WOD's & News

Check out what's going on at CrossFit Midtown

running

THUR 05.03.18

By | WOD | No Comments

Brasher


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. 4 Rounds [18 Minute Cap]
10 Toes to Bar
8 DB Squat Cleans (50/35)
6 DB S2OH
400m Run

B. Supple Leopard Shoulder Sequence:
Lacrosse ball anterior shoulder smash
Banded shoulder chest stretch
Banded shoulder lat stretch
Banded bully stretch

Post time for the WOD. Ex: 14:30 Rx.

And coming tomorrow...

A. Sumo Deadlift
8-6-4-2-8
Accumulate 30 seconds of Hollow hold after each set of sumo deadlift

B. AMRAP 8
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 KB Swings (53/35)

Post load for Final set of Eight Sumo Deadlifts, and rounds plus reps for the WOD:
Ex. 405, 3+45 RX

TUES 04.10.18

By | WOD, Yoga | No Comments

Coach Bri and Emerson


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- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

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


And coming tomorrow...

A. 2 Rounds For Time: [10 Minute Time Cap]
18 Cal Row
15 Thrusters (95/65)
12 Pull Ups (Rx+ C2B)

B. Snatch:
10 minutes to Work to a Heavy Single (power or full)

Post time for the WOD and load for snatch. Ex: 5:48 Rx, 190#

WED 01.03.18

By | WOD | No Comments

Austin


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
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: Open Gym- Michael

Workout of the Day (WOD)

A. “Helen”
3 Rounds For Time [16 Minute Time Cap]:

400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups

B. Partner Stretches
Bilateral shoulder opener
Hamstring stretch
Butterfly stretch

Post time for the WOD. Ex: 10:14 Rx.

And coming tomorrow...

A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.

B. “Frankenstein”
3 Minute AMRAP
27 Chest to Bar Pullup**
27 Thrusters (m = 45/75/95, w = 35/55/65)
AMRAP Lateral Bar Over Burpees

Rest 3 Minutes

3 Minute AMRAP
2 Rounds
15 Chest to Bar Pullups
15 Thrusters (m = 45/75/95, w = 35/55/65)
Then AMRAP Lateral Bar Over Burpees

Rest 3 Minutes

3 Minute AMRAP
3 Rounds
9 Chest to Bar Pullups
9 Thrusters (m = 45/75/95, w = 35/55/65)
Then AMRAP Lateral Bar Over Burpees

**Scale Chest to Bar Pullups to Pullups 1:1, Pullups (12-8-4), Barbell Pullups 1:1, Ring Rows 1:1.

Post load for thruster and reps for the AMRAPs. Ex: 215#, 196 L3


Upcoming CFM Events

Monday, January 15th:Lurong Resolution Challenge begins this month! Sign up now to join team CFM!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

THUR 12.28.17 Early Registration For 2018 Lurong Nutrition Challenge

By | WOD | No Comments

Leah performing toes to rings


Upcoming CFM Events

Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge today, Thursday 12/28 at 11:59pm!! Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.



Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
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)

2 Rounds For Time [34 Minute Time Cap]:
800m Run
30 Pull-ups
30 Front squat (m = 65/95/115, w = 45/65/85)
30 Toes-to-bar
30 Power clean (m = 65/95/115, w = 45/65/85)

Post time for the WOD. Ex: 21:34 L3.

And coming tomorrow...

A. Thruster: 1-1-1-1-1. Increasing.

B. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

Post load for thruster and load and reps for Bench. Ex: 250#, 245#, 6 reps.

WED 10.25.17

By | WOD | No Comments

Sea of Turkish Get Ups


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. Weighted Pullups: 3 sets of 5 reps worksets. Max reps 3rd set.

B. Rep Rounds For Time [14 Minute Time Cap]
21-18-15-12-9-6-3
Sumo Deadlift High Pull (m = 65/75/95, w = 45/55/65)
7-6-5-4-3-2-1
Shuttle Sprint (20m down 20m back = 1)

Post weight and reps for pullups, then time for the WOD.
Ex: 50#, 6 reps, 10:11 L3.


And coming tomorrow...

A. Split Jerk: 10 sets of 2 reps. Complete 1 set every 2 minutes (E2MOM)
Alternate stance for each rep.
Start at 60% of 1RM and work up to 85%

B. AMRAP Wallballs
Complete 1 set of unbroken wallballs
L1 = 30-59 seconds
L2 = 60-89 seconds
L3 = 90-119 seconds
L4 = 120 seconds

Select a weight and height and Level (time) that you can go unbroken.

Post load for split jerk (highest/2nd highest) and wallball weight @ height and reps.
Ex: 240/235#, 20# @10ft 43 reps L3.

WED 10.18.17

By | WOD | No Comments

Ryan on a lateral box jump over


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
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. Seated Box Jumps: 5 sets of 3 reps worksets (same height). Complete 1 set every 3 minutes.

B. For Time [28 Minute Time Cap]
1000m Run**
40 Situp
Rest 3 minutes
800m Run
30 Situps
Rest 2 minutes
600m Run
20 Situps
Rest 1 minute
400m Run
10 Situps

**Rx+ = 1600m-1200m-800m-400m Runs

Post the height for the box jumps and time for WOD. Ex: 42”, 22:30 Rx.

And coming tomorrow... Bring-A-Friend Day!!

A. Bench Press: 3-3-3 increasing at 85-87-90% of 1 RM. Rest 3 minutes after each set.

B. “Ruff Rowers II”
20 Minute AMRAP:

Teams of 3:
7 Calorie Row
7 Kettlebell Swings (m = 16/24/32, w = 12/16/24)
7 Slamballs (20/15)
7 Plank to Games Box Jump Overs (24/20”)

At 3,2,1, go… the first teammate completes 7 Cal Row. Once finished they advance to the Kettlebell Swings (KBS) and the 2nd teammate may start their row. Continue through the movements conga line style once your teammate clears that station. 1 person working at a time at each station.

Score total Calories rowed. Ex: 149 L3.

MON 09.25.17

By | WOD | No Comments

School of Fitness


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
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. Strict Press: 3-3-3-3-3-3-3
Increasing weight
Start at 60% and work up to 90-95% of 1 RM Strict Press

B. For Time
400m Run
Rest 2 minutes
400m Run

Post load for press and time for WOD. Ex: 165#, 5:22.

And coming tomorrow...

A. Front Rack Mobility: Spend 10 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extensor stretch

B. “Jackie Max”
7 Minute AMRAP

500m Row
25 Thursters (m = 35/45/45, w = 15/35/35)
15 Ring Rows L1 / Pullups L2 / C2B L3

Every 10m = 1 rep on the row.

Post rounds and reps completed for WOD. Ex: 1+82 L3.