Over the next week we’ll be posting home workouts that can be done with or without equipment. You can tune in to one of our online zoom classes daily during the week at 9 am, 12 pm, and 5:30 pm and in the morning on the weekends. Go get it!
Using a single dumbbell (50/35)
3 Rounds
21 Dumbbell Bowtie Thrusters
10 Dumbbell Power Cleans Right Arm
10 Dumbbell Power Cleans Left Arm
15 Weighted Straight Leg Sit Ups
9 Burpees Over the Dumbbell
Home WOD
Fill a backpack with 20-50# of books
3 Rounds
21 Backpack Thrusters
20 Backpack Power Cleans
15 Backpack Straight Leg Sit Ups
9 Burpees Over the Backpack
CFM will be closed for 2 weeks effective immediately
CrossFit Midtown will be closed for 2 weeks. It is our responsibility to keep our CFM family safe. During these 2 weeks all memberships will be placed on hold. Also in the 2 weeks that we are closed the gym will be professionally cleaned to ensure a safe environment for when we return. In addition, we will be providing at home workouts daily (with equipment and without) so that you can stay on your fitness during this time. Please stay tuned for more information.
Coach Neal
Workout of the Day (WOD)
A. Strict Handstand Push Ups
EMOM 10
Min 1: Max reps
Min 2: Rest
B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)
Post time for WOD. Ex: 11:10 L2
Home WOD
A. Push Ups
EMOM 10
Min 1: Max reps
Min 2: Rest
B. 5 Rounds
50 Mountain Climbers (R+L=1)
10 Hand Release Burpees
10 Squat Jumps
And coming tomorrow…
A. Single Leg Deadlift: In 15 minutes work up to a set of 5 each leg at 60% of 5RM (10 reps total).
B. Rep Rounds For Time [18min cap]:
33-27-21-15-9
Wall Balls (20/14)
1-Arm Dumbbell Snatch (50/35)
Post load for deadlift and time for WOD. Ex: 295#, 15:34 Rx
Home WOD
Rep Rounds For Time [18min cap]:
33-27-21-15-9
Star Jumps
Back Scales Alternating
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: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Jump Rope
Max Speed Step 1 minute
Rest 3 minutes
Max Double Unders 1 minute
B. AMRAP 14
50 Double Unders
21 Kettlebell Swings (53/35)
12 Toes To Bar
Post speed step and rounds and reps for AMRAP: Ex: 101, 6+10 Rx.
Home WOD
50 Jumping Jacks
15 Broad Jumps
15 V-ups
And coming tomorrow…
A. Strict Handstand Push Ups
EMOM 10
Min 1: Max reps
Min 2: Rest
B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)
Post time for WOD. Ex: 11:10 L2
Home WOD
A. Push Ups
EMOM 10
Min 1: Max reps
Min 2: Rest
B. 5 Rounds
50 Mountain Climbers (R+L=1)
10 Hand Release Burpees
10 Squat Jumps
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2
B. EMOM 10 (45 sec work: 15 sec rest)
Min 1: DB Thrusters (50/35’s)
Min 2: 20ft Shuttle Sprints
Post load for snatch and total thrusters and total shuttle sprints. Ex: 160#, 67, 92 Rx
And coming Saturday…
Partner WOD [26min Cap]
2 Rounds
40/30 Calorie Row
40 Pull Ups
40 Dumbbell Front Squats (50’s/35’s)
40 Straight Leg Sit Ups
400m Run (200m Relay)
40 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
40 Wall Balls (20/14)
Post time for the WOD. 22: 10 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. Yoke Carry
6 x 40m (increase weight each round)
B. 4 Rounds [12min cap]
15 Box Jumps (24/20)
12 Deadlifts (155/105)
9 Toes to Bar
Post time for the WOD. Ex: 7:01 Rx.
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
