Workout of the Day (WOD)
A. For Time: [20min cap]
10-20-30-40-50 Wall Balls (20/14 at 10/9ft)
10 Burpee Box Jump Overs (24/20″)
15/12 Cal Row
B. 5 Way Banded Shoulder Stretch
Overhead/Lat
Pec and Anterior Delt facing away from rig
Front Rack w/ elbow in the band
Banded Bully w/ band around the shoulder and arm behind the back
Rear Delt pulling the arm across the body
Post the time for the WOD. Ex: 17:38 Rx
Upcoming Events
Friday, February 27th Friday Night Lights (FNL) for Workout 26.1 kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 1st Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD
For Time: [27min cap]
30 Deadlift (225/155)
200 Double Unders
60 Toes to Bar
25 Deadlift (275/185)
150 Double Unders
50 Pull-ups
20 Deadlift (315/215)
100 Double Unders
40 Chest-to-bar Pull-ups
All the reps are team totals. One partner working at a time. Partition the rounds and reps any way.
Post time for the WOD. Ex: 21:20 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
A. Front Rack Lunges
8-8-8
-Work to heavy set of 8
B. Partner WOD
3 Rounds [18min cap]
40 Single Arm Overhead DB Lunges (50/35)
200m KB Farmer’s Carry (53’s/35’s)
40 Weighted Straight Leg Sit-ups (25/15)
All the reps and distance are a team total. 1 partner working at a time. Both partners must walk the 200m while 1 partner is carrying the dumbbells. Partition the reps and distances any way.
Post load for lunges and time for the WOD. Ex: 155#, 13:11 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael
