5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
“Macarena”
Teams of 4-5 Athletes
20 Minute AMRAP
12/8 Calorie Row
10 Kettlebell Swings (m = 16/24/32, w = 12/16/20)
50ft Walking Lunge
Once the first athlete clears the rower, the second athlete can start conga line style. Reps are individual totals.
Post total rounds of the team + repetitions. 50ft = 1 rep. Ex: 31 + 38 L3.
And coming tomorrow…
For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)
Saturday, December 14th at 6 pm: CFM Holiday Party!
Thursday, December 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
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- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Michael
Workout of the Day (WOD)
10 Rounds For Time
30 Double Unders
15 Wall Balls
5 Pull Ups (Rx+ = 3 Ring Muscle Ups)
OR
For time, partitioned any way:
300 Double Unders
150 Wall Balls (20/14 to 10/9ft)
50 Pull ups (Rx+ = 30 Ring Muscle Ups)
Time cap: 25 minutes
Post time for the WOD or total reps completed. Ex: 14:20 Rx
And coming Saturday…
Partner WOD
AMRAP 18
16 DB Box Step Overs (50/35’s at 24/20)
8 Devil’s Press (50/35’s)
16/12 Calorie Row
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
Post rounds for the AMRAP. Ex: 4+20 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller
Saturday, December 14th at 6 pm: CFM Holiday Party!
Thursday, December 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
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. Weighted Pull Ups
3 sets of 5 reps
B. EMOM 16
Min 1 – 4 Box Jumps (36/30″)
Min 2 – 3 Squat Snatch (70%)
Min 3 – Max Bar Facing Burpees
Min 4 – Rest
Post weight for pull ups and total burpees. Ex: 45#, 83 Rx
And coming Saturday…
In a 15 Minute Window
Complete:
120/90 Calorie Row
and
4 Rounds
25 Box Jump Overs (24/20)
20 Front Squats (135/95) In Time Remaining…
Build to a Max Complex
Power Clean + Hang Squat Clean + Jerk
While one partner is rowing the other partner completes the rounds of box jump overs and front Squats. All rounds and reps are team totals. Partners may switch who is working on the row at anytime.
Post time for the WOD and weight for complex Ex: 7:45 Rx, 245#
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. Bench
3-3-3-3
B. 3 Rounds [18min cap]
10 Bench Press (70% 1RM)
300m Run*
15 Weighted Straight Leg Sit ups (45/25)
300m Run*
Rx+ = 400m Run
Post time for the WOD and bench weight. Example: 14:20 Rx @185#
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Stretch&Mobility- Michael
And coming Sunday…
Partner WOD [20min cap]
3 Rounds
18 Deadlifts (225/155)
18 Handstand Push Ups
-1min rest-
4 Rounds
15 Power Clean (135/95)
15 Toes to Bar
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35)
12 Bar Over Burpees
All reps are team totals. One partner working at a time. Partners may partition the rounds and reps any way.
Post time for the WOD. Example: 16:48 Rx.
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
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- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed
Workout of the Day (WOD)
A. 4 Rounds For Time [12min cap]
15 Front Squats (75/55) (Rx+ = 95/65)
12 Pull Ups (Rx+ = C2B)
9 Burpee Box Jumps (24/20)
B. EMOM 8
Min 1/5 – L-Sit Hold
Min 2/6 – Handstand Hold
Min 3/4 – Pigeon
Min 7 – Straddle Stretch
Min 8 – Butterfly Stretch
Post time for the WOD. Ex: 8:10 Rx.
And coming Saturday…
A. Power Snatch + Overhead Squat
4 x (1 + 3)
B. 3 Rounds
In a 3 Minute Window
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats (75% part A)
-Rest 3 minutes between rounds-
Post total reps of overhead squat and weight. Ex: 28, 115#
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Strict Press
3 x 5
B. Partner WOD [20min cap]
50/40 Cal Row
25 Slam Balls (30/20)
40/32 Cal Row
25 Slam Balls (30/20)
30/24 Cal Row
25 Slam Balls (30/20)
20/15 Cal Row
25 Slam Balls (30/20)
15/12 Cal Row
25 Slam Balls (30/20)
All reps are individual totals. One partner working on the row while the other is doing slam balls and then switch. Each round the calories on the row decrease and the slam ball reps stay at 25 per person.
Post weight for press and time for the WOD. Ex: 135#, 14:13 Rx
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Jerks
@ 70% 1 RM Clean & Jerk
B. EMOM 16
Min 1 – Scapular Raises
Min 2 – Shoulder Ext Rotation
Min 3 – WY Negative
Min 4 – Pec Shoulder Stretch
Post load for the EMOM. Ex: 195#
And coming Saturday…
Teams of 3
AMRAP 24
40 Pullups
50 Bar Facing Burpees
60 Thrusters
Round 1 – 65/45
Round 2 – 85/55
Round 3 – 95/65
Round 4 – 115/85 (AMRAP in time remaining)
All reps are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.
Post rounds and reps completed in AMRAP. Ex: 14:30, 3+124 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller
5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights!
Workout of the Day (WOD)
CFG Open 20.4
For time:
30 box jumps, 20 | 24 in
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
Post time to complete the workout or total reps completed. Ex: 203 Rx.
And coming Saturday…
Partner WOD [25min Cap]
3 Rounds
50/40 Calorie Row
30 Pull Ups (Rx+ = C2B)
-Immediately into- 2 Rounds
40 Wall Balls (20/14 to 10/9ft)
50 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
-Immediately into- 1 Round
30 Single Arm DB Snatch (50/35)
20 Burpees over Erg
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
Post time to complete the WOD. Ex: 18:20 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- Nikkia Nelson
And coming Sunday…
A. EMOM 15
Min 1 – Handstand Hold (20 sec)
Min 2 – Handstand Walk
Min 3 – Rest
B. 4 Rounds [12min cap]
45 Double Unders
12 Deadlifts (50% 5 RM)
9 Toes to Bar
Post time for the WOD and deadlift weight. Ex: 9:10 at 205# Rx.
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights!
Workout of the Day (WOD)
CFG Open 20.3
Rx
Diane
21-15-9 reps of:
Deadlifts (225/155)
Handstand push-ups
Then, 21-15-9 reps of:
Deadlifts (315/205)
50-ft. handstand walk after each set
Time cap: 9 minutes
Deadlift weights, handstand pushup and walk scales
Scaled (m = 135/185, w = 95/135), hand-release pushups and bear crawl
Masters 55+ Scaled/L1 (m = 115/155, w = 80/105), hand-release knee pushups and bear crawl
Tiebreak
The scoring for this workout includes a tiebreak. Upon completion of each set of deadlift, time should be marked. Your tie break time will be the elapsed time at which you completed your last full set of deadlifts.
Post time for the WOD or total reps completed and tie break time. In the handstand walk, each 5-foot section will count as 1 rep. Ex: 130, 6:51 Rx.
And coming Saturday…
Partner WOD
AMRAP 30
100 Wallballs (20/14)
100 Kettlebell Swings (53/35)
800m Run (Together)
80 Sit Ups
60 Pull Ups (Rx+ = C2B)
60 Lateral Burpees Over Kettlebell
40 DB Power Cleans (50/35’s)
40 DB Shoulder to Overhead (50/35’s)
20 DB Ground to Overhead (50/35’s)
20 Ring Dips (Rx+ = Ring Muscle Up)
Post rounds for the AMRAP. Ex: 1+45 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. EMOM 10
Min 1 – 15 Calorie Row or 200m Run
Min 2 – 15 GHD Sit Ups or Straight Leg Sit Ups
B. The Three Best Friends
3 Rounds [18min cap]
100m KB Farmers Carry (53/35’s)
22 DB Bench Press (50/35’s)
100m KB Front Rack Carry
22 DB Front Rack Lunges
Post time for the WOD. Ex: 15:20 Rx.
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Open Gym- Michael
8:00p: Open 20.2 Live Announcement
Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the 2020 Open!!
Today’s schedule
5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights!
Workout of the Day (WOD)
CFG Open 20.1
10 Rounds For Time [15min cap]
8 Ground to Overhead
10 Bar Facing Burpees
Post time for the WOD. Ex: 10:10 Rx.
VARIATIONS
Rx’d:
Men 95-lb
Women 65-lb
Scaled:
Men 65-lb, may step over bar on burpees
Women 45-lb, may step over bar on burpees
L1/Scaled Masters 55+:
Men 45-lb, may step over bar on burpees
Women 35-lb, may step over bar on burpees
And coming Saturday…
Partner WOD [20 Minute Time Cap]:
“U-haul”
5 Rounds
200 Meter Run (each) + 14 Deadlift (m = 95/135/185, w = 65/95/125)
90 Double-Unders + 40 Wallballs (20/14 to 10/9ft)
At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on power cleans. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.
Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team total. Both partners working at the same time on opposite movements of each couplet.
Scale Doubles to 40 DU+singles, speed step 1:1, singles 1:1.
Post time for team to complete all 5 rounds. Ex: 18:34 L3.
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. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35)
20/15 Push Ups
B. Banded Stretches
Post time to complete the WOD. Ex: 9:48 Rx.
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
