WORKOUT OF THE DAY

Monthly Archives: July 2021

FRI 07.30.21 Sign Up for 31Heroes WOD!

By | Partner WOD, WOD, Yoga | No Comments

Coach Michael

CFM Upcoming Events

Saturday, August 7th Save the date! 31Heroes Fundraising WOD & Cookout!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout.

Thursday, August 19th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Dyer shouldering a sandbag #31Heroes WOD

31Heroes WOD Hosted by CrossFit Midtown

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021

Sign up to participate in the WOD on Saturday, August 7th from 8:30 am – 12 pm.
For more details and to register for a heat time click here.

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Jeannette
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: Weightlifting- Michael

Workout of the Day (WOD)

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

At Home
For Time [18min cap]

400m Run
20 Mixed Rack Overhead Squats (50’s/35’s)
800m Run
20 Mixed Rack Overhead Squats (50’s/35’s)
400m Run

Post time for the WOD. 14:20 Rx

And coming Saturday…

Get to tha Choppa!
Partner WOD
2 Rounds [26min cap]

100 Double Unders
15 Burpee Box Jump Overs (30/24)
200m Farmers Carry (32/24’s)
15 Thrusters (155/105)
100m Sled Push (180/135)
10 Power Snatch (155/105)
3min rest between rounds

One person working at a time.

Post time to complete WOD including rest. Ex: 18:50 Rx

Saturday Schedule

8:30a: Open Gym- Cameron
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

PumpDay
For Time
10-9-8-7-6-5-4-3-2-1

Seated DB Arnold Press (50’s/35’s)
Single Arm DB Row (each arm) (50/35)

600m Run

10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Push Ups

Post time to complete WOD. Ex: 20:14

Sunday Schedule

8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

THUR 07.29.21

By | Partner WOD, WOD | No Comments

Carmen and Mohammed

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

Partner WOD
Chippy Chipperooski
AMRAP 20

90 Kettlebell Sumo Deadlift High Pulls (70/53)
80 Calorie Row
70 Hand Release Push Ups
600m Run (Together)
50 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps] 40 Calorie Row
30 Hand Release Push Ups
200m Run (Together)
[20 Straight Leg Raises after EACH movement]*

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post rounds and reps for the AMRAP (10m = 1 rep). 1+49 Rx
*(Rx+ 10 Sync T2B)

And coming tomorrow…

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

At Home
For Time [18min cap]

400m Run
20 Mixed Rack Overhead Squats (50’s/35’s)
800m Run
20 Mixed Rack Overhead Squats (50’s/35’s)
400m Run

Post time for the WOD. 14:20 Rx

WED 07.28.21

By | WOD | No Comments

Adam R.

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Pistols
In 10 minutes practice progressions for pistols

B. AMRAP 12
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

At Home
B. AMRAP 12

10 Lateral Burpees Over the DB
20 Alternating Pistols
15 DB Deadlifts (50’s/35’s)

Post rounds for the AMRAP Ex: 5+20 Rx

And coming tomorrow…

Partner WOD
Chippy Chipperooski
AMRAP 20

90 Kettlebell Sumo Deadlift High Pulls (70/53)
80 Calorie Row
70 Hand Release Push Ups
600m Run (Together)
50 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps] 40 Calorie Row
30 Hand Release Push Ups
200m Run (Together)
[20 Straight Leg Raises after EACH movement]*

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post rounds and reps for the AMRAP (10m = 1 rep). 1+49 Rx
*(Rx+ 10 Sync T2B)

TUES 07.27.21

By | WOD | No Comments

Coach Mohammed

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. Back Squat
20min work to 1RM

B. EMOM 15
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Min 3: Rest

At Home
A. DB Tempo Split Squat 5511

Complete 4 sets of 3/3 reps. Rest 2 minutes between sets.

B. EMOM 15
Min 1: 200m Run
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Min 3: Rest

Post load for squat and fewest reps in EMOM. Ex: 425#, 21, 22 Rx.

And coming tomorrow…

A. Pistols
In 10 minutes practice progressions for pistols

B. AMRAP 12
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

At Home
B. AMRAP 12

10 Lateral Burpees Over the DB
20 Alternating Pistols
15 DB Deadlifts (50’s/35’s)

Post rounds for the AMRAP Ex: 5+20 Rx

MON 07.26.21

By | WOD | No Comments

Scott

CFM Upcoming Events

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. For Time [16min cap]
Buy In: 100 Double Unders
4 Rounds
15 V-Ups
12 Pull Ups
15 Kettlebell Swings (53/35)
40 Double Unders

B. EMOM 9
Min 1: 10 Burpees (1ft target)
Min 2: 20 Bicycles (R+L=1)
Min 3: 30 sec Elbow Plank

At Home
A. For Time [16min cap]

Buy In: 100 Double Unders
4 Rounds
15 V-Ups
12 DB Bent Row (50’s/35’s)
15 DB Swings (50/35)
40 Double Unders

Post time for WOD. Ex: 9:20 Rx

And coming tomorrow…

A. Back Squat
20min work to 1RM

B. EMOM 15
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Min 3: Rest

At Home
A. DB Tempo Split Squat 5511

Complete 4 sets of 3/3 reps. Rest 2 minutes between sets.

B. EMOM 15
Min 1: 200m Run
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Min 3: Rest

Post load for squat and fewest reps in EMOM. Ex: 425#, 21, 22 Rx.

FRI 07.23.21

By | Partner WOD, WOD, Yoga | No Comments

Tripp

CFM Upcoming Events

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:00p: Weightlifting- Mohammed

Workout of the Day (WOD)

5 Rounds [15min cap]
3 Rope Climbs
6 Deadlift (135/95)
9 Power Clean (135/95)

At Home
5 Rounds [15min cap]

9 Candlestick to Straight Leg Sit Up
3/3 Single Arm Sumo Deadlift High Pull (50/35)
6 DB Deadlift (50’s/35’s)
9 DB Power Clean (50’s/35’s)

Post time for the WOD Ex: 10:35 Rx

And coming Saturday…

Partner WOD
For Time [26min cap]

60 Wall Balls (20/14)
50 Box Jumps (24/20)
40 Pull Ups (Rx+ C2B)
50 Kettlebell Swings (53/35)
60 Burpees
50 Cal Row
40 DB Push Press (50/35’s)(Rx+ Handstand Push Ups)
50 Box Jumps (24/20)
60 Wall Balls (20/14)

At Home
Partner WOD
For Time [26min cap]

40 1-Arm DB Thruster (50/35) or 60 Lunges
50 Box Jumps (24/20) or Tuck Jumps
40 DB Bent Over Row (50’s/35’s) or Pulling Movement
50 DB Swings (50/35) or Broad Jumps
60 Burpees
500m Run or 150 Double Unders
40 DB Push Press (50’s/35’s) or Handstand Push Ups
50 Box Jumps (24/20) or Tuck Jumps
40 1-Arm DB Thruster or 60 Lunges

All the reps are team totals. 1 partner working at a time. Partners may partition the reps any way expect athletes must complete a minimum of 5 burpees before switching. Partners may alternate Wall Ball reps and may alternate Box Jump reps.

Post time for the WOD. Ex: 22:10 Rx.

Saturday Schedule

8:30a: Open Gym- Mohammed
9:30a: All Levels CrossFit- Mohammed
10:30a: All Levels CrossFit- Hailey
10:30a: Zoom CrossFit– Hailey
11:45a: Yoga- Monica Miller

And coming Sunday…

A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)

Farmer Hold Lunges (53/35’s)
-2 min rest-
Russian Twist (25/15 plate) (R+L=2)
-2 min rest-
Kettlebell Deadlifts (53/35’s)
-2 min rest-
V-Ups
[22min total time]

B. Banded Hip Stretches

At Home
A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)

DB Farmer Hold Lunges (50’s/35’s) or Jumping Lunges
-2 min rest-
Russian Twist (50/35 DB) (R+L=2) or Unweighted
-2 min rest-
DB Deadlifts (50’s/35’s) or Airplanes
-2 min rest-
V-Ups

Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 18, 12, 9 Rx.

Sunday Schedule

8:30a: Weightlifting- Mohammed
9:45a: All Levels CrossFit- Hailey
10:45a: All Levels CrossFit- Mohammed
12n: Yoga- Mohammed

THUR 07.22.21 Bring-A-Friend Day!

By | Bring a Friend Days, Partner WOD, WOD | No Comments

Abz for Dayz cashout

Today’s schedule

6:00a: All Levels CrossFit- Mohammed
7:00a: All Levels CrossFit- Mohammed
8:00a: Open Gym- Mohammed
12n: All Levels CrossFit- Hailey
12n: Zoom CrossFit– Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

Partner WOD
AMRAP 20

Cal Row
20 Kettlebell Sumo Deadlift High Pulls (70/53)
200m Run (together)
30 Straight Leg Sit Ups

Cal Row Each Round
Round 1: 10/8
Round 2: 20/16
Round 3: 30/24
Round 4: 40/32
Round 5: 50/40
Round 6: 60/48

At Home
AMRAP 20

400m Run Relay (200m each)
20 Single Arm DB Sumo Deadlift High Pulls (50/35)
200m Run (together)
30 Straight Leg Sit Ups

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post rounds and reps for the AMRAP (10m = 1 rep). 5+49 Rx

And coming tomorrow…

5 Rounds [15min cap]
3 Rope Climbs
6 Deadlift (135/95)
9 Power Clean (135/95)

At Home
5 Rounds [15min cap]

9 Candlestick to Straight Leg Sit Up
3/3 Single Arm Sumo Deadlift High Pull (50/35)
6 DB Deadlift (50’s/35’s)
9 DB Power Clean (50’s/35’s)

Post time for the WOD Ex: 10:35 Rx