WORKOUT OF THE DAY

strict handstand pushups

MON 03.04.19

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Amy

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Single Arm DB Press + DB Squat
4 x 5/5
5 press then 5 squat, switch hands

B. 4 Rounds [15min cap]
15/12 Calorie Row
12 Deadlifts (225/155)
9 Handstand Push Ups (Rx+ = Strict)

Post time to complete the WOD. Ex: 12:10 Rx.

And coming tomorrow…

Shuttle Shuffle
Partner WOD
10 Rounds [18min cap]

16 Alternating Reverse Lunges (8/8)
12 10m Sprints
10 Push Ups
Partner 1 performs one full round, then Partner 2 performs one full round

Post time for WOD. Ex: 15:20 Rx

MON 12.11.17

By | WOD | No Comments

Akins

Today’s schedule

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. 5 Rounds For Time[15 Minute Time Cap]
7 Dumbbell Strict Press (m = 25/35/50’s, w = 15/20/35’s)**
7 Deadlift (m = 155/225/275, w = 95/155/195)
30 Air Squats

**(L+ = Strict Handstand Pushups)

Post time for WOD. Ex: 8:08 L3+.

B. Partner Stretch: Straddle, Butterfly, Shoulder

And coming tomorrow…

A. 4 Rounds For Time [9 Minute Time Cap]
10 Dumbbell Snatch (m = 25/35/50/70, w = 15/20/35/50)
8x 25ft Shuttle Sprint

B. Weighted Strict Pullups: 10 Minutes E2MOM 1 set of max reps.

Post time for the WOD and weight and reps for pullups. Ex: 6:20 L4, 55#, 27 reps.

WED 02.01.17

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Justin working the super squat opener sequence during Mobility Night with Dr. Jackie!

Justin working the super squat opener sequence during Mobility Night with Dr. Jackie!

Today’s schedule

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

Workout of the Day (WOD)

A. Strict Handstand Pushups: Within 10 minutes practice progressions. Then…
Complete 1 set of max reps pushups.

B. 15 Minute AMRAP:
30 Slamballs (m = 15/20/20, w = 10/15/15)
25 Box Jump Overs (m = 20/24/30, w = 12/20/24)
20 Hand Release Pushups (L1 = Incline 20/24”)
15 Hang Squat Clean (m = 45/75/95, w = 35/55/65)
10 Front Rack Lunge Steps (m = 45/75/95, w = 35/55/65)

Post rounds and reps completed for AMRAP. Ex: 3+41 L3.

And coming tomorrow…

A. Power Snatch: 2-2-2-2-2 work ups.

B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap] 10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*

**L2 = Knees to Arms, L1 = Hanging Knee Raise
*For L1 the movement may be ground to overhead

Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.

Upcoming CFM Events

Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

THUR 01.26.17 Mobility Night!

By | Events, WOD | No Comments
Do you stand, sit, or lay down after your WOD (workout of the day)? #pride and #humblepie every day.

Do you stand, sit, or lay down after your WOD (workout of the day)? #pride and #humblepie every day.

Upcoming CFM Events

Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.

Mobility Night presented by Athletes' Potential Tonight!

Mobility Night presented by Athletes’ Potential Tonight!

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Justin M.
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: Mobility Night- Dr. Jackie Varnum
7p: All Levels CrossFit- Travis
8p: Oly Weightlifting- Anthony

Workout of the Day (WOD):

A. Strict Handstand Pushups (HSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest

B. 20 Minute EMOM (30 seconds work/30 seconds rest):
Odd: 10m shuttle sprint Max Reps (30 seconds)
Even: 30 second Handstand hold

Score total reps for Strict HSPU and total 10m sprints completed. Ex: 29, 92 Rx.

And coming tomorrow…

A. Front Squat: In 12 minutes working up to a heavy set of 3.

B. 2 Rounds [15 minute time cap]:
21 Front Squat (m = 55/75/95, w = 35/55/65)
21 Burpees
21 Wall Ball (20/14 to 10ft) (L2 = 14/10 to 10ft, L1 = 14/10 to 9ft)

Post load for Front Squat and time for WOD. Ex: 245#, 8:40 L3.

TUES 12.20.16

By | WOD, Yoga | No Comments
David

David

Today’s schedule

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

Workout of the Day (WOD)

A. Muscle Up: In 10 minutes work on strict muscle up transitions.

B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

And coming tomorrow…

A. Hang Power Clean: 7 sets of 1. Workups.

B. “Team DT”
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (m = 95/120/155, w = 65/85/105)
9 Hang Power Cleans
6 Jerks

Partners Complete Full Rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 L3

WED 06.15.16 “Jackie Snacks”

By | Partner WOD, WOD, Yoga | No Comments
Rich P.

Rich P.

Today’s schedule

6a: All Levels CrossFit- Justin
7a: All Levels CrossFit- Justin
8a: Open Gym- Justin
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

B. Partner WOD (24 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.

“Jackie Snacks”
12 Rounds (6 per person)
250m Row
10 Thrusters (45/35)
6 Pullups (Rx+ C2B Pullups)

Post total reps of HSPU and time to complete 12 rounds. Ex: 42, 16:35 Rx+.

And coming tomorrow…

A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.

B. 5 Rounds [15 Minute Time Cap]
3 Hang power clean (m=120:155 / w=85:105)
10 Box Jumps (24/20)
3 Hang power clean
10 Power Slams (20/14)

Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+

TUES 05.10.16

By | WOD, Yoga | No Comments
Sarah working on Barbell Assisted Pullups

Sarah working on Barbell Assisted Pullups

Today’s schedule

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

Workout of the Day (WOD)

A. Strict Handstand pushups: Every minute on the minute for 7 minutes:
15 seconds max rep strict handstand pushups (may break up into multiple sets)
45 seconds rest

B. 16 minutes as many rounds as possible (AMRAP):
20 Calorie Row
16 Box Jumps (24/20”)
12 Sledgehammers
3 Handstand Wall Climbs

Post total reps of HSPU and rounds and reps for AMRAP. Ex: 44, 4+38 Rx.

And coming tomorrow…

A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. (85% 1RM)

B. Rep Rounds For Time [12 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Toes to Bar**
Power Clean (m = 95/135/155, w = 65/95/105)

**L3 = T2B, L2 = Toes to rings (T2R), L1 = situps w/ MB 20/14.

Post load for clean and time for WOD. Ex: 230#, 9:45 L3