WOD's & News

Check out what's going on at CrossFit Midtown

jerk

MON 07.09.18

By | WOD | No Comments

Michelle practicing her rope climb technique using a foot clamp to help stand up and pull-up to chin over the bar.


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. Push Press
5-5-5-5

B. 3 Rounds
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)

Post load for time and time for WOD. Ex. 215#, 13:10 Rx

And coming tomorrow...

10 Rounds
5 Toes to Bar
6 Kettlebell Swings (70/53)
7 Burpee Box Jumps (24/20)

Post time for WOD. Ex. 9:48 Rx

CFM Upcoming Events

Thursday, July 26th: 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!

Saturday, August 11th: 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 soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

FRI 04.20.18

By | Partner WOD, WOD, Yoga | No Comments

Cary


Today's schedule

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

Workout of the Day (WOD)

AMRAP 12
1 Squat Snatch (155/105)*
3 Squat Clean & Jerks
30 Double Unders
*Scale to less than 65% of 1RM Snatch

Post rounds + reps for AMRAP. Ex: 6+22 Rx.

And coming Saturday...

A. Bench Press
3-3-3
70-80-85% of 1RM
Max reps on the 3rd set

B. “Benchwarmers” [30 Minute Time Cap] Teams of 3
3 Rounds:

100 Calorie Row
50 Bench Press (m = 95/115/135, w = 65/85/95)
400m Team Run

All reps team totals. 1 person working at a time on row and bench; all partners run 400m together. Partners may partition the rounds and reps any way.

Post load for bench and time for WOD. Ex: 235#, 23:12 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Priscila Baptista

And coming Sunday...

TBA

Sunday Schedule

8:45a: Weightlifting- Brianna
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Travis

MON 04.09.18

By | WOD | No Comments

Liza


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. Clean & Jerk
3-3-3 (75% of 1 RM)

B. Double EMOM 10
EMOM 10
Odd: 20 Air Squats
Even: 7 Handstand Push-ups
(Scale to Pike HSPU from box, or DB Press)
EMOM 10
Odd: 20 Air Squats
Even: 6 Clean & Jerks (m=95/115/135 w=55/75/95) Grace Style
*No rest between EMOMs

Post load for clean & jerk and fewest reps completed for each movement in EMOM.
Ex: 210#, 20, 7, 20, 6 L3


And coming tomorrow...

8 Rounds, each for time of:
20 Push-ups
200m Sprint
*Rest 2 minutes between rounds, score is slowest round

Post time for slowest round. Ex: 1:26 Rx

MON 03.19.18

By | WOD | No Comments

Kevin B.


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. Clean & Jerk: 2 reps every 2 minutes for 12 minutes. 85% of 1 RM.

B. 8 minutes as many rounds as possible:
10 Burpees Over Dumbbell
10 Dumbbell Hang Clean and Jerk (m = 25/35/50, w = 15/20/35)

Post load for C&J and rounds + reps for AMRAP.
Ex: 235#, 6+4 L3.


And coming tomorrow...

A. Pullups: 8 minutes every minute on the minute (30 seconds work: 30 seconds rest)
Complete as many pullups in the 30 second interval.
Rx+ = C2B

B. Complete as many rounds as possible in 12 minutes
4 Strict Press
8 Sumo-deadlift High Pull
12 Front Squats
(m = 45/65/75, w = 35/45/55)

Post reps for pullups and rounds + reps for AMRAP. Ex: 78 C2B, 9+12 L3.

MON 02.12.18 1st Quarterly Progress Checks!!

By | Quarterly Progress Checks | No Comments

May the force be strong with you!


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. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Cals Airdyne

Post max load for Snatch and C&J and total cal. Ex: 185#, 275#, 32


And coming tomorrow...

“Super 8”

8 Minute AMRAP:

Complete as many reps and rounds as possible:

8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters

Barbell weight:
(m = 45/75/95, w = 35/55/65)

**L1/L2 may perform burpee step up overs.

Post rounds and reps from AMRAP. Ex: 5+4 L3.

THUR 02.08.18 “Macho Man”

By | WOD | No Comments

Ready for the Zombie Apocalypse!


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- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.

B. "Macho Man"
Every Minute On The Minute for as Long as Possible:

3 Power Cleans
3 Front Squats
3 Jerks
(m = 95/135/185, w = 65/95/135)

*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 L3

And coming tomorrow...

A. 3 Rounds [For Load]:
5 Weighted Pullups
8 Dumbbell Lateral Raises (1 second pause)

B. 3 Rounds For Time [16 Minute Time Cap]:
800 Meter Run**
Rest 2 minutes between rounds

**L2 = 600m, L1 = 400m

Post load for pullups and running times for the rounds in the WOD.
Ex: 50#, 2:40, 7:55, 13:23 L3

WED 01.31.18

By | WOD | No Comments

Megan practicing rope climbs


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. Clean & Jerk: In 15 minutes work up to a heavy single at 80% 1RM

B. “Gwen”
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post load and time for the WOD. Ex: 145#, 14:10 Rx.


And coming tomorrow...

“50s Reverse” [35 Minute Time Cap]:
50 Double unders
50 Burpees
50 Wallball shots (20 to 10ft/14 to 9ft)
50 Sumo Deadlift High Pull (75/55)
50 Push Press (75/55)
50 Toes to bar
50 Stationary Lunge Steps
50 Kettlebell swings (24/16)
50 Pull-ups
50 Box jump (24/20)

Post time for WOD. Ex: 28:41 Rx.