WOD's & News

Check out what's going on at CrossFit Midtown

ghd situp

WED 10.11.17

By | WOD | No Comments

Zach


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: Open Gym- Michael

Workout of the Day (WOD)

A. GHD Situps: Complete 3 sets of 10 reps. Rest 2 minutes between sets.

B. 3 Rounds [20 Minute Time Cap]
15 Dumbbell Bench Press (m = 25/35/50, w = 15/20/35)
25 Reverse Hypers
600m Run (L1/L2) (L3 = 800m)

Post time for the WOD. Ex: 15:50 L3.


And coming tomorrow...

A. Push Press: 7 sets of 3 reps. Increasing weight.

B. TBA

FRI 06.19.15

By | Partner WOD, WOD, Yoga | No Comments
6 Insanely Fit Guys Reveal One Thing They Do Each Day. We found six of the fittest men on the planet and asked them a simple question: What’s one thing you do each day that improves your fitness? Take a cue from their routines—and reach the best shape of your life. We teach and develop all six habits every day through training and fitness education at CrossFit Midtown...Click here to read more: Daily Habits To Follow To Take Your Fitness To Next Level "Men's Health Magazine" by MICHAEL EASTER

PK and Tina finishing the last few meters of their KB carry

PK and Tina finishing the last few meters of their KB carry


Summer Yoga Series at CrossFit Midtown

We have a 2nd guest Yoga Instructor this Saturday 6/20 at 12 PM as we begin our summer yoga series at CrossFit Midtown. Lana Wilson believes yoga is a terrific option for athletes to complement the often-repetitive motions of training particularly in CrossFit. For Lana, yoga is a lifestyle; it is freedom and bliss. She grew up watching her father practice yoga daily but it was not until she began to experience the demands of getting an engineering degree that she turned to the practice. As a former gymnast and cheerleader, Lana initially practiced yoga as an outlet for physical expression, but it grew into a sustained devotional passion as she transitioned to professional life.

Warm and energetic, Lana will lead you through a dynamic, powerful sequence that cultivates awareness of the mind-body-breath connection. Her classes build heat and intensity with an engaging blend of alignment-based instruction and focus on the foundation. Vital elements include effective flexibility training, foundation and core stabilization, strengthening and balance work.

Join us on Saturday at 12pm for a special introduction to yoga for CrossFitters lead by Lana Wilson!
Click here to reserve your spot online.


Lana Wilson working Side Crow with Atlantic Station backdrop

Lana Wilson working Side Crow with Atlantic Station backdrop


Today's schedule

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

Workout of the Day (WOD)

A. Front Squats: In 16 minutes work up to a 2 rep max.

B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps

Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx

And coming Saturday...

“Cutoff”
Competition of 2v2 or 2v1 or 1v1

3 Matches:
8 minutes As many rounds as possible (AMRAP) of:
--[Section 1]--
40 Double Unders**
4 Tandem Burpees
--[Section 2]--
100m Sprint
Clean & Jerk (m = 135/185, w = 95/125). As many reps as possible (AMRAP). Stop, aka “Cutoff” when opponent team finishes 4th Tandem Burpee.(~)
Rest 2 minutes between matches.

**Scale to 20 (Single + DU), Speed Step (1:1, R+L = 1), or to Singles (2:1)
(~)Both partners must finish their 4th Tandem Burpee and then yell/call “Cutoff!”. Until “Cutoff” is yelled other team may still complete C&J.

Flip a change weight to see which team starts in section 1 and the other will start in section 2. Reps for Double unders, burpees, and distance for sprint are individual totals. Both partners working at the same time on the same movement to complete their individual total. Teams competing against each other should use the same 2 bars for [Section 2] provided athletes are all doing Rx or all doing the same scaled weight.

Team with most Clean & Jerk after 3 matches wins “Cutoff!”

Post team total C&J completed from 3 matches.
2v2 Ex: 107 vs 95 Rx.
2v1 Ex: 65 (scaled) vs 32 Rx+ -- Team of 2 wins because reps/person = 32.5!
1v1 Ex: 42 vs 37 Rx+


Saturday Schedule

9a: All Levels CrossFit- Dan
10a: All Levels CrossFit- Dan
11a: All Levels CrossFit- Dan
12p: **Special Yoga for Crossfit**- Lana Wilson

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer

THUR 04.30.15

By | WOD | No Comments
Keep it up. Monica lunge walkin'

Keep it up. Monica lunge walkin'

Today's schedule

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

Workout of the Day (WOD):

A. Front Squat: In 12 minutes work up to a heavy set of 3.

B. 12-9-6-3 Rep Rounds of [16 Minute Time Cap]
Front Squat (95/65)
GHD Situps
Wallball Shots 10ft target (20/14)
Toes-to-Bar
Kettlebell Swings (24/16kg)
AbMat Situps

Post load for front squat and time for WOD. Ex: 245#, 10:12 Rx.

And coming tomorrow...

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