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- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Michael
Workout of the Day (WOD)
5 Rounds for Time
20 Sit Ups
3 Rope Climbs
Post time for the WOD. Ex: 7:49 Rx.
And coming tomorrow…
A. Front Squat
1 x 5 • 75%
1 x 1 • 80%
1 x 5 • 75%
1 x 1 • 85%
1 x 5 • 75%
1 x 1 • 90%
B. 3-6-9-12-9-6-3 [10 min cap]
Hang Squat Clean (135/95)
Burpee Over Bar
Post load for 5 reps and heavy single. Post the time for the WOD.
Ex: 255/305#, 8:45 Rx.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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. Power Clean: 6 sets of 1. Increasing weight. 70% to 95% or 1 RM.
B. 10 Minute AMRAP
30/21 Cal Row
20 Situps w/ Medball (20/14)
3 Power Clean (75% of part A)
Post load for clean and Rounds + Reps for AMRAP.
Ex: 275#, 3+5 at 205#
And coming tomorrow…
“Kelly’s House”
5 Minute AMRAP
400m Run*
30 Box Jumps (24/20”)
30 Wallballs** (20/14 at 10ft)
Time remaining: Max Pushups
Rest 3 minutes
5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups
Rest 3 minutes
5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups
*Running Levels: L1 = 200m, L2 = 300m, L3 = 400m
**Reps must be completed unbroken. Every time the ball is dropped or set down, or shouldered, the athlete must complete 2 burpees before continuing. Only after the 30th rep may the ball be dropped.
**Levels for Wallballs
L1 = 14/10 to 9ft
L2 = 14/10 to 10ft
L3 = 20/14 to 10ft
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
11a: All Levels CrossFit- Stacy
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Weightlifting- Brianna
Workout of the Day (WOD)
This week we have a partner WOD Bring-A-Friend (BAF) Day. This is a beginner friendly, all levels, partner WOD so look to invite a friend, family, or co-worker to come check out CrossFit Midtown and get in a great workout! We’ll be teaching the deadlift as it’s one of the foundational movements (see video).
A. Deadlift: Every 30 seconds for 6 minutes: 1 Deadlift 80% of 5 RM
B. 5 Rounds For Time: Partner WOD
(20/18/16) Cal Row**
15 Situps w/ Medball (20/14)
20 Partner Medball Chest Pass (20/14) 6ft
15 Kettlebell Deadlift (24’s/16’s)
All reps are team totals and the reps and rounds may be partitioned anyway. **Partner maintains a plank position with toes on the Medball while other partner does row. Men = 20 cal, M/F teams = 18, and Women = 16 per round.
Post weight for deadlift and time to complete WOD. Ex: 285#, 11:47 Rx.
And coming tomorrow…
A. Hang Clean: In 16 minutes work up to a heavy hang clean (may be squat or power).
B. 5 Rounds For Time: [15 minute time cap]
4 Hang Squat Clean (95/65)
4 Kettlebell Clean & Press Right Arm (24/16)
4 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips
Post load for clean and time for WOD. Ex: 255#, 7:53 Rx
CFM Upcoming Events
Wednesday, August 2nd and 9th Mobility Nights with Dr. Jackie Varnum. Mobility Night is at 6:30pm and group classes will run on the half hour. This will be a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the shoulder and overhead movements. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the overhead press and overhead squat.
Saturday, August 12th: 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 soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Push Press: 5 sets of 2. 1 set every 2 minutes on the minute (E2MOM) working up to a heavy set of 2.
B. 3 Rounds [17 minute time cap]
500m Row
30 Situps w/ Medball (20/14)
15 Push Press (m = 75/95, w = 45/65)
Rest 1 minute between rounds
Post load for push press and time to compete WOD. Ex: 210#, 12:18 Rx+.
And coming tomorrow…
A. Every minute on the minute (EMOM) for 8 minutes:
@ 75% 1RM Snatch
1 Power Snatch
1 Overhead Squat
B. For Time [14 minute time cap]
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders**
**Scale to DU+Single (35 reps), Speed Step (1:1), Singles (1:1)
Post load for Snatch Complex and time to complete WOD. Ex: 145#, 8:49 Rx
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5. Worksets. Max reps on final set.
B. 7 Rounds For Time:
7 Wallballs
7 Medball Cleans
7 Medball Power Slams
7 Situps w/ Medball
(20/14)
Post load and reps for pullups and time for WOD: 55#, 7 reps, 12:10 Rx.
And coming tomorrow…
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 = 135/185, w = 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 Rx+
6a: All Levels CrossFit- Amanda
7a: All Levels CrossFit- Amanda
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
A. Front Squat: In 16 minutes work up to a 3 rep max
B. 12 minutes As many rounds as possible (AMRAP):
15 Cal Row
20 Kettlebell swings (24/16kg)
25 Situps w/ Medball (20/14)
30 Wallball shots 10ft (20/14)
Post load for Front Squat and total reps completed in AMRAP (90 reps / round). Ex 285#, 285.
And coming tomorrow…
A. Clean & Jerk: In 10 minutes work up to a heavy single (not a max) Clean & Jerk
B. 5 Rounds For Time [16 minute time cap]:
7 Chest to bar pullups
7 Push Jerk (135/95)
7 Burpees
Post load for C&J and time to complete WOD Ex: 245#, 8:10 Rx.
Partner WOD on Tech Campus. Coach Kelly leading the warmup.
Today’s schedule
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy
Workout of the Day (WOD)
A. Front Squat: 4 sets 4 workups. Rest 3 minutes between sets.
B. 4 Rounds for Time [16 minute time cap]
250m Row
15 Situps w/ Medball (20/14)
15 Wallball shots 10ft (20/14)
Post final load for front squat and time to complete WOD. Ex: 275#, 9:15 Rx
**For the entire workout the empty barbell must be held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. All reps team totals.
Post time for partners to complete WOD Ex. 12:55 Rx
