WOD's & News

Check out what's going on at CrossFit Midtown

FRI 04.03.20

By | WOD, Yoga | No Comments

Adam R.


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Michael

Workout of the Day (WOD)

A. Ring/Bar Dips
EMOM 10 (30 seconds work: 30 seconds rest):

Min 1: Max Dips
Min 2: 15 seconds hold at the top, 15 seconds bottom of the dip hold

B. AMRAP 20
15 Dumbbell Deadlift (50’s/35’s)
30 High Knees (R+L=1)
60 second Elbow Plank Hold

Bodyweight
B. AMRAP 20

20 Single Leg Standing Toe Touch (10/10)
30 High Knees (R+L=1)
60 second Elbow Plank Hold

Post total dips and rounds and reps for the AMRAP. Ex: 43, 8+20 Rx.



And coming Saturday...

For Time [22min cap]:
40 1-Arm Dumbbell Squat Clean (50/35)
30 Weighted Bow-Tie Sit Ups (50/35)
40 1-Arm Dumbbell Squat Clean (50/35)
40 Weighted Straight Leg Sit Ups (50/35)
40 1-Arm Dumbbell Squat Clean (50/35)
50 Straight Leg Raises to the Dumbbell
40 1-Arm Dumbbell Squat Clean (50/35)
60 Sit-ups

Bodyweight
For Time [22min cap]:

40 Sprawl Tuck Jumps
30 V-ups
80 Squat Jumps
40 Straight Leg Sit Ups
40 Sprawl Tuck Jumps
50 Straight Leg Raises to 90
80 Squat Jumps
60 Sit-ups

Post time to complete the WOD. Ex: 15:03 Rx


Saturday Schedule

10a: Zoom CrossFit- Michael
11a: Zoom Yoga- Priscila Baptista


And coming Sunday...

A. Planks:
Complete 8 Rounds of the Right and the Left Arm
Push Up Position Plank: I-T-Pike Ankle Tap-T

B. For Time [12min cap]:
20 Dumbbell Bent Row (50’s/35’s) (Rx+ = Strict Pull Ups)
40 Dumbbell Strict Press (50’s/35’s)
20 Dumbbell Bent Row (50’s/35’s) (Rx+ = Strict Pull Ups)
*Every Minute On the Minute Including Minute 0: Complete 10 Jumping Lunges

Bodyweight
B. For Time [12min cap]:

20 Towel Seated Row
40 Pike Push Ups (feet elevated on chair or couch)
20 Towel Seated Row
*Every Minute On the Minute Including Minute 0: Complete 10 Jumping Lunges

Post time to complete WOD. Ex: 10:15 Rx


Sunday Schedule

10a: Zoom CrossFit- Damon
11a: Zoom Yoga- Priscila Baptista



THUR 04.02.20

By | WOD | No Comments

Brittany


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Michael
5:30p: Zoom CrossFit- Mohammed

Workout of the Day (WOD)

A. Pistols: In 10 minutes practice pistol progressions
Then complete for time [10min cap]
10 Rounds
4 Pistols
1 Handstand Hold (2-5 seconds)

B. For Time [12min Cap]
10 Dumbbell Strict Press
16 1-Arm Dumbbell Overhead Squat (8/8)
20 Dumbbell Push Press
24 1-Arm Dumbbell Front Squat (12/12)
30 Dumbbell Push Jerk
35 Dumbbell Squat

Dumbbell Weight (50’s/35’s)

Body Weight
B. For Time [12min Cap]

20 Push Ups
20 Air Squats
30 Push Ups
30 Jumping Air Squats
40 Push Ups
40 Pistols

Post time for WODs. Ex: 6:40, 9:49 Rx.


And coming tomorrow...

A. Ring/Bar Dips
EMOM 10 (30 seconds work: 30 seconds rest):

Min 1: Max Dips
Min 2: 15 seconds hold at the top, 15 seconds bottom of the dip hold

B. AMRAP 20
15 Dumbbell Deadlift (50’s/35’s)
30 High Knees (R+L=1)
60 second Elbow Plank Hold

Bodyweight
B. AMRAP 20

20 Single Leg Standing Toe Touch (10/10)
30 High Knees (R+L=1)
60 second Elbow Plank Hold

Post total dips and rounds and reps for the AMRAP. Ex: 43, 8+20 Rx.

WED 04.01.20

By | WOD | No Comments

Akins


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Damon

Workout of the Day (WOD)

A. “Pace Racer”
In 5 Minutes
300 Double Unders
In 5 Minutes
50 Burpees
In 4 Minutes
300 Double Unders
In 4 Minutes
50 Burpees
In 3 Minutes
Max Double Unders
In 3 Minutes
Max Burpees

B. EMOM 8
Min 1: Split Stretch
Min 2: Calf Stretch

Score time or reps completed in each interval. Ex:
5 min: 3:20, 2:21
4 min: 3:49, 2:30
3 min: 221, 54


And coming tomorrow...

A. Pistols: In 10 minutes practice pistol progressions
Then complete for time [10min cap]
10 Rounds
4 Pistols
1 Handstand Hold (2-5 seconds)

B. For Time [12min Cap]
10 Dumbbell Strict Press
16 1-Arm Dumbbell Overhead Squat (8/8)
20 Dumbbell Push Press
24 1-Arm Dumbbell Front Squat (12/12)
30 Dumbbell Push Jerk
35 Dumbbell Squat

Dumbbell Weight (50’s/35’s)

Body Weight
B. For Time [12min Cap]

20 Push Ups
20 Air Squats
30 Push Ups
30 Jumping Air Squats
40 Push Ups
40 Pistols

Post time for WODs. Ex: 6:40, 9:49 Rx.

TUES 03.31.20

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Matt C


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Michael
5:30p: Zoom CrossFit- Mohammed
6:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

A. EMOM 8
Min 1: 20 Hollow Rocks
Min 2: 20 Supermans

B. For Time [15min cap]
90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises to Dumbbell
90 Dumbbell Power Clean (50’s/35’s)
Partition the reps any way

Recommend...
10 Rounds
9 Push Ups
6 Straight Leg Raises
9 Dumbbell Power Clean

Bodyweight
B. For Time [15min cap]

90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises
45 Burpee Over Object

Post the time for the WOD. Ex: 11:10 Rx


And coming tomorrow...

A. “Pace Racer”
In 5 Minutes
300 Double Unders
In 5 Minutes
50 Burpees
In 4 Minutes
300 Double Unders
In 4 Minutes
50 Burpees
In 3 Minutes
Max Double Unders
In 3 Minutes
Max Burpees

B. EMOM 8
Min 1: Split Stretch
Min 2: Calf Stretch

Score time or reps completed in each interval. Ex:
5 min: 3:20, 2:21
4 min: 3:49, 2:30
3 min: 221, 54


MON 03.30.20

By | WOD | No Comments

Coach Brianna before having baby Liam


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Michael

Workout of the Day (WOD)

A. Tempo Thrusters: 3 sets of 4 reps 5515

B. In 3 minutes complete:
3 Rounds

10 Burpees
5 1-arm Thrusters R (50/35)
5 1 arm Thrusters L (50/35)
Then… AMRAP Burpees

3 minutes rest and repeat for 3 total rounds

C. Tabata Plank: 4 Rounds of 20 sec work: 10 sec rest each plank.
Elbow
R Side
Reverse
L Side

Bodyweight
A. Tempo Jump Squats:
3 sets of 6 reps 5510

B. In 3 minutes complete:
3 Rounds

10 Burpees
16 Squat Jumps
Then… AMRAP Burpees

3 minutes rest and repeat for 3 total rounds

Post load for thruster and total reps of AMRAPs. Ex: 100#, 152 Rx


And coming tomorrow...

A. EMOM 8
Min 1: 20 Hollow Rocks
Min 2: 20 Supermans

B. For Time [15min cap]
90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises to Dumbbell
90 Dumbbell Power Clean (50’s/35’s)
Partition the reps any way

Recommend...
10 Rounds
9 Push Ups
6 Straight Leg Raises
9 Dumbbell Power Clean

Bodyweight
B. For Time [15min cap]

90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises
45 Burpee Over Object

Post the time for the WOD. Ex: 11:10 Rx

FRI 03.27.20

By | WOD, Yoga | No Comments

Home workouts going strong!

Over the next week we’ll be posting home workouts that can be done with or without equipment. You can tune in to one of our online zoom classes daily during the week at 7 am, 9 am, 12 pm, and 5:30 pm and 10 am in the morning on the weekends. Go get it!

Shafeka


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Carlie

Workout of the Day (WOD)

E5MOM 20 (4 Rounds)
30 Star Jumps
25 Sit Ups
20 Air Squats
15 Straight Leg Raises
10 Burpees

Post fastest and slowest time to complete a round. Ex: 3:48, 3:54 Rx.


And coming Saturday...

“Spartacus”
3 Rounds
Complete as many reps as possible in 40 seconds then rest 20 seconds for each movement

DB Front Squat (50’s/35’s)
Mountain Climbers (R+L=1)
Dumbbell Swing (50/35)
T-Push Ups (50’s/35’s)
Jumping Lunges
Bent Row (50’s/35’s)
Side Lunge (50/35)
Pushup Row (50’s/35’s)
Lunge Twist (50/35)
Push Press(50’s/35’s)
Rest 1 minute between rounds

Bodyweight
3 Rounds
Complete as many reps as possible in 40 seconds then rest 20 seconds for each movement

Jumping Squat
Mountain Climbers (R+L=1)
Broad Jumps
T-Push Ups
Jumping Lunges
Burpees
Side Lunge
Pushup Shoulder Tap
Lunge Twist
Pike Handstand Push Up
Rest 1 minute between rounds

Post total reps. Ex: 520 Rx.

Saturday Schedule

10a: Zoom CrossFit- Michael
11a: Zoom Yoga- Priscila Baptista


And coming Sunday...

3 Rounds [18min cap]
12 Box Jump Overs (24/20”)
10 Burpee Box Jump Overs (24/20”)
35 AbMat Sit Ups
100 m Kettlebell Farmer's Carry (53/35's)

Bodyweight
3 Rounds [18min cap]

12 Tuck Jumps
10 Burpee + Tuck Jump
35 AbMat Sit Ups
1 minute Handstand Hold

Post time for the WOD. Ex 16:10 Rx


Sunday Schedule

10a: Zoom CrossFit- Damon
11a: Zoom Yoga- Priscila Baptista



THUR 03.26.20

By | WOD | No Comments

Ian


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
11a: Zoom Yoga- Priscila
12n: Zoom CrossFit- Michael
5:30p: Zoom CrossFit- Mohammed
6:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

A. Inverted Burpees
Complete 3 sets of 3-5 reps.

B. AMRAP 12
20/15 Cal Row
16 1-arm DB Hang Clean and Jerk (8/8) (50/35)
8 Ring Dips

Bodyweight
B. AMRAP 12

40 Mountain Climbers
8 Burpee Broad Jumps
8 Push Ups

Post rounds and reps for the AMRAP. Ex: 5+10 Rx.


And coming tomorrow...

E5MOM 20 (4 Rounds)
30 Star Jumps
25 Sit Ups
20 Air Squats
15 Straight Leg Raises
10 Burpees

Post fastest and slowest time to complete a round. Ex: 3:48, 3:54 Rx.