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Check out what's going on at CrossFit Midtown

TUES 02.04.20

By | WOD, Yoga | No Comments

Work hard each day and the odds will shift in your favor.


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. AMRAP 15
10 Power Snatch (95/65)
10 Hand Release Pushups
10 Goblet Squats (53/35)
10 Toes To Bar

Post load for Snatch and round and reps for the AMRAP. Ex: 185#, 6+13 Rx.


And coming tomorrow...

EMOM 25 (45 seconds work: 15 seconds rest)
Min 1: Cal Row
Min 2: Burpees
Min 3: Lunges
Min 4: Sit Ups
Min 5: Slam Balls (30/20)

Post total calories on row. Ex: 102.

MON 02.03.20

By | WOD | No Comments

Bob B.


Today's schedule

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

Workout of the Day (WOD)

A. 3 Sets Not For Time
5 Weighted Strict Pull Ups
40 sec L-sit Hold

B. For Time [16min cap]
3 Rounds
27 Wall Balls (20/14)
21 Kettlebell Swings (53/35)
15 Power Clean (135/95)
9 Shoulder to Overhead (135/95)

Post time for the WOD. Ex: 11:12 Rx.


And coming tomorrow...

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. AMRAP 15
10 Power Snatch (95/65)
10 Hand Release Pushups
10 Goblet Squats (53/35)
10 Toes To Bar

Post load for Snatch and round and reps for the AMRAP. Ex: 185#, 6+13 Rx.

FRI 01.31.20

By | Partner WOD, WOD, Yoga | No Comments

Smiles at 6 am circle up!


Today's schedule

5a: All Levels CrossFit- Ellen
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 8
2 Rope Climbs*
14 Pistols
11 DB Clean and Jerk (50/35’s)

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.



And coming Saturday...

Infinity War
Teams of 3

AMRAP 5
33 Hang Power Cleans (165/115)
600m Run
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (155/105)
60/42 Cal Row
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (135/95)
60/42 Calorie Bike
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (115/85)
600/500m Ski
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (95/65)
210 Double Unders
42 Box Jump Overs

1 teammate working at a time. Teams my partition the reps any way.


Post total reps from all AMRAPs. Total reps per round = 78 (cardio elements are 3 “reps”)
Ex: 305 Rx.



Saturday Schedule

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

And coming Sunday...

A. EMOM 12
Min 1 - 100m KB Front Rack Carry (53/35's)
Min 2 - 80 Double Unders
Min 3 - 10 Bench Press (135/95)

B. 3 Rounds [15min cap]
7/7 Single Arm DB Overhead Squats (35/20)
22 KB Deadlifts (53/35's)
180m Shuttle Sprints (18 x 10m)

Record time to complete WOD Ex. 210, 45, 9:49 Rx


Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Cancelled for the Superbowl. Enjoy the game!

THUR 01.30.20

By | WOD | No Comments

Barclay


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. EMOM 10
Odd: 15 Toes to Bar
Even: 5/5 Seated DB Arnold Press

B. AMRAP 20
250m Row
25 Russian KBS (70/53)
30 Sit ups
10 Strict Chin Ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx


And coming tomorrow...

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 8
2 Rope Climbs*
14 Pistols
11 DB Clean and Jerk (50/35’s)

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

WED 01.29.20

By | WOD | No Comments

Elana and Kris


Today's schedule

5a: All Levels CrossFit- Brianna
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- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Strict Handstand Pushups: Within 10 minutes practice progressions. Then…
Complete 3 sets of max reps HSPU.
Rest 2 minutes between sets.

B. AMRAP 15
30 Slamballs (m = 15/20/30, w = 10/15/20)
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. EMOM 10
Odd: 15 Toes to Bar
Even: 5/5 Seated DB Arnold Press

B. AMRAP 20
250m Row
25 Russian KBS (70/53)
30 Sit ups
10 Strict Chin Ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx


TUES 01.28.20

By | WOD | No Comments

Coach Jonathan


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. “Ivy”
AMRAP 12

50 Toes to Bar
50 Wall Balls (20/14)

B. Snatch Complex
12min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#


And coming tomorrow...

A. Strict Handstand Pushups: Within 10 minutes practice progressions. Then…
Complete 3 sets of max reps HSPU.
Rest 2 minutes between sets.

B. AMRAP 15
30 Slamballs (m = 15/20/30, w = 10/15/20)
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.

MON 01.27.20

By | WOD | No Comments

"Every day it gets a little easier." Coach Damon and Hailey recoverying after the WOD.


Today's schedule

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

Workout of the Day (WOD)

A. Deadlift Singles
Perform 1 rep every 20 sec. Rest 4 minutes between sets
1 set of 5 reps 80% of 5 RM
1 set of 5 reps 85% of 5 RM
1 set of 5 reps 90% of 5 RM

B. 3 Rounds [15 Minute Time Cap]:
15 Burpees
25 Kettlebell Swings (24/16kg)
60 Double Unders (Rx+ = 100)

Post load for deadlift and time for the WOD. Ex: 385#, 9:36 Rx.


And coming tomorrow...

A. “Ivy”
AMRAP 12

50 Toes to Bar
50 Wall Balls (20/14)

B. Snatch Complex
12min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#