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squat

FRI 06.24.16

By | Partner WOD, WOD, Yoga | No Comments
"Good work!"

"Good work!"


Today's schedule

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

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, Speed Step, 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!

And coming Saturday...

Partner WOD "Randy & Tommy V"
Complete For Time: [24 Minute Time Cap]

Open: 75 Power Snatch (m = 45/65/75, w = 35/45/55)
Partner Pushup Position Plank Hold

Then...
12-9-6 Rope Climbs**
Partner Dead Hang Hold
21-15-9 Thrusters (m = 75/95/115, w = 55/65/85)
Partner Bottom Air Squat Hold

**Wear long socks or pants to protect your legs for rope climbs. Without long socks or pants rope climbs are not allowed.

All reps are team totals. Partners may partition the reps any way. Only one person working at a time. While one person is working the other person must be in a static hold.

Rx+ Gymnastics = Wall Handstand Hold, Chin-over Bar L-sit Hold, Bottom Pistol Hold.

Post time to complete WOD. Ex: 16:17 L3.

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Annie Harbison. Click here to reserve

MON 12.07.15 4th Quarterly Progress Checks!

By | Quarterly Progress Checks, WOD | No Comments

The CrossFit Total

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. Done correctly, the CrossFit Total (CFT) is perhaps our best tool for telling us the things we need to know about a very important aspect of our training. Mark Rippetoe outlines why we do the CFT, the rules for the CFT, and the standards for each lift... Click here to read more: CrossFit Total "The CrossFit Journal" by Mark Rippetoe

Tina

Tina


Today's schedule

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

Workout of the Day (WOD)

A. CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

B. 1 Minute Max Cals Airdyne

Post weights for each lift, total, and max cals. Ex: 250#, 150#, 365#, (765#), 35

And coming tomorrow...

A. Grace
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
10 Situps
500m Row
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 10 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 10/round).
Example: 2:10 Rx, 1:48, 38 Situps

MON 06.22.15 “CFM”arried!

By | WOD | No Comments
Top June 2014, Bottom June 2015. Cary & Anne Marie Burke.

Top June 2014, Bottom June 2015. Cary & Anne Marie Burke in sync on deadlift and cleans.

CrossFit Midtown Weddings!! Congratulations to Cary & Anne Marie on getting married this weekend! In the past year we've had several weddings of our members and we'd like to say thank you to all the newly weds for trusting CFM to help you look your best for the big day and for your happily married years to come!
1. Stuart & Amber Roehm
2. Chris & Donna Addison
3. Elizabeth (Molyson) Hall
4. Dave & Ellen Thomas
5. Adam & Chelsea Krakowski
6. Adam & Amanda Kallin
7. Thuy (Dan) & Christopher Sun
8. Andrew Bauer
9. Sarah (Parker) LaFantano
10. Cary & Anne Marie Burke
11. Alison & Dan Waterson (Upcoming July)
12. Matthew Gers (Upcoming Aug)

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: 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: Power Lifting/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in fouth set.

B. 3 Minutes As Many Rounds As Possible (AMRAP):
10 Box Jumps (30/24”) Step downs only
10 1-arm Alternating Kettlebell Snatch (m = 20/24 w = 12/16kg)
1 Minute Rest. Repeat for 3 cycles. Continue next cycle at the last rep completed.

Post load and max reps for 4th set of Back Squat. Post total reps from 3 cycles.
Ex: 375# 4 reps, 212 Rx.


And coming tomorrow...

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

FRI 06.27.14

By | Events, News, WOD | No Comments
Bring a Friend Day: Tiffany and Alison finishing a Tandem Burpee

Bring a Friend Day: Tiffany and Alison finishing a Tandem Burpee

Today's schedule

6a: All Levels CrossFit- Casey
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. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous rope DU, or DU)
EVEN: Max Reps Overhead Squats (m=95:140 / w=65:90)

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

B. Medball Bocce Ball!

And coming Saturday... “Moving Day”

9 and 10 am Classes: Heats of 4-7 athletes at 9:20, 9:40, 10:20, 10:40. (Open & Scaled Divisions)

Workout of the Day (WOD): D.C. al Fine
PART 1
3 Minute AMRAP:
20 Cal Row
20 Situps
20 Box Jumps (24/20")** Step downs only
20 Burpees
20 Wallball Shots (20# to 10ft / 14# to 9ft)**
20 KB Sumo Deadlift High Pulls (32/24kg)**
20 Bear Crawl Plate Circles
20m Sled Pull (90/50) + 20m Run. Fine.

1 Minute Rest

D.C. al Fine...
PART 2
Go back to the beginning and complete the Chipper [12 minute time cap]
Best Male & Female Competitors in Open & Scaled Division:
Part 1: Score is reps completed. Ex: 45
Part 2: Score is Bonus seconds for time remaining. If time capped, score reps remaining.
20m Sled Pull = 20reps, 20m run = 20reps.
Ex1: 10:35 = 85
Ex2: Finished 15 Bear Crawl Circles = (45)


**Scaled:
Box Jumps (20/10")
Wallballs (14# to 10ft/10# to 9ft)
KB Sumo Deadlift High Pulls (16/12kg)

THURS 03.20.18

By | WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Spring Break
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Bench Press: In 12 minutes do 4 sets of 3 working up to a heavy set of 3.

B. For Time:
400m Run
500m Row
Rest 4 minutes
500m Row
400m Run
Rest 4 minutes
30 Thrusters (45/35)

Keep a running clock. Post splits for each run and row and full time to complete 30 Thrusters
ex: 1:20 | 3:10 | 8:48 | 10:35 | 15:59.


And coming tomorrow...

A. Lateral Jumps: Every minute on the minute for 7 minutes
30 seconds max reps Lateral Jumps (24/20)**
30 seconds rest
**Scale height of jump as needed

B. 4 Rounds For Time
6 Kettlebell Clean & Jerk (2 Kettlebells one each hand @ 24/16kg)
8 Air Squat to Box Jumps (24”/20”)
10 Pushups
60 Lateral Hops (parallette bar)

MON 12.30.13 Congrats on your first pull up Alyssa!

By | Uncategorized | No Comments

cassieteaka's video on Instagram

Embed by embedinstagram.com

Congrats to Alyssa on getting her first strict pull up (and then 5 MORE!) back on 12/20

Today's schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Ben
6p: All Levels CrossFit & Open Gym- Ben

Workout of the Day (WOD)

"DT" - 5 rounds of:
12 Deadlifts 1155/105#
9 Hang Power Cleans
6 Push Jerks
Use same bar for all lifts.

CLOSED TOMORROW & WED


And coming Thursday

A. Back Squat: 3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

Holiday Travel Workout

Tabata:
Do 8 rounds of each movement-
:20 work, :10 rest for max reps...
Squat
sit up
push up
mountain climber

TUES 12.10.13 Burpee penalty cancelled!

By | Holiday Travel Workouts, WOD | No Comments

No more burpee penalty!

Effective immediately, we're eliminating the 25-burpee penalty for being late to class.
During the holidays, and every day, we realize there are enough barriers standing in the way of you making it to the box. So if you're running a few minutes late, we don't want a few burpees to be the last thing that keeps you away.
BUT, we're all adults, so if you do arrive late to class, you'll be responsible for warming up on your own. For your safety, you won't be permitted to hop into class cold...take time to raise your core body temp and prepare your muscles and central nervous system for the upcoming workout.
If you're more than 10 minutes late, it will be up to the coach to decide whether you can still join that class time, or if you need to wait for the next one.
We'll still be assessing the 25-burpee penalty if you fail to sign in for class, so be sure to check in at the computer up front (or sign the notepad if the website is down).
So here's your holiday surprise from CFM: no more late burpees & CrossFitMas on Friday night! Come play!

imageIan & Raul get in the holiday spirit!

Today's schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym - Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Snatch balance: 3-3-3
B. Complete 10 rounds for time:

3 Ground to Overhead (use 70% of Clean & jerk 1-rep max)
10 Hollow Rocks

And coming tomorrow…

A. Back squat: 5 @ 65%, 5 @ 75%, 5 @ 85%
B. Complete 5 rounds:
Handstand Hold - 30 seconds
Handstand Push Ups - Max Reps
Static Pull Up Hold - 30 seconds
Strict Pull Ups - Max Reps
Hold Top of Dip - 30 seconds
Dips - Max Reps
*Perform isometric hold for 30 seconds, kick or drop down, shake out
your hands, take a few breaths and perform max reps of prescribed
exercise.
*Score is three numbers - max HSPU total for all rounds, max strict pull ups, max dips

Holiday Travel Workout

Run 1 mile
100 push ups
100 squats
Run 1 mile