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back squat

MON 04.23.18

By | WOD | No Comments

Kathy


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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. Increasing weight each round:
10-8-6-4-2

Back Squat
Strict Press
Deadlift

B. Hip Stretches

Post load for final set of each lift. Ex: 13:15 Rx
365#, 185#, 455#

And coming tomorrow...

A. Front Squat:
In 12 minutes work up to a heavy double at 90% 1 RM

B. “Heartbreak Kid” [13 Minute Time Cap]
3 Rounds:
10 Front Squats (m = 115/155/185, w = 75/105/125)
20 Pullups (L2/L3+ = Strict)
50 Double-unders

Post load for Squat and time for the WOD.
Ex: 315#, 9:49 L2+

MON 04.16.18

By | WOD | No Comments

Rob


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

Workout of the Day (WOD)

A. 3 Rounds For Time
25 Wallballs (20/14)
20 Kettlebell Swings (53/35)
15 Pull Ups
10 Back Squats (225/155)*
*No more than 60% of 1RM Back Squat

B. Hip Stretches

Post time for the WOD. Ex: 13:15 Rx

And coming tomorrow...

Tax Day
10 Rounds:

30 seconds Max Toes to Bar
30 seconds Rest
30 seconds Max Ring Dips
30 seconds Rest
30 seconds Max Deadlifts (body weight)
30 seconds Rest
30 seconds Max Handstand Push Ups
30 seconds Rest

Record total reps for each movement. Ex: 84, 75, 80 @ 215#, 88 Rx

THUR 04.12.18

By | WOD | No Comments

Heidi


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Erica
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: 10-8-6-4-2

B. AMRAP 12
9 Deadlifts (225/155)
12 Burpees Over Bar
30 Double Unders

Post load for Squat and rounds and reps for AMRAP. Ex: 330#, 5+17 Rx.

And coming tomorrow...

For Time [24 Minute Time Cap]:
600m Run
21-15-9
Thruster w/ Slam Ball (m = 15/20/30, w = 10/15/20)
Sit Ups
400m Run
15-12-9
Slam Balls (m = 15/20/30, w = 10/15/20)
V-Ups
200m Run
12-9-6
Burpees
Mountain Climbers (x2)

Post time for the WOD. Ex: 17:13 L2

WED 04.04.18

By | WOD | No Comments

Chris B.


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

B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Barbell weight (65/95/115, 45/65/80)

Post load for deadlift and time for WOD. Ex: 415#, 9:48 L3

And coming tomorrow...

A. Rope Climbs: In 15 minutes work on rope climbing technique**

B. “Upper Hand”
20 Minute AMRAP

2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges

**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.

† (Rx+ = 8 Strict HSPU)

Post rounds and reps for the WOD. Ex: 7 + 4 Rx.

THUR 03.29.18

By | WOD | No Comments

"Do or do not!" Yoda T-shirt


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: In 15 minutes working up to a 3 rep max.

B. 12 Minute AMRAP
12 Burpees
12 Pullups (Rx+ = C2B)
12 Slamballs (20/15)

Post load for squats and rounds for AMRAP. Ex: 290#, 4+18 Rx+.


And coming tomorrow...

13.4

A. Power Clean & Push Jerk: 2-2-2-2-2. 70-75-80-85-87% Working up to a heavy set of 2. Rest 3 minutes between sets.

B. CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15-18-...

Clean and Jerk (135/95)
Toes to bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Scaled weight (95/65), L1 weight (65/45).

Post weight for clean and jerk and total reps completed for the AMRAP. Ex: 245#, 121 Rx

TUES 02.27.18

By | WOD, Yoga | No Comments

Adam R.


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- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“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.

And coming tomorrow...

A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions

B. For Time [30 Minute Time Cap]
L3
2k Run*
15 Muscle Ups**
2k Run

*Run L2 = 1600m, L1 = 1200m

**Scale Muscle Ups to:
15 Bar Muscle Ups
15 Ring Dips + 15 Chest to bar Pullups
15 Box Ring Dips + 15 Pullups
15 Straight Leg Dips + 15 Barbell Assisted Pullups
15 Bent Knee Dips + 15 Ring Rows

Post time to complete WOD. Ex: 22:15 L3

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.