WORKOUT OF THE DAY

Travel workouts

MON 11.25.13 Holiday Travel Workouts

By | Holiday Travel Workouts, WOD | No Comments

No excuse not to exercise!

Every year Americans complain about the weight they put on over the holidays.
CROSSFIT MIDTOWN: LET’S NOT BE THOSE PEOPLE!!!
We know the holidays can be hectic with travel, family visits, holiday parties, end-of-year stress at work, and just chaos in general. And we know the cold weather makes you want to cuddle up in sweatpants and WHO REALLY CARES IF I PUT ON A FEW POUNDS SINCE IT’S COVERED UP IN LAYERS???
I do. I care. I want you all to be as fit on January 1 as you are now, the week before Thanksgiving.
So in addition to the regular workout of the day (WOD) posted on the blog (the one we’ll do in class at the gym each day), our holiday gift to you*, CFMers, is 30 days of Holiday Travel Workouts… every day, M-F, for the rest of the year, we’ll be posting a Holiday Travel Workout for you to do on the road…in the hotel gym…in Nana’s living room…back home on your old stomping grounds…WHEREVER!
Post a pic or video of your travel workout to Instagram and tag @crossfitmidtown. On Monday, January 6th, we’ll pick the best one and award the winner a $50 pro shop gift certificate.
Cha. Ching.
*Our holiday gift to you is actually the bitchin’ CrossFitMas party we’re throwing here in the gym on Friday, December 13th (7-10p). Don’t miss it
imageCongrats to CFM students Tripp & Hannah who got engaged last week!

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- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Tirzah
8p: Open Gym- Tirzah

Workout of the Day (WOD)

A. Back squat work ups 5 sets of 5
B. As many rounds as possible in 12 minutes:
7 overhead squats (50% 1 rep max)
7 burpees
7 push ups

And coming tomorrow…

A. Clean & Jerk: 2-2-2
B. 4 rounds for time:
2 handstand push ups – (Rx+: deficit HSPU. Hands on parallettes or additional plates)
4 muscle ups (Scaled: jumping muscle up or 4 dips, 4 pull ups each round)
6 hang squat cleans, 185/135

Holiday Travel Workout

Run/walk for 30 minutes Every 3 minutes, stop and do 10 push ups.