WORKOUT OF THE DAY

Monthly Archives: March 2014

FRI 03.21.14

By | WOD | No Comments

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Spring Break
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis

Workout of the Day (WOD)

A. Lateral Jumps: Every minute on the minute for 7 minutes
20 seconds max reps Lateral Jumps (24/20)**
40 seconds rest
**Scale height of jump as needed

B. 4 Rounds For Time
6 Kettlebell Clean & Jerk (2 Kettlebells one each hand @ 24/16kg)
8 Air Squat to Box Jumps (24”/20”)
10 Pushups
60 Lateral Hops (parallette bar)

And coming Saturday…

OPEN WOD 14.4: See OPEN Announcement Live From CrossFit Bellevue in Seattle


14 minute As many rounds and repetitions as possible (AMRAP): “Wood Chipper”
60-calorie row
50 toes-to-bars
40 wall-ball shots (20# @ 10ft / 14# @ 9ft)
30 cleans (135/95)
20 muscle-ups

Beginners WOD 9AM
14 minute AMRAP:
60-calorie row
50 toes-to-bar (sub medball situps)
40 wall-ball shots
30 cleans (95/65) **scale weight as needed
20 ring rows

THURS 03.20.18

By | WOD | No Comments

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Spring Break
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Bench Press: In 12 minutes do 4 sets of 3 working up to a heavy set of 3.

B. For Time:
400m Run
500m Row
Rest 4 minutes
500m Row
400m Run
Rest 4 minutes
30 Thrusters (45/35)

Keep a running clock. Post splits for each run and row and full time to complete 30 Thrusters
ex: 1:20 | 3:10 | 8:48 | 10:35 | 15:59.

And coming tomorrow…

A. Lateral Jumps: Every minute on the minute for 7 minutes
30 seconds max reps Lateral Jumps (24/20)**
30 seconds rest
**Scale height of jump as needed

B. 4 Rounds For Time
6 Kettlebell Clean & Jerk (2 Kettlebells one each hand @ 24/16kg)
8 Air Squat to Box Jumps (24”/20”)
10 Pushups
60 Lateral Hops (parallette bar)

WED 03.19.14

By | WOD | No Comments

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Spring Break
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Every minute on the minute for 6 minutes:
15 seconds max rep Strict Chest To Bar (CTB) Pullups*
45 seconds rest
*Use bands for assistance. No Kipping.

B. Rep Rounds For Time:
5-4-3-2-1 Muscle Ups**
25-20-15-10-5 Wall Balls (20/14)

**Scaled:
5-4-3-2-1 CTB Pullups
5-4-3-2-1 Ring Dips
25-20-15-10-5 Wall Balls (20/14)

Bands permitted with strict CTB pullups. No Kipping in bands.
No bands for dips. Sub dips with feet on box (rings or dip bars)

And coming tomorrow…

A. Bench Press: In 12 minutes do 4 sets of 3 working up to a heavy set of 3.

B. For Time:
400m Run
500m Row
Rest 4 minutes
500m Row
400m Run
Rest 4 minutes
30 Thrusters (45/35)

Keep a running clock. Post splits for each run and row and full time to complete 30 Thrusters
ex: 1:20 | 3:10 | 8:48 | 10:35 | 15:59.

TUES 03.18.14

By | WOD | No Comments
5pm-ers Climbing Rope

5pm-ers Climbing Rope

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Spring Break
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)

A. Back Squat: In 14 minutes practice squat and warm up to a heavy set of 5. Then complete 5 reps every 3 minutes for 3 rounds at the same weight. In the last set complete as many reps as possible.
Post reps each round and load. ex: 5-5-8 @ 160#

B. 10 minutes as many rounds as possible:
40 Double Unders**
21 Kettlebell Swings (32/24kg)
10 Toes To Bar

**Sub 120 Singles (3:1)

And coming tomorrow…

A. Every minute on the minute for 6 minutes:
15 seconds max rep Strict Chest To Bar (CTB) Pullups*
45 seconds rest
*Use bands for assistance. No Kipping.

B. Rep Rounds For Time:
5-4-3-2-1 Muscle Ups**
25-20-15-10-5 Wall Balls (20/14)

**Scaled:
5-4-3-2-1 CTB Pullups
5-4-3-2-1 Ring Dips
25-20-15-10-5 Wall Balls (20/14)

Bands permitted with strict CTB pullups. No Kipping in bands.
No bands for dips. Sub dips with feet on box (rings or dip bars)

MON 03.17.14

By | CrossFit Games, WOD | No Comments

Team CFM Pteradactyls!

Today is the last day to complete and submit “14.3” scores. CrossFit Midtown is doing the Open workouts on Saturdays, so check them out at games.crossfit.com or just show up on Saturdays to try the workouts. Open Gym time Friday, Sunday and Monday are available for those that can not make it on Saturday to compete. This Thursday 8PM they will announce 14.4 at 8PM and have it streamed live online. What are you’re predictions for 14.4? There are only a few standard movements left that show up every year so chances they are part of the programming for this week.

Today’s schedule

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

Workout of the Day (WOD)

A. Rope Climbs: For 8 minutes every minute on the minute 2 rope climbs. **Scale with 4 rope climbs from lying on floor (2:1) or 10 modified ring rows (5:1)

B. 5 Rounds For Time:
10 Burpees to 6” target
15 Cal Row
20 Wall Ball Situps 4ft target (20/14)

Rope Climb Progression Pt.1

In this series, Carl explains and breaks down the rope climb with various skills, techniques, and strategies. Following the POSITION-MOVEMENT-PURPOSE framework, Carl demonstrates initial positions for the hold and leg wrap.More Details at GymnasticsWOD

And coming tomorrow…

A. Back Squat: In 14 minutes practice squat and warm up to a heavy set of 5. Then complete 5 reps every 3 minutes for 3 rounds at the same weight. In the last set complete as many reps as possible.
Post reps each round and load. ex: 5-5-8 @ 160#

B. 10 minutes as many rounds as possible:
40 Double Unders**
21 Kettlebell Swings (32/24kg)
10 Toes To Bar

**Sub 120 Singles (3:1)

FRI 03.14.14

By | CrossFit Games, WOD | No Comments

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Barbell Complex: In 15 minutes work up to a heavy complex of
1 Power Clean
1 Hang Squat Clean
3 Front Squats.
Barbell should not be dropped through complex.

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (@ 65% Part A.)
Hand Release Pushups
90-60-30
Double Unders (x2 Singles)

And coming Saturday…

OPEN WOD 14.3: See OPEN Announcement Live From CrossFit NOLA


8 minute AMRAP: “Deadlift Ladder”
10 deadlifts (135/95)
15 box jumps (24″/20″)
15 deadlifts (185/135)
15 box jumps
20 deadlifts (225/155)
15 box jumps
25 deadlifts (275/185)
15 box jumps
30 deadlifts (315/205)
15 box jumps
35 deadlifts (365/225)
15 box jumps

Beginners WOD 9AM
8 minute AMRAP:
15 Deadlifts (135/95) **Scale as needed
15 Box Jumps (24″/20″)

THURS 03.13.14

By | Partner WOD, Rowing, WOD | No Comments

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie **80s Theme Night**

Workout of the Day (WOD)

A. Skill Work on Rowing: Partner up and alternate each movement
200m armless row (straight arms)
200m legless row (straight legs)
200m (1 second pull + 3 second hold at end of pull)
200m Strapless Row (feet out of anchor straps).
200m Row

B. Partner WOD: In 10 minutes
Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange. If barbell drops below head or rests on head, while partner is still rowing, partner must stop rowing and there is a 5 burpee penalty for person holding barbell before rowing next.

REST 3 minutes

1 minute as many as possible:
Partner Front Squats (45/35)
**Each partner holding an end of the barbell. Partners facing each other. All squats count toward total reps as long as both partners are holding barbell in hands only, centered at chest level. No resting on shoulder.

REST 1 minute

2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. Both partners may be working at the same time.

Post total meters, front squat reps, and burpees to the board.

And coming tomorrow…

A. Barbell Complex: In 15 minutes work up to a heavy complex of
1 Power Clean
1 Hang Squat Clean
3 Front Squats.
Barbell should not be dropped through complex.

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (@ 65% Part A.)
Hand Release Pushups
90-60-30
Double Unders (x2 Singles)