Partner WOD

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

Workout of the Day (WOD)

A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2

B. EMOM 15
Min 1: DB Snatch (70/50)
Min 2: 25-25ft Shuttle Sprints
Min 3: Rest

Post load for snatch and total db snatch and total shuttle sprints. Ex: 160#, 67, 43 Rx

And coming Saturday…

Partner WOD [25min Cap]
2 Rounds
40/30 Calorie Row
40 Pull Ups
40 Dumbbell Squats (50’s/35’s)
400m Run (200m Relay)
40 V-ups
40 Dumbbell Squats (50’s/35’s)

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

Post time for the WOD. 18:10 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…

A. Yoke Carry
5 x 40m (increase weight each round)

B. 3 Rounds [12min cap]
21 Toes to Bar
12 Deadlifts (185/135)
3 Rope Climbs*

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

Post time for the WOD. Ex: 8:41 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Upcoming Events

Thursday, March 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

Workout of the Day (WOD)

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx

And coming Saturday…

Partner WOD [22min cap]
120 Double Unders
36 Power Clean (115/85)
120 Double Unders
30 Power Clean (135/95)
120 Double Unders
24 Power Clean (155/105)
120 Double Unders
18 Power Clean (185/125)
120 Double Unders
12 Power Clean (205/145)

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

Post time for the WOD. Ex: 16:28 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 16
Minute 1: 3 Power Box Jumps (increasing height each round)
Minute 2: 100m Run
Minute 3: 15 Straight Leg Sit Ups
Minute 4: Rest

B. 3 Rounds For Time [20min cap]
100m KB Farmers Carry (53’s/35’s)
20 Bench Press (115/75)
100m KB Front Rack Carry
20 DB Box Step Ups (24/20″) (50/35)

Post box jump height and time for the WOD. Ex: 39”, 12:40 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Upcoming Events

Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes for your spirt on Friday night!

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Today’s schedule

Workout of the Day (WOD)

Open Test 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
• 5 wall walks
• 50 double-unders
• 15 snatches (95/65)
• 5 wall walks
• 50 double-unders
• 12 snatches (135/95)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (185/125)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (225/155)

Post time for the WOD or total reps completed. Include tiebreak time to finish the final set of snatches.
Ex: 210, 5:10 Rx

And coming Saturday…

A. Clean & Jerk
In 8 minutes work up to a heavy clean and jerk single

B. Partner WOD
AMRAP 15
5-10-15-20…
Clean & Jerk (185/125 lb)
Synchronized Sit-ups
Synchronized Box Jump-Overs (24/20 in)
-Continue adding 5 reps to each movement at the end of the round.
-Partners can split up the clean and jerks as needed.

Post load for C&J and rounds and reps for the AMRAP.
235#, 4+18 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…

3 Rounds For Cals and Reps:
4:00 Cal Row
2:00 Ring Muscle Ups
2:00 Minutes Rest

Post total cals and reps completed. Ex: 232, 22 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Upcoming Events

Friday, February 24th Friday Night Lights (FNL) for Workout 23.2 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Hawaiian Luau. Wear beach or island attire for your spirt on Friday night!

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Today’s schedule

Workout of the Day (WOD)

Open Test 23.2A & 23.2B:
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25-25 ft)

*Add 5 burpee pull-ups after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

Post total reps from the AMRAP and load for thruster. Ex: 146 Rx, 215#

And coming Saturday…

Partner WOD
3 Sets
AMRAP 3:
Calorie Row
AMRAP 2:
5 Hang Power Snatch (135/95)
10 Push Ups
15 Air Squats

Continue the AMRAP where your team left off each set.

Score sum of total calories and total reps of AMRAP.
Ex: 179 + 188 = 367 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. 4 Rounds [16 Min Cap]
9/9 Single Arm Overhead Kettlebell Lunges (53/35)
15 GHD Sit Ups
21 Box Jump Overs (24/20”)

Post load for lunges and time for the WOD. Ex: 155#, 11:10 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Upcoming Events

Friday, February 17th Friday Night Lights (FNL) for Workout 23.1 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 1st Open Workout. The theme for the 1st week of FNL is Red, White, and CFM Blue. Wear patriotic colors and/or any CFM apparel so show your spirit!

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

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Today’s schedule

Workout of the Day (WOD)

23.1 (14.4 Repeat)
Complete as many reps as possible in 14 minutes of:

60-Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots
30 Cleans
20 Muscle-Ups

Rx’d
♀14-lb ball to 9 ft, 95-lb cleans
♂20-lb ball to 10 ft, 135-lb cleans

Scaled
♀10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over-bar pull-ups
♂14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin-over-bar pull-ups

Post total reps completed. Ex: 181 Rx.

And coming Saturday…

Partner WOD [24min Cap]
4 Rounds
400m Run Relay
20 Bar Facing Burpees
100 Double Unders
20 Shoulder to Overhead (135/95)

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. “McFeaters”
For Time:
500m Row
30 BW Back Squat
20 BW Deadlift

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Today’s schedule

Workout of the Day (WOD)

AMRAP 16
3 Wall Walks
5/5 KB Hang Snatch (53/35)
30 Double Unders

Post total rounds and reps from AMRAP. Ex: 8+22 Rx

B. EMOM 12 (:30 on :30 off)
Min 1: L-Sit
Min 2: Superman Hold
Min 3: 20 Plate Russian Twists (25/15) R+L=1

And coming Saturday…

Partner WOD
2 Rounds [25min cap]
400m Run Relay
20 Front Squat (120/85) (Rx+135/95)
12 Chest to Bar Pull Ups (Rx+ BMU)
30/24 Cal Bike
20 Box Jumps (30/24) (Rx+ 36/30)
12 Chest to Bar Pull Ups (Rx+ BMU)

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

Post time to complete the WOD. Ex: 20:21 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…

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- Adam
12n: Yoga- Rue

Today’s schedule

Workout of the Day (WOD)

A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar

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.

And coming Saturday…

A. EMOM 10
Min 1: Handstand Hold Practice
Min 2: Rest

B. Partner WOD
AMRAP 16
3 Wall Walks
9 Deadlift (225/155)
12 Bar Facing Burpees
16 Box Step Ups (50/35) to (24/20”)

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- Jeannette
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 or 200m Run
8/8 Single Arm DB Bench Press (50/35)
8/8 Single Arm DB Lunges
Rest 2 minutes between rounds

Score average row or run split. Ex: 0:52.7 row

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Today’s schedule

Workout of the Day (WOD)

A. Power Clean & Jerk
12min to work to a Heavy Complex:
Power Clean + Front Squat + Push Jerk + Split Jerk

B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks

Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.

And coming Saturday…

“Egg Beaters”
Partner WOD [36min cap]
2 Rounds
400m Run
50 Toes to Bar (Rx+ = Med Ball Sit Ups 20/14)
30/24 Cal Row
30 DB Thrusters (35’s/20’s)
2 Rounds
400m Run
50 Med Ball Sit Ups (20/14) (Rx+ = Toes to Bar)
30/24 Cal Row
15 Devil’s Press (35’s/20’s)

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

Post time to complete the WOD. Ex: 27:30 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 12
Min 1: 100m KB Front Rack Carry (53/35’s)
Min 2: 80 Double Unders
Min 3: 10 Bench Press (135/95)

B. 3 Rounds [15min cap]
7/7 Single Arm DB Overhead Squats (50/35)
22 KB Deadlifts (53/35’s)
200m Run

Record time to complete WOD Ex. 9:49 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Today’s schedule

Workout of the Day (WOD)

A. For Time [18min cap]
30-20-10
Deadlifts (155/105)
Bar Over Burpees
Chest to Bar Pull-ups

B. Front Squat
12 min to work to a Heavy 3 Rep

Post time for the WOD and load for front squat. Ex: 13:49 Rx, 285#.

And coming Saturday…

Partner WOD
3 Rounds For Time [33min cap]
20 GHD Sit-ups
20 DB Hang C&J (50/35)
20/16 Cal Row
20 DB Alt Snatch (50/35)
20 Weighted Anchored Sit-ups (50/35)
20 DB Alt Hang Cluster (50/35)
20/16 Cal Bike
20 Devil’s Press 1-Arm (50/35)

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

Post time for the WOD. Ex: 28:10 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…

For Time [13min cap]
60 DB Overhead Lunges (50/35)
40 Hand Release Push Ups
20 Hang Power Snatches (95/65)
10 Wall Walks
5 Squat Clean (165/115)

Post time for WOD. Ex: 11:23 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Today’s schedule

Workout of the Day (WOD)

For Time [20min cap]
Open: 200 Double Unders
27-21-15-9
Front Squats (115/85)
Chest to Bar Pull-ups
Close: 200 Double Unders

Post time for the WOD. Ex 13:40 Rx.

And coming Saturday…

Partner WOD
2 Rounds [40min cap]
20 Wall Walks
30 DB Clean & Jerk (50/35’s)
40 Burpees Over Erg
50/40 Calorie Row
60 Toes to Bar
70 Alt DB Snatches (50/35)

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

Post time for the WOD. Ex: 34:30 Rx.