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TUES 11.17.15

By | WOD, Yoga | No Comments
Strict Pullups? Indeed. Nandan working a set to improve to his first strict chest to bar pullup!

Strict Pullups? Indeed. Nandan working a set to improve to his first strict chest to bar pullup!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Tom
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Hang Clean: In 18 minutes work up to a 3 rep max Hang Clean

B. 5 Rounds For Time [12 Minute Time Cap]
5 Power Clean (m = 95/135/185, w = 65/95/125)
200m Run

Post load for Clean and time for WOD. Ex: 195#, 6:57 L2

And coming tomorrow...

A. Bench Press: 3 sets of 3 reps. Worksets. Max reps final set.

B. 3 Rounds (Not for time):
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round

Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.

WED 11.11.15

By | WOD | No Comments
Set goals and smash them. Adrian top of a box jump.

Set goals and smash them. Adrian top of a box jump.


Today's schedule

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

Workout of the Day (WOD)

A. Rope Climbs: In 15 minutes practice **rope climbs.

**Athletes must wear long socks or pants to protect shins when climbing the rope.

B. Rotate Every Minute
3 Rounds 1 minute at each station
Min 1: Max Burpees
Min 2: Max Rope Climbs
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

Post total reps. Ex: 281 Rx

And coming tomorrow...

A. Clean & Jerk: In 20 minutes work up to a 1 rep max.

B. “Grace” Gets Personal [9 Minute Time Cap]
30 Clean & Jerk (65% of 1 RM)

Post max Clean & Jerk and time and weight for WOD. Ex: 255#, 6:24 (165#)

WED 10.28.15

By | WOD | No Comments
Lauren and Sarah box jumps timed together

Lauren and Sarah box jumps timed together


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- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Travis
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: In 15 minutes work up to a heavy set of 5.

B. For Time: [18 minute Time Cap]
1000m Run
40 Pullups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

Post load for Front Squat and time to complete WOD. Ex: 245#, 11:18 Rx

And coming tomorrow...

A. Weighted Box Jumps: 5 sets of 3 reps to (20/16”) (step downs only)

B. "Christine"
3 rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20/16”) (step ups permitted) (step downs only)

Post load and height for box jumps and time to complete “Christine”. Ex: 12kg 20”, 13:10 Rx (185#)

FRI 10.16.15

By | WOD, Yoga | No Comments
Do you lift?

Do you lift?


Today's schedule

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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.

B. 6 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
7 Toes to Bar
200 Meter Run

Post load and reps for Squat and time to complete WOD Ex: 325# x 4 reps, 9:56 Rx

And coming Saturday...

9am and 10am Class: Partner WOD
30 Rounds For Time [24 Minute Time Cap] 1 Wall Climb
2 Squat Cleans (m = 95/135, w = 65/95)
3 Burpees

All rounds and reps are team totals and movements may be completed in a leap frog with one partner working at a time.

Score is time to complete WOD or rounds and reps if time capped. Ex: 17:10 Rx.

11am Class: Lurong "The Motivator"
Click here for complete WOD details.


Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit/Lurong "The Motivator"- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

WED 07.15.15

By | WOD | No Comments
Ryan & Rick. Race to finish barbell lateral hops.

Ryan & Rick. Race to finish barbell lateral hops.

Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Power Lifting- 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 (135/95)
20-10-5 Lateral Barbell Burpees

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


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 Hand Release Pushups
30 Double Unders

1 minute Rest

3 minutes AMRAP
10 Air Squats
30 Double Unders

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

THUR 06.25.15 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments
Gracie & Dan

Gracie & Dan

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- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Deadlift: 3 sets of 5 reps. 60% of 5RM. Rest 2 minutes between sets.
Beginner Tempo: (2-0-2-2)*
Advanced Tempo: (3-0-½-1)**
*2 seconds up. 2 second hold. 2 second negative. 0 seconds at the bottom (touch-and-go).
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD
3 Rounds (all reps are per person)
250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings (24/16kg)
12 Tandem Burpees

To start each round of the partner WOD each partner does a 250m Row and a 200m run. While one is rowing the other runs and then they switch. Only when both are finished both row and run, one partner starts on the first triplet while one rest. They alternate and then start the 12 Tandem Burpees (doing a double high five each rep).

Post load for deadlift and time to complete WOD. Ex: 245#, 16:21 Rx


And coming tomorrow...

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous single+DU, or DU)
EVEN: Overhead Squats (OHS) (m=95:135 / w=65:95)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

TUES 06.23.15

By | WOD | No Comments
Stage is set: Train the major lift Clean & Jerk, sprint hard and fast. "Cutoff" WOD Saturday 6/20.

Stage is set: Train the major lift Clean & Jerk, sprint hard and fast. "Cutoff" WOD Saturday 6/20.

Today's schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Veronica Lewinger **(Class Full)**
Sign up for Tuesday Yoga next week on 6/30 today while spots are open! Click here!

Workout of the Day (WOD)

A. Weighted Ring Dips: 5 sets of 5 reps. Rest 2 minutes between sets. Max reps in final set.

B. For Time [18 minute Time Cap]:
500-400-300-200-100m Run
25-20-15-10-5 Toes to bar

Post load and max reps for Ring Dips. Post time for WOD. If time capped post total number of Toes to bar completed (max score 75)
Ex1: 15# 7 reps, 9:17 Rx
Ex2: 25 neg, 68


And coming tomorrow...

A. Skill: In 8 minutes complete as many sets of Medball Throws (vertical target)
4 sets 10 reps at 9ft
4 sets 8 reps at 10ft
4 sets 6 reps at 11ft
4 sets 4 reps at 12ft
Complete the 4 sets at increasing weights:
m = 10,12,14,20# / 12,14,20,30#
w = 8,10,12,14# / 10,12,14,20#

B. 15 Minutes As Many Rounds As Possible (AMRAP):
5 Push Press (m=95:120 / w=65:85)
10 Medball Throws 10ft vertical target (20/14)
15 Air Squats
30 second Pushup Position Plank Hold

Post number of sets completed for Medball Throws (max score 16). Post total rounds completed for AMRAP (each second on plank hold = 1 rep)
Ex: 10, 7+45 reps Rx