WORKOUT OF THE DAY

weighted ring dips

FRI 07.27.18

By | WOD, Yoga | No Comments

“Do or do not. There is not try.” -Yoda

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Weighted Ring Dips
5-5-5-5

B. For Time [15 min cap]
5 Ring Muscle Ups
50 Double Unders
25 Deadlifts (225/155)
4 Ring Muscle Ups
40 Double Unders
20 Deadlifts
3 Ring Muscle Ups
30 Double Unders
15 Deadlifts
2 Ring Muscle Ups
20 Double Unders
10 Deadlifts
1 Ring Muscle Up
10 Double Unders
5 Deadllifts

Post load for ring dips and time for WOD. Ex: 35#, 11:23 Rx

And coming Saturday…

Tango Chipper (Partner WOD)
2 Rounds

100 Double Unders
10 Burpee Box Jump Overs (30/24)
50m Sled Push (160/115)
10 Tire Flips
100m Farmers Carry (32/24’s)
10 Power Snatch (135/95)
3min rest between rounds

Post time to complete the WOD. Ex: 24:10 Rx.

Saturday Schedule

8a: Open Gym- Brianna
9a: All Levels CrossFit- Brianna
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
12:15p: Yoga- Monica Miller

Sunday Schedule

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

WED 01.11.17 “Ghost”

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Member of the Month Sarah on the start of a rope climb! Read more about her and her CrossFit journey here.

Member of the Month Sarah on the start of a rope climb! Read more about her and her CrossFit journey here.

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- Michael
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Ring Dips: 3 sets of 5 reps. Working up to a heavy set of 5.

B. “Ghost” 6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest

Try for as many reps as possible of EACH exercise, not just total score.

Post load for ring dips. Post separate totals of calories rowed, burpee reps, and double-under reps completed to comments.
Ex: 35#, 126 / 95 / 380 Rx

And coming tomorrow…

A. Deadlift: 5 Rep Max.

B. 10 Minute EMOM (Every minute on the minute):
ODD: 4 Deadlift (75% of 5RM) + Max Double Unders
EVEN: Max Reps Strict Pull-Ups

Post load for Deadlift and reps for DU’s and Pullups. Ex: 410#, 210, 43 at 315# Rx.

Upcoming CFM Events

Thursday, Jan 12th:Registration for the 2017 Open begins on Thursday! 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.

Monday, Jan 16th:Registration ends for the Lurong Resolution Challenge on Monday. Sign up now!! 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.

Join the Lurong Resolution Challenge with team CFM!

Join the Lurong Resolution Challenge with team CFM!

Thursday, Jan 19th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

TUES 06.21.16

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Lauren mobilizing her t-spine. "A little bit everyday makes the tightness go away."

Lauren mobilizing her t-spine. “A little bit everyday makes the tightness go away.”

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- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

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: Strict 6 reps, (68) Rx

And coming tomorrow…

A. Skill: Medball Throw Challenge
In 8 minutes complete 4 rounds of Medball Throws (vertical target)
10 reps at 9ft
8 reps at 10ft
6 reps at 11ft
4 reps at 12ft

Complete the 4 rounds at increasing the weight each round:
m = 10,12,14,20# / 12,14,20,30#
w = 8,10,12,14# / 10,12,14,20#

B. 15 Minutes As Many Rounds As Possible (AMRAP):
5 Push Press (m=95:120 / w=65:85)
10 Medball Throws 10ft vertical target (20/14)
15 Air Squats
30 second Pushup Position Plank Hold

Post number of sets completed for Medball Throws (max score 16). Post total rounds completed for AMRAP (each second on plank hold = 1 rep)
Ex: 16 Rx, 7+45 reps Rx

WED 01.13.16 “Ghost”

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Friendly introductions before the group warmup

Friendly introductions before the group warmup

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Ring Dips: 3 sets of 5 reps. Working up to a heavy set of 5.

B. “Ghost” 6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest

Try for as many reps as possible of EACH exercise, not just total score.

Post load for ring dips. Post separate totals of calories rowed, burpee reps, and double-under reps completed to comments.
Ex: 35#, 126 / 95 / 380 Rx

And coming tomorrow…

A. Deadlift: 5 Rep Max

B. 10 Minute EMOM (Every minute on the minute):
ODD: 4 Deadlift (75% of 5RM) + Max Double Unders
EVEN: Max Reps Strict Pull-Ups

Post load for Deadlift and reps for DU’s and Pullups. Ex: 410#, 210, 43 at 315# Rx.

TUES 06.23.15

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Stage is set: Train the major lift Clean & Jerk, sprint hard and fast. "Cutoff" WOD Saturday 6/20.

Stage is set: Train the major lift Clean & Jerk, sprint hard and fast. “Cutoff” WOD Saturday 6/20.

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Veronica Lewinger **(Class Full)**
Sign up for Tuesday Yoga next week on 6/30 today while spots are open! Click here!

Workout of the Day (WOD)

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

And coming tomorrow…

A. Skill: In 8 minutes complete as many sets of Medball Throws (vertical target)
4 sets 10 reps at 9ft
4 sets 8 reps at 10ft
4 sets 6 reps at 11ft
4 sets 4 reps at 12ft
Complete the 4 sets at increasing weights:
m = 10,12,14,20# / 12,14,20,30#
w = 8,10,12,14# / 10,12,14,20#

B. 15 Minutes As Many Rounds As Possible (AMRAP):
5 Push Press (m=95:120 / w=65:85)
10 Medball Throws 10ft vertical target (20/14)
15 Air Squats
30 second Pushup Position Plank Hold

Post number of sets completed for Medball Throws (max score 16). Post total rounds completed for AMRAP (each second on plank hold = 1 rep)
Ex: 10, 7+45 reps Rx

WED 01.14.15

By | News, WOD | No Comments

The Box. Where Everyone Knows Your Name. After home and work, there are “Third Places.” We’ll examine how we lost them and how CrossFit is bring them back…Click here to read more: Third Places “The CrossFit Journal” by Eleanor Brown

Narrow grip overhead squat or snatch width grip?

Morgan and Hope overhead squatting. Can you do it with Snatch width or narrow grip?

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Kelly
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Ring Dips: 3 sets of 5 reps. Working up to a heavy set of 5.

B. “Ghost” 6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest

Try for as many reps as possible of EACH exercise, not just total score.

Post load for ring dips. Post separate totals of calories rowed, burpee reps, and double-under reps completed to comments.
Ex: 35#, 126 / 95 / 380 Rx

And coming tomorrow…

A. Deadlift: 5 Rep Max.

B. 10 Minute EMOM (Every minute on the minute):
ODD: 4 Deadlift (75% of 5RM) + Max Double Unders
EVEN: Max Reps Strict Pull-Ups

Post load for Deadlift and reps for DU’s and Pullups. Ex: 410#, 210 / 43 at 315# Rx.

TUES 06.24.14

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Ducat on the 1-Arm Kettlebell Front Squat

Ducat on the 1-Arm Kettlebell Front Squat

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

Weighted Ring Dips: 5 sets of 5 reps. Rest 2 minutes between sets. Max reps in final set.

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. Ex: 15# 7 reps, 9:17

And coming tomorrow…

A. Skill: In 8 minutes complete Medball Throws (vertical target)
10 reps at 9ft at 6,10,14,20#
8 reps at 10ft at 6,10,14,20#
6 reps at 12ft at 6,10,14,20#

B. 15 Minutes As Many Rounds As Possible (AMRAP):
5 Push Press (m=95:140 / w=65:90)
10 Medball Throws 10ft vertical target (20/14)
15 Air Squats
30 second Pushup Position Plank Hold

Post number of tasks completed for Medball Throws (max score 12). Post total rounds completed for AMRAP (each second on plank hold = 1 rep)
Ex: 10, 7+45 reps