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amrap

TUES 10.17.17

By | Lurong Championship Challenge, WOD, Yoga | No Comments

Aerobic capacity track workout with Coach Travis


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)

“Nimble Sasquatch"
14 Minute AMRAP


Level 3
2-4-6-8-10-... Squat Clean & Jerk (165/115)
1-2-3-4-5-... Muscle Up
Continue adding 2 Squat Clean & Jerks and 1 Muscle Up per Round

Level 2
2-4-6-8-10-... Squat Clean & Jerk (135/95)
2-4-6-8-10-... Pullups
Continue adding 2 Squat Clean & Jerks and 2 Pull-Ups per Round

Level 1
2-4-6-8-10-... Clean & Jerk (65/45)
3-6-9-12-15-... Ring Rows
Continue adding 2 Clean & Jerks and 3 Ring Rows per Round

This WOD is designed to test your strength and gymnastics skills under fatigue. My advice for this workout is to pick the level that allows you to keep moving without more than a 10-second rest in between any given rep. So, no you won't go unbroken throughout the workout, but don't be standing around for half the workout just to grind through a few reps. The weight should be no more than 75% of your 1RM. The workout is even spicy for me at Level 2, so don't let your pride get in the way of getting in a phenomenal workout. - Neal Maddox - 7 Time Games Athlete

Post rounds plus reps completed. Ex: 6+8 L3

And coming tomorrow...

TBA

THUR 10.05.17

By | WOD | No Comments

Jon


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. Muscle Up: In 15 minutes practice the muscle up transition

B. “Nate”
20 Minute AMRAP

2 Muscle Up
4 Handstand pushups
8 Kettlebell Swings

Post rounds and rep for AMRAP. Ex: 13+2 L3

And coming tomorrow...

A. Squat Clean Complex: In 15 minutes complete 7 sets increasing weight of this complex form 50% to no more than 80% of 1RM Clean. Each rep is taken from the ground.
1 Hang Squat Clean
1 Pause Squat Clean (below the knee)

B. 3 Rounds [12 Minute Time Cap]
10 Squat Clean (m = 65/95/135, w = 45/65/95)
20/15 Cal Row

Post clean load and time for WOD. Ex: 235#, 9:40 L3

WED 08.09.17 Mobility Night!

By | Events, WOD | No Comments

Nancy and company on the first 400m sandbag carry for 31Heroes WOD.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
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. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)

B. 10 Minute AMRAP
10 Wallballs (20/14) 10ft
10m Walking Lunges
10m Foot-hand crawl

Post max load for OHS. Post rounds and reps complete for WOD. 10m = 1 rep.
Ex: 165#, 6 + 10 Rx.


And coming tomorrow...

A. Every minute on the minute (EMOM) for 10 minutes:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Dead hang L-sit hold

B. 7 Rounds For Time [14 minute time cap]:
(10/8) Cal Row
8 Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
10 AbMat Situps w/ Medball (20/14)

Post total reps of strict HSPU and time to finish WOD. Ex: 27, 10:55 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 second session will focus on the squat and hips. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the deadlift and squat.

#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. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

TUES 07.25.17

By | WOD, Yoga | No Comments

Coach Travis


Today's schedule

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

Workout of the Day (WOD)

A. Shoulder Press: 4 sets of 4 (80% of 5 rep max) (3-0-X-1)*
3 second negative. 0 seconds at the bottom (touch-and-go). *X = ½ second up (dynamic). 1 second hold at top.

B. 9 minute as many rounds as possible (AMRAP):
20 Double Unders
14 Air Squats
1 Rope Climb (15ft)**

**Athletes must wear long socks or pants to protect shins when climbing the rope. Scale to 10ft rope climb 1:1, 1ft rope climb hold for 5 seconds, Knee-raise dead hang hold 10 seconds

Post load for Press. Post total rounds and reps from AMRAP. Ex: 135#, 7+10 Rx.

And coming tomorrow...

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.

B. For Time: [11 minute time cap]
Open: 1000m Row
3 Rounds
5 Thrusters (m = 75/105/155, w = 55/75/105)
11 Burpees

Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 L3
Ex2: strict 8 reps, [41], L2


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!

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

MON 07.24.17

By | WOD | No Comments

Nancy


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. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

Today's schedule

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

Workout of the Day (WOD)

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

B. 3 Rounds: 1 minute each station
Toes to Bar
Box Jumps (24/20) Step downs only.
Plate Ground-to-Overhead (45/24)
200m Run + Hand release pushups (bonus)
Rest 2 minute between rounds

Post load and reps for Squat, total reps from 3 rounds. 200m Run = 1 rep: 6 reps 230#, 215 Rx.

And coming tomorrow...

A. Shoulder Press: 4 sets of 4 (80% of 5 rep max) (3-0-X-1)*
3 second negative. 0 seconds at the bottom (touch-and-go). *X = ½ second up (dynamic). 1 second hold at top.

B. 9 minute as many rounds as possible (AMRAP):
20 Double Unders
14 Air Squats
1 Rope Climb (15ft)**

**Athletes must wear long socks or pants to protect shins when climbing the rope. Scale to 10ft rope climb 1:1, 1ft rope climb hold for 5 seconds, Knee-raise dead hang hold 10 seconds

Post load for Press. Post total rounds and reps from AMRAP. Ex: 135#, 7+10 Rx.

TUES 07.18.17

By | WOD, Yoga | No Comments

Coach Tina


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Ellen
6p: All Levels CrossFit- Ellen
7p: All Levels CrossFit- Anthony
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Weighted Pullups: 5 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. Double AMRAP (as many rounds as possible):
3 minute AMRAP
10 Wallball shots 10ft (20/14)
10 Toes to bar
1 minute rest
3 minute AMRAP
10 Cal row
10 Lateral rower burpees
1 minute rest
REPEAT

Post load and reps for pullups, and total reps completed. Ex: 45# 6 reps, 274.

And coming tomorrow...

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


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 07.13.17

By | WOD | No Comments

#31Heroes WOD coming on Saturday, August 12th! #rememberthefallen


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- Justin
8p: Weightlifting- Anthony

Workout of the Day (WOD)

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


And coming tomorrow...

A. Bench: 3-3-3. In 9 minutes complete 3 sets working up in weight to heavy set of 3.
(85-87-90% of 1 RM)

B. For Time: [15 Minute Time Cap] #Kettlebell Friday
By In:
40 Situps**
100m Single Kettlebell Carry (m = 16/20/24/32kg, w = 12/16/20/24kg)

Then complete:
9-6-3-6-9 Power Clean (m = 95/115/135/155, w = 65/85/95/105)
9-6-3-6-9 Kettlebell Swings (m = 16/20/24/32kg, w = 12/16/20/24kg)

Cash Out:
100m Single Kettlebell Carry (m = 16/20/24/32kg, w = 12/16/20/24kg)
40 Situps**

**L+ = 70 Situps

Post load for Bench. Post time to complete WOD. Ex: 260#, 9:10 L3

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. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember