Partner WOD – CrossFit Midtown

Workout of the Day (WOD)

A. Handstand Walk
Practice HS Walk for 10 minutes

B. 10 Rounds [20min cap]
36 Double Unders
9 Chest-To-Bar Pull-Ups
3 Devil’s Press (50’s/35’s)

Post the time to complete the WOD. Ex: 17:10 Rx

Upcoming Events

Thursday, May 14th 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!

Saturday, May 23rd Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Monday, May 25th CFM Closed for Memorial Day!

Saturday, May 30th CFM 14th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

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…

A. Bench Press
3-3-3
70-80-85% of 1RM

B. “The Replacements” [30min cap]
Teams of 3
3 Rounds
80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)

All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way. 2nd round is Bike and 3rd round is Ski Erg.

Post load for bench and time for WOD. Ex: 235#, 23:12 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. Every 5:00 for 3 Sets
10-20 GHD Sit Ups
5-8 Strict Chin Ups
8/8 1-Arm DB Arnold Press (50/35)

B. AMRAP 12
20 Box Jump Overs (24/20″)
20 DB Goblet Squats (50/35)
20 Alt DB Snatch (50/35)

Post rounds and reps for the AMRAP. Ex: 4+32 Rx

Sunday Schedule

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

FRI 04.24.26 Read More »

Workout of the Day (WOD)

Quarterfinals Workout 24.2
3 rounds for time of: [20min cap]
50 wall-ball shots (20/14 at 10/9ft)
50 lateral burpee box jump-overs (24/20”)

If time capped, add 1 sec for each rep not completed to score in SugarWOD.
Ex: 2+50 (50 reps remaining) = 20:50

If all reps are completed, post time for the workout. Ex: 19:34 Rx

Upcoming Events

Monday, May 25th CFM Closed for Memorial 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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

Partner WOD
For Time: [30min cap]
3 Rounds
25/20 Cal Bike
4×12.5m Sled Push (270/180)
40 Toes-to-bar
2 Rounds
25/20 Cal Bike
4×12.5m Sled Push (270/180)
10 Rope Climbs**
1 Round
25/20 Cal Bike
4×12.5m Sled Push (270/180)
20 Muscle-ups

**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.

If time capped, add 1 sec for each rep not completed to score in SugarWOD.
Ex: 5+35 (14 reps remaining) = 30:14

If all reps are completed, post time for the workout. Ex: 24:31 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 24.4
With a continually running clock,
complete as many reps as possible in 10 minutes of:
10 clean and jerks (135/85)
Rest 1 minute
10 clean and jerks (185/125)
Rest 1 minute
10 clean and jerks (225/155)
Rest 1 minute
Max-reps clean and jerks in time remaining (245/165)

Score total reps completed. Ex: 32 Rx

Sunday Schedule

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

FRI 04.17.26 Read More »

Workout of the Day (WOD)

A. EMOM 10:
1 Power Snatch.
All reps at the same weight.

B. 3 Rounds For Time [12min cap]:
21 Overhead Squats*
21 Power Snatch*

Barbell Weight
Rx (95/65)*
Intermediate (75/55)*
Scaled (45/35)*

*No dropping the bar. Athletes must set the barbell down between sets.

Post snatch weight and time for the WOD. Ex: 165#, 8:21 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

And coming Saturday…

Partner WOD
3 Rounds For Time [30min cap]
50/40 Cal Row
300m Sandbag Hill Run (50/25) together
15 Bar Muscle Ups
21 Burpee Box Jump Overs (24/20)

All reps are team totals. One person working at a time. The 300m run is together with 1 sandbag. Partners may switch sandbag as often as desired. Partition the rounds and reps any way.

Post time for WOD. Ex: 18:12 Rx

Saturday Schedule

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

And coming Sunday…

A. Rope Climbs:
In 10 minutes practice rope climbs**
**All athletes must wear long socks or shin protection when climbing ropes.

B. EMOM 12 (30 sec work: 30 sec rest)
Min 1: GHD Sit-ups
Min 2: DB Thrusters (35’s/25’s)*
Min 3: KB Swings (53/35)*
Min 4: Double Unders

Rest 2 minutes

EMOM 12 (30 sec work: 30 sec rest)
Min 1: Toes to Bar
Min 2: DB Thrusters (35’s/25’s)*
Min 3: KB Swings (53/35)*
Min 4: Double Unders

(*Rx+ DB’s 50’s/35’s and KB 70/53)

Score the fewest reps of each movement in the EMOMs.
Ex: 10, 10, 10, 45, 10, 10, 10, 32 Rx.

Sunday Schedule

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

FRI 04.10.26 Read More »

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

Today’s schedule

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

FRI 04.03.26 Read More »

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

FRI 03.27.26 QuarterFinals WEEKEND! Read More »

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

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

FRI 03.20.26 Read More »

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

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

FRI 03.13.26 Open 26.3 and FNL! Read More »

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!

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

FRI 03.06.26 Open 26.2 and FNL! Read More »

Open Workout 26.1 starts on Friday! Join us for FNL Friday night starting at 6 pm!

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

Today’s schedule

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

FRI 02.27.26 Open 26.1 and FNL! Read More »

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

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

Today’s schedule

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

FRI 02.20.26 Read More »