Michael Aaron – Page 2 – CrossFit Midtown

Workout of the Day (WOD)

A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions or adding weight)

B. 4 Rounds [Goal Time 12-16 Minutes]
10 Pistols
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups

Post load for pistol and time for the WOD. Ex: 50#, 10:15 Rx.

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

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
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: Weightlifting- Michael

And coming tomorrow…

Every 5 minutes for 4 rounds:
In 4 minutes complete the following
15 Burpees Over The Rower
25/20 Calorie Row
15 Burpees Over The Rower
AMRAP Wall Balls (20/14)
Rest 1 minute between rounds

Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed.
Ex 1: 132 Rx.
Ex 2: 38 (-20) = 18 Rx.

THUR 10.22.26 Read More »

Workout of the Day (WOD)

CrossFit Open 19.4
For Time: [12 minute cap, including 3 min rest]
3 Rounds
10 Snatches (50% 1 RM or 95/65)
12 Bar Facing Burpees
-rest 3 minutes-
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees

TIEBREAK
This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet.

Post time to complete the workout or total reps completed and tiebreak time. Ex: 112, 2:55 Rx.

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!
WNL Registration

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12:00p: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
WNL!
5:30p: Doors Open
6:15p: Heat 1
6:40p: Heat 2
7:05p: Heat 3
7:30p: Heat 4

And coming tomorrow…

A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions or adding weight)

B. 4 Rounds [Goal Time 12-16 Minutes]
10 Pistols
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups

Post load for pistol and time for the WOD. Ex: 50#, 10:15 Rx.

WED 10.21.26 Wednesday Night Lights!! Read More »

Workout of the Day (WOD)

A. Squat Waves E3MOM 18
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 78% FS
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 88% FS

B. EMOM 10
Min 1: Candlestick hold to straddle stretch
Min 2: L-sit hold (20-30 seconds)

Post load for back squat and heavy front squat Ex: 315, 305

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!
WNL Registration

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

6:00a: All Levels CrossFit- Mark
7:00a: All Levels CrossFit- Mark
8:00a: Open Gym- Mark
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Patrick
7:00p: All Levels CrossFit- Patrick

And coming tomorrow… Wednesday Night Lights!!

CrossFit Open 19.4
For Time: [12 minute cap, including 3 min rest]
3 Rounds
10 Snatches (50% 1 RM or 95/65)
12 Bar Facing Burpees
-rest 3 minutes-
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees

Post time to complete the workout or total reps completed and tiebreak time. Ex: 112, 2:55 Rx.

TUES 10.20.26 Read More »

Workout of the Day (WOD)

A. Ring Complex
E4MOM 16
8 Strict Ring Pull Ups (Rx+ = Chest to rings)
5 Muscle Up Transition (low or high rings)
5 Ring Dips

B. 4 Rounds [10min cap]
3 Squat Cleans (70% 1 RM)
15 Toes to Bar

Post time for the WOD and load for clean. Ex: 6:10 @ 215# Rx

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!
WNL Registration

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. Squat Waves E3MOM 18
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 78% FS
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 88% FS

B. EMOM 10
Min 1: Candlestick hold to straddle stretch
Min 2: L-sit hold (20-30 seconds)

Post load for back squat and heavy front squat Ex: 315, 305

MON 10.19.26 Read More »

Workout of the Day (WOD)

A. EMOM 20
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: 1 set Hand Release Push Ups
Min 4: Rest

B. 5 Sets (1:30 work: 1:30 Rest)
12 Front Rack Lunges (95/65)
Max Reps Bar Over Burpees

Post weight for deadlift, total pull up reps, total HRPU reps, and reps of burpees in the WOD.
Ex: 335#, 82 Rx+, 75, 102 Rx.

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

And coming Saturday…

Partner WOD
4 Rounds [30min cap]
567m Run
15 Shoulder to Overhead (115/75)
20 Box Jumps (30/24″)
15 Hang Power Clean (115/75)

1 partner runs the whole distance each round. The reps are team totals. 1 partner working at a time. Partners may partition the reps anyway but may not partition the run.

Post time for the WOD. Ex: 22:20 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:40a: Yoga- Michael

And coming Sunday…

A. EMOM 12
Min 1: 200m Run
Min 2: 5-7 Behind Neck Weighted Anchored Sit-ups (25/15)
Min 3: Rest

B. 3 Rounds Each Station (1:30 work: 0:30 rest)
Station 1: 100m KB Farmers Carry (53’s/35’s)
Station 2: 22 DB Bench Press (50’s/35’s) (Rx+ 70’s/50’s)
Station 3: 100m KB Front Rack Carry (53’s/35’s)
Station 4: 22 DB Front Rack Lunges (50’s/35’s)

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 10.16.26 Read More »

Workout of the Day (WOD)

Partner WOD
AMRAP 20
10 DB Burpee DL (50’s/35’s)
20 DB Box Step Up (50/35) (24/20)
30 Sit Ups
40/30 Cal Row

All the reps are team totals. 1 partner working at a time. Partition the reps anyway.

Post rounds and reps completed in the AMRAP. Ex: 4+8 Rx

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Oct 15 Thursday: Bring-A-Friend Day

Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

And coming tomorrow…

A. EMOM 20
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: 1 set Hand Release Push Ups
Min 4: Rest

B. 5 Sets (1:30 work: 1:30 Rest)
12 Front Rack Lunges (95/65)
Max Reps Bar Over Burpees

Post weight for deadlift, total pull up reps, total HRPU reps, and reps of burpees in the WOD.
Ex: 335#, 82 Rx+, 75, 102 Rx.

THUR 10.15.26 Bring-A-Friend Day!! Read More »

Workout of the Day (WOD)

A. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)
Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest

B. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders

Post rounds and weight for AMRAP. Ex: 6+10 @ 75#

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Oct 15 Thursday: Bring-A-Friend Day

Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12:00p: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

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

Partner WOD
AMRAP 20
10 DB Burpee DL (50’s/35’s)
20 DB Box Step Up (50/35) (24/20)
30 Sit Ups
40/30 Cal Row

All the reps are team totals. 1 partner working at a time. Partition the reps anyway.

Post rounds and reps completed in the AMRAP. Ex: 4+8 Rx

WED 10.14.26 Read More »

Workout of the Day (WOD)

A. Front Squat
4 x 4 @ 80%

B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups

Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx

Upcoming Events

Oct 13 Tuesday: Early Voting Begins!

Oct 15 Thursday: Bring-A-Friend Day

Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

And coming tomorrow…

A. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)
Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest

B. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders

Post rounds and weight for AMRAP. Ex: 6+10 @ 75#

TUES 10.13.26 Read More »

Fall is here y’all! CFM October Events!!

Workout of the Day (WOD)

A. Strict Pull Ups (Rx+ C2B)
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [15min cap]
3 Rounds
9 Clean & Jerk (135/95)
40 Double Unders
3 Rounds
7 Clean & Jerk (155/105)
50 Double Unders
3 Rounds
5 Clean & Jerk (185/125)
60 Double Unders

Post reps for pull ups, and rounds and reps for the WOD or time if completed. Ex: 11-9 Rx+, 8+4 Rx.

Upcoming Events

Oct 12 Monday: Max Strict Pull-ups Benchmark

Oct 13 Tuesday: Early Voting Begins!

Oct 15 Thursday: Bring-A-Friend Day

Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

And coming tomorrow…

A. Front Squat
4 x 4 @ 80%

B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups

Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx

MON 10.12.26 Read More »

Workout of the Day (WOD)

On a running clock, in 14 minutes complete for time:
12-9-6-3 [7min cap]
Devil’s Press (50’s/35’s)
Burpee Box Jump Overs (24/20)

At the 7 minute mark with the remaining time
1 RM Hang Squat Clean

Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.

Upcoming Events

Oct 9 Friday: 1RM Hang Squat Clean Benchmark

Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**

Oct 12 Monday: Max Strict Pull-ups Benchmark

Oct 13 Tuesday: Early Voting Begins!

Oct 15 Thursday: Bring-A-Friend Day

Today’s schedule

And coming Saturday…

Princess Bride Partner WOD
“Fire Swamp”
AMRAP 20
100/80 Cal Row
50 DB Box Step Over (50/35)(24/20)
100 Toes to Bar

1 partner working at a time. All the reps are team totals. Partition the reps anyway.

Post total reps completed. Ex: 320 Rx
#isurvivedthefireswamp #asyouwish #brutesquad #preparetoWOD #partnerWOD

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:40a: Yoga- Michael

And coming Sunday…

A. Bench Press 3×5
3 sets of 5 reps at 75% 1RM

B. 5 Rounds:
In a 2 minute window complete…
15 KB Swings (53/35#) (Rx+ 70/53#)
15 Burpees
Max Calorie Bike (Rx+ Ski)
-Rest 2 minutes between rounds

Post load for bench and total calories from bike. Ex: 205#, 72 Rx

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 10.09.26 Read More »