Michael Aaron

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

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.

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
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- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
15 Reverse Burpees

At Home
A. E4MOM 16
Min 1: 5 DB Tempo Squats 4411 (50/35’s)
Min 2: 10-15 Push Ups
Min 3: 5-8 DB Bent Row or Pulling Movement
Min 4: Rest

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx

And coming tomorrow… Bring-A-Friend Day!!

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

Today’s schedule

6:00a: All Levels CrossFit- Mohammed
7:00a: All Levels CrossFit- Mohammed
8:00a: Open Gym- Mohammed
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- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

For Time [15min cap]
10 Devils Press (35/25’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

At Home
For Time [15min cap]
10 Inverted Burpees
400m Run
20 Alt 1-Arm Burpees
400m Run
30 Everest Climbers (R+L=1)
400m Run

Post time for the WOD. Ex: 10:25 Rx.

And coming tomorrow…

A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
15 Reverse Burpees

At Home
A. E4MOM 16
Min 1: 5 DB Tempo Squats 4411 (50/35’s)
Min 2: 10-15 Push Ups
Min 3: 5-8 DB Bent Row or Pulling Movement
Min 4: Rest

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx

CFM Upcoming Events

Thursday, July 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

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

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Hailey
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. Cleans
E2MOM 12
Pause Clean
(Pause at position 1 from the ground each rep; Touch & Go)
3-3
Hang Clean (position 2)
3-2-1-1
Add weight each set

B. .357 Magnum
AMRAP 15
3 Bar Muscle Ups
5 Squat Cleans (155/105)(Rx+185/125)
7 Box Jumps (30/24)

At Home
A. PVC or DB Cleans
E2MOM 12
Pause Clean
(Pause at position 1 from the ground each rep; Touch & Go)
3-3
Hang Clean (position 2)
3-3-2-1
Add weight each set

B. AMRAP 15
5 DB Bent Row (50’s/35’s) or Superman Pulldown
3 Reverse Burpees
5 DB Squat Cleans (50’s/35’s) or Squat Jumps
7 Box Jumps (24/20) or Tuck Jumps

Post load for Cleans and Rounds/Reps for the AMRAP. Ex: 235#, 6+5 Rx

And coming tomorrow…

For Time [15min cap]
10 Devils Press (35/25’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

At Home
For Time [15min cap]
10 Inverted Burpees
400m Run
20 Alt 1-Arm Burpees
400m Run
30 Everest Climbers (R+L=1)
400m Run

Post time for the WOD. Ex: 10:25 Rx.

Today’s schedule

6:00a: All Levels CrossFit- Mohammed
7:00a: All Levels CrossFit- Mohammed
8:00a: Open Gym- Mohammed
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- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

AMRAP 8
10 DB Box Step Overs (50/35’s)(24/20)
15/12 Cal Row
-8min Rest-
AMRAP 8
10 DB Thrusters (50/35’s)
15/12 Cal Row

At Home
AMRAP 8
10 DB Box Step Overs (50/35’s)(24/20) or 24 Jumping Lunges
200m Run or 50 Mtn Climbers (R+L=1)
-8min Rest-
AMRAP 8
10 DB Thrusters (50/35’s) or 5 Inverted Burpees
200m Run or 50 Mtn Climbers (R+L=1)

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.

And coming tomorrow…

A. E3MOM 12
Min 1: 5 Back Squat (78% of 1RM)
Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)
Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)

B. 4 Rounds [10min cap]
5 Hang Power Snatches (115/75)(Rx+ 155/105)
7 Overhead Squats
9 Deadlifts

At Home
A. E3MOM 12
Min 1: 5 Tempo DB Squats 4311
Min 2: 5-8 Dips
Min 3: 5-8 DB Bent Over Row or pulling movement

B. 4 Rounds [10min cap]
5/5 1-Arm Hang Power Snatches R/L (50/35) or 6 1-Arm Burpees
7/7 1-Arm Overhead Squats R/L or 12 Squat Jumps
9/9 1-Arm Single Leg Deadlifts R/L or 12 Reverse Hypers

Post load for squat and time for the WOD. Ex: 305#, 6:10 Rx.

CFM Upcoming Events

Thursday, July 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

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

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Hailey
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. Clean Complex E3MOM [12min]
Power Clean + Front Squat + Squat Clean
4 x 2+2+1
Increasing weight each set

B. For Time [16min cap]
15-12-9-6-3
Hang Power Cleans (115/75)
Shoulder to Overhead
Front Squats
Straight Leg Sit Ups

At Home
A. DB or PVC Clean Complex E3MOM [12min]
Power Clean + Front Squat + Squat Clean
4 x 2+2+1

B. For Time [16min cap]
15-12-9-6-3
DB Hang Power Cleans (50/35’s) or Sprawl
DB Shoulder to Overhead or Push Up
DB Front Squat
Straight Leg Raise

Post load for clean complex and time for the WOD. Ex: 245#, 11:10 Rx

And coming tomorrow…

AMRAP 8
10 DB Box Step Overs (50/35’s)(24/20)
15/12 Cal Row
-8min Rest-
AMRAP 8
10 DB Thrusters (50/35’s)
15/12 Cal Row

At Home
AMRAP 8
10 DB Box Step Overs (50/35’s)(24/20) or 24 Jumping Lunges
200m Run or 50 Mtn Climbers (R+L=1)
-8min Rest-
AMRAP 8
10 DB Thrusters (50/35’s) or 5 Inverted Burpees
200m Run or 50 Mtn Climbers (R+L=1)

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.