 set every 3 minutes.

B. For Time [28 Minute Time Cap]
1000m Run**
40 Situp
Rest 3 minutes
800m Run
30 Situps
Rest 2 minutes
600m Run
20 Situps
Rest 1 minute
400m Run
10 Situps

**Rx+ = 1600m-1200m-800m-400m Runs

Post the height for the box jumps and time for WOD. Ex: 42”, 22:30 Rx.

And coming tomorrow... Bring-A-Friend Day!!

A. Bench Press: 3-3-3 increasing at 85-87-90% of 1 RM. Rest 3 minutes after each set.

B. “Ruff Rowers II”
20 Minute AMRAP:

Teams of 3:
7 Calorie Row
7 Kettlebell Swings (m = 16/24/32, w = 12/16/24)
7 Slamballs (20/15)
7 Plank to Games Box Jump Overs (24/20”)

At 3,2,1, go… the first teammate completes 7 Cal Row. Once finished they advance to the Kettlebell Swings (KBS) and the 2nd teammate may start their row. Continue through the movements conga line style once your teammate clears that station. 1 person working at a time at each station.

Score total Calories rowed. Ex: 149 L3.

MON 10.02.17

By | WOD | No Comments

Erik keeping the bar balanced for an overhead squat.


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
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. For Time [24 Minute Time Cap]

Open: 300m Run**

Rest 2 minutes

Then complete...
4 Rounds
7 Dumbbell Power Cleans
6 Dumbbell Front Squats
5 Dumbbell Push Press
300m Run**
Rest 2 minutes between each round

Dumbbell Weights
(m = 25/35/50, w = 15/20/35)

Levels For Run
L1: 300m
L2: 400m
L3: 500m

B. 3-Way Hamstring Stretch
https://www.youtube.com/watch?v=5si3Pjmnddo

Post time for 1st Run (300m, 400m, or 500m) and total time for WOD.
Ex: 1:35 400m, 18:34 L2.


And coming tomorrow...

A. Turkish Get ups: Complete 4 sets of 4 reps increasing weight.

B. “Lucky 13”
13 Minute AMRAP

13 Toes to Bar*
13 Kettlebell Swings (m = 16/24/32kg, w = 12/16/24kg) (L1 = Russian Swings)
13 Lateral Box Jump Overs (m = 24/24/30, w = 20/20/24)**

*Toes to Bar Levels
L3: T2B
L2: Wall Situps
L1: Wall Situps

**Step ups and downs permitted for Level 1 and 2.

This workout has been developed in collaboration with Neal Maddox to get your heart pumping and legs and lungs burning. Pick a skill level that doesn't result in getting stuck for too long. If you have T2B but not yet 13 unbroken, Level 2 could be right. If hanging on the bar will be challenging for that many reps, you might consider going to Level 1 so you can keep moving and get more work done!

Speak with your coach if you have questions about which level is most appropriate for you. Enjoy the workout, and see you on the whiteboard!

Post load for TGU and rounds+reps completed in the AMRAP. Ex: 55#, 5+32 L3

MON 09.25.17

By | WOD | No Comments

School of Fitness


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
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. Strict Press: 3-3-3-3-3-3-3
Increasing weight
Start at 60% and work up to 90-95% of 1 RM Strict Press

B. For Time
400m Run
Rest 2 minutes
400m Run

Post load for press and time for WOD. Ex: 165#, 5:22.

And coming tomorrow...

A. Front Rack Mobility: Spend 10 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extensor stretch

B. “Jackie Max”
7 Minute AMRAP

500m Row
25 Thursters (m = 35/45/45, w = 15/35/35)
15 Ring Rows L1 / Pullups L2 / C2B L3

Every 10m = 1 rep on the row.

Post rounds and reps completed for WOD. Ex: 1+82 L3.

MON 08.07.17

By | WOD | No Comments

Cary starting his rope climb ascent


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!

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
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. For Time: [15 Minute Time Cap]
400m Run
21-15-10 Chest To Bar Pullups

(Rx+ = 15-10-6 Muscle Ups)

Post load and reps for Front Squat, and time to complete WOD.
Ex: 285#, 4 reps. 11:09 Rx+


And coming tomorrow...

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (75% of 1 RM)

B. Partner WOD
8 Rounds for Time: [16 Minute Time Cap]

3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each partner completes 8 rounds. Reps are per person. 1 partner starts on C&J and the other on the box. Both partners may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

WED 07.19.17

By | WOD | No Comments

Nancy


Today's schedule

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

Workout of the Day (WOD)

A. Front Squat: In 12 minutes work up to a heavy weight (85% 1RM Clean) complex of:
1 Clean + 1 Front Squat

B. For Time [25 minute time cap]:
400m Run
45 Double Unders**
15 Front Squat (m = 95/135/185, w = 65/95/125)
45 Double Unders
800m Run
45 Double Unders
15 Front Squat (m = 95/135/185, w = 65/95/125)
45 Double Unders
400m Run

**Scale DUs: (DU+Singles) 20 reps, Speed Step 1:1, Singles 1:1

Post weight for complex and time to complete WOD.
Ex: 195#, 14:43 L2


And coming tomorrow...

A. In 15 minutes work up to a heavy complex:
1 Push Press
2 Jerk (Push or Split)

B. 5 Rounds For Time (@ 75% of complex) [14 Minute Time Cap]
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees
Rest 1 minute between rounds

Post load for complex and time to complete rounds. Ex: 205#, 8:50 @ 165#

CFM Upcoming Events

Thursday, July 27th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. 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!

#workouttoremember


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. #rememberthefallen #workouttoremember

WED 07.12.17

By | WOD, Yoga | No Comments

Coach Anthony


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
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. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.

B. Rep Rounds for Time. [30 Minute Time Cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (m = 75/95/135/165, w = 55/65/95/115)
20-10-5 Lateral Barbell Burpees

Post max consecutive reps for singles. Post time to complete rep rounds. Ex: 218, 18:50 L3

And coming tomorrow...

A. Push Press: In 15 minutes work up to a 3 rep max.

B. Triple (As many rounds & repetitions as possible) AMRAP:
3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
30 Double Unders**

1 minute Rest

3 minutes AMRAP
10 Pushups (Rx+ = Hand Release)
30 Double Unders

1 minute Rest

3 minutes AMRAP
10 Air Squats
30 Double Unders

**Scale Double Unders to 15 (Du+singles), Speed Step (R+L=1) 1:1, or to Singles 1:1

Post load for push press. Post total reps from all 3 AMRAPs (40 reps per round).
Ex: 255#, 458. Rx


CFM Upcoming Events

Thursday, July 27th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. 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!

#workouttoremember


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. #rememberthefallen #workouttoremember

THUR 07.06.17

By | WOD | No Comments

Shannon and Paul head to head challenge.


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- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Anthony
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Cleans: In 15 minutes complete 6 sets 1 rep working up in weight.
70-75-80-85-87-90%

B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 65/95/125/155, w = 45/65/85/105)
400m Run

Post load and type of clean and time to finish WOD.
Ex: 235# Squat Clean, 9:34. L4


And coming tomorrow...

A. 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)

B. 5 Rounds: Kettlebell weight (24/16kg) [13 Minute Time Cap]
8 One-arm Russian Kettlebell Swings (Alternating arms)
4 One-arm Kettlebell Front Squat (Left arm)
8 One-arm Kettlebell Snatch (Alternating arms)
4 One-arm Kettlebell Front Squat (Right arm)

Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 28, 8:10 Rx.


CFM Upcoming Events

Sunday, July 9th:Aerobic Capacity Workout Series begins this Sunday at 8am and continues each Sunday for 8 weeks. Price is $40 and good for 8 sessions. Take your workouts to the next level by improving your conditioning with targeted running intervals:
Click here to register for the workout series:
http://bit.ly/AerobicCapacityRegistration2017

Eat well and enjoy what you eat!


Monday, July 10th:CFM hosts a Nutrition Seminar for Monday, July 10th from 6-8pm. $25 per person. “Own Your Eating” presented by Jason Ackerman CF-L4 and CrossFit Seminar Staff. Click here to reserve your spot. Seminar is capped at 20.

Thursday, July 27th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. 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!

#workouttoremember


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. #rememberthefallen #workouttoremember