Partner WOD

Workout of the Day (WOD)

A. EMOM 16
Min 1: 1 Squat Snatch (60-80%, no misses!)
Min 2: Rest

B. 3 Rounds For Time [12min cap]
20 Chest to Bar Pull Ups
20 Alt DB Snatch (70/50)*

*Rx+ KB Snatch (70/53)

Post load for snatch and time for the WOD. Ex: 165#, 9:43 Rx+

Upcoming Events

Thursday, April 16th 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!

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…

Calvin & Hobbes
Partner WOD
12 Rounds [24 Minute Cap]
6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to Bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.
Partners may partition the rounds and reps any way. One partner working at a time only while the other in static hold.

Post time to complete WOD. Ex: 14:10 L3

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. EMOM 12
Minute 1: 20 sec Max Calorie Row
Minute 2: 20 sec Max Calorie Echo or Ski
Minute 3: 20 sec Max DB Snatch (50/35)
Minute 4: 20 sec Max GHD Sit Ups

B. 4 Rounds [18min cap]
250/200m Row
10 Dumbbell Power Cleans (50’s/35’s)
100m KB Front Rack + Farmer’s Carry (53’s/35’s)

Post total reps from EMOM and time for WOD. Ex: 104 Rx Echo, 12:10 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

Quarterfinals Workout #4
For Time: [20min cap]
1000m Row
30 Clean and Jerks (135/95)
1000m Row
30 Strict Handstand Push-ups

Post the time for the WOD. Ex: 14:53 Rx

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- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey

And coming Saturday…

Quarterfinals Workout #2
For Time, Completed Anyhow: [15min cap]
80 DB Hang Squat Cleans (50’s/35’s)
40 Bar Muscle-ups

Scaled: 35’s/20’s, Chest-to-bar Pull-ups
Foundation: 20’s/15’s, Jumping Pull-ups

Post the time for the WOD. Ex: 12:10 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…

Quarterfinals Workout #3
For Time: [12min cap]

3 Rounds:
50 Double-Unders
10 deadlifts (225/155)

2 Rounds:
50 Double-Unders
10 deadlifts (275/185)

1 Round:
50 Double-Unders
10 deadlifts (315/225)

Scaled: 15 Double Unders, M:135/185/225, W:95/125/155
Foundation: 50 Single Unders, M: 65/75/85, W: 45/55/65

Post the time for the WOD. Ex: 9:40 Rx

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:30a: All Levels CrossFit- Michael
12:35p: Yoga- Michael

Workout of the Day (WOD)

Open Workout 26.4
Rep Rounds For Time: [20min cap]
21-18-15-12-9-6-3
Deadlift (225/155)
Toes To Bar
50 Double Unders Each Round

Scaled: 135/95, Heels to 90, Single Unders
Foundation: 75/45, Sit-ups, Single Unders

Score time to finish the WOD. Ex: 12:15 Rx

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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

Partner WOD
For Time: [24min cap]
3-6-9-12-15-18-21-24-27-30
Cal Row
Burpees Over The Rower

All reps are team totals. 1 Partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post time or total reps completed for the WOD . Ex: 17:21 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…

“Brunch Hustle”
3 Rounds [24min cap]
12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40″)
35 AbMat Sit Ups (Rx+=50)
100m Kettlebell Farmer’s Carry (53/35’s)

Post time for the WOD. Ex 16:10 Rx+

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

Open Workout 26.3
For time: [16min cap]
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Rx: Men (95/115/135), Women (65/75/85)
Scaled: Step Over, Men (65/85/95) Women (45/55/65)
Foundation: Step Over, Men (45/55/65), Women (25/35/45)

If time capped, post total reps completed. Ex: 245 Rx
If all reps are completed, log the time to finish. Ex: 15:49 Rx

Upcoming Events

Friday, March 13th Friday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!

Thursday, March 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!

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: Friday Night Lights Doors Open

And coming Saturday…

A. Power Box Jump
7 sets of 1 rep
Start from standing still
Jump and land above parallel squat position
Increase the height as form allows

B. Partner WOD
4 Rounds [18min cap]
16 Box Jumps (24/20”)
20 Toes to Bar
16 Box Jumps (24/20”)
4 Rope Climbs*

*Athletes must wear long socks (or shin/ankle protection) to climb ropes.

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

Post time for the WOD. Ex: 12:49 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. Weighted Pull-ups
4 sets of 5 reps
increase weight each set
Complete 1 set every 3:30

B. Every 3:00 for 7 rounds:
200m Run
12 DB Box Step-Overs (35’s/25’s at 24/20″)

Post load for pull-ups and slowest time for the WOD. Ex: 44#, 1:38 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

Open Workout 26.2
For Time: [15min cap]
80-ft DB Overhead Walking Lunge
20 Alternating DB Snatches (50/35)
20 Pull-ups
80-ft DB Overhead Walking Lunge
20 Alternating DB Snatches
20 Chest-to-bar Pull-ups
80-ft DB Overhead Walking Lunge
20 Alternating DB Snatches
20 Ring Muscle-ups

Scaled: DB (35/20)
Jumping Pull-ups, then Pull-ups, then Chest-to-bar Pull-ups
Foundation: Unweighted Walking Lunge, DB (20/15)
1-Arm DB Row, then Ring Rows, then Jumping Pull-ups

Post the time to complete the WOD.
If time capped, add 1 sec per rep remaining. 20-ft = 1 rep on the lunge.
Ex: 15:08 Rx

Upcoming Events

Friday, March 6thFriday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!

Thursday, March 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!

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: Friday Night Lights Doors Open

And coming Saturday…

Partner WOD
3 sets AMRAP (5:00 work/1:00 rest)
30 Hang Power Cleans*
30/24 Cal Row
30 Box Jumps (24/20)
Max Cal Row

*Barbell Weight
Set 1: 135/95
Set 2: 155/105
Set 3: 175/115

All the reps are team totals. 1 partner working at a time. Partition the reps any way except 1 partner must complete a minimum of 3 box jumps before switching.

Post the total reps completed from each set.
Ex: 145, 139, 122 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. EMOM 20
Min 1: 2 Wall Walks
Min 2: 200m Run
Min 3: 2 Wall Walks
Min 4: Rest

Score total time for 200m runs. Ex: 4:17 Rx

B. Tabata Push-ups & Sit-ups
8 Rounds Alternating Movements (20 sec work:10 sec rest)
Movement 1: Push-ups
Movement 2: Sit-ups

*Score fewest reps completed for each movement in Tabata.
Ex: 8,9

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

Open Workout 26.1
For time: [12min cap]
20 wall-ball shots (14/20 lb) (9/10 ft)
18 box jump-overs (20/24 in)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Scaled (10/14 lb) (9/10 ft), may step up
Foundations (6/10 lb) (8/9 ft) or lighter, (20 in) or lower height

Post the total reps completed for the WOD or the time to finish. Ex: 246 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

Thursday, March 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!

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: Friday Night Lights Doors Open

And coming Saturday…

Partner WOD
For Time: [30min cap]
50 Power Clean (115/85)
120 Double Unders
50 Toes-to-bar
40 Power Clean (135/95)
120 Double Unders
40 Pull-ups
30 Power Clean (155/105)
120 Double Unders
30 Chest-to-bar
20 Power Clean (185/125)
120 Double Unders
20 Bar Muscle Ups

All the reps are team totals. One partner working at a time. Partition the reps any way.

Post time for the WOD. Ex: 23:50 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. 3 Sets For Load
25m OH KB Carry R
25m OH KB Carry L
-complete the 25m unbroken
-increase the load as form allows each set
-complete 1 set every 3:30

B. 3 Rounds [15min cap]
15 Bench Press (135/85)
20/16 Cal Row
25 Kettlebell Swings (53/35)

Post load for KB carry and time for the WOD. Ex: 53#, 9:10 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

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

Workout of the Day (WOD)

17.5
10 Rounds [20min cap]
9 Thrusters (95/65)*
35 Double Unders**

*Scaled weight (65/45), Foundation weight (45/35)

**Scale Jump Rope
20 Double Unders
5-15 DU+Singles
35 Speed Step or 15 Speed Step (R+L=1)
35 Singles

Post time for the WOD. Ex: 11:10 Rx.

Upcoming Events

Friday, February 13th CFM Galentines WOD and Social. Friday evening for the 7 pm class will have a special ladies workout and then Galentines celebration with drinks and food in Midtown. RSVP this week in Zen Planner to attend!

Thursday, February 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!

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
7:00p: Galentine’s Ladies Only Team Workout

And coming Saturday…

Partner WOD [24min cap]
6 Rounds
20 DB Bench (50’s/35’s)
20 Toes To Bar
20 Hang Power Clean (155/105)

1 partner working at a time. Partition the rounds and reps any way. 1 partner working at a time.

Post time to complete the WOD. Ex: 19:20 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. Strict Pullups:
1 set of max reps

B. EMOM 16 (0:30 work/0:30 rest)
Min 1: Cal Row
Min 2: Back Squat (65% 1RM)
Min 3: KB Deadlift (70’s/53’s)*
Min 4: Rest

*(Rx+ 90’s/70’s)

Post max reps for pullups and fewest reps for each movement in EMOM and weight for back squat.
Ex: 18, 10, 7 (225#), 12 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

A. AMRAP 15
40 Burpees Over Bar
30 Deadlift (135/95)
30 Burpees Over Bar
30 Clean (135/95)
20 Burpees Over Bar
30 Clean & Jerk (135/95)
10 Burpees Over Bar
AMRAP Snatch (135/95)

B. EMOM 9
Min 1: L-Sit (10-30 sec)
Min 2: Superman Hold (20-30 sec)
Min 3: 20 Plate Russian Twists (25/15)

Post total reps completed in the AMRAP. Ex: 194 Rx

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Javi
8:00a: Open Gym- Javi
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- Michael

And coming Saturday…

Partner WOD
“Big Brad”
AMRAP 30
150 Double Unders
100 Lunge Steps
50 DB Snatch (50/35)
25 Bar Muscle Ups

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

Post rounds and reps completed in the WOD. Ex: 2+302 Rx.

Saturday Schedule

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

And coming Sunday…

A. Push/Pull
EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated DB Arnold Press

B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

A. AMRAP 8
40 Double Unders
10 Hang Power Clean (120/85)

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

Post time for the WOD. 12:49 Rx.

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…

A. EMOM 8
Min 1: Handstand Hold Practice
Min 2: Rest

B. Partner WOD
AMRAP 15
3 Wall Walks
9 Deadlift (185/135) (Rx+ 225/155)
12 Box Jumps (30/24”) (Rx+ 36/30”)
15 Toes to Bar

All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.

Score rounds and reps for the WOD. Ex: 5 + 12 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Hailey
11:45a: Yoga- Michael

And coming Sunday…

A. Turkish Get Ups
8-8-8-8
(4 reps each arm)

B. 4 Rounds Not For Time
300/250m Row
8/8 Single Arm DB Bench Press
8/8 Single Arm DB Lunges
Rest 2 minutes between rounds

Score average row split. Ex: 0:52.7

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael