6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Thruster: 1-1-1-1-1. Increasing.
B. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
Post load for thruster and load and reps for Bench. Ex: 250#, 245#, 6 reps.
And coming Saturday…
“Firebird”
4 Rounds For Time [24 Minute Time Cap]:
300m Run
50 Pushups
5 Squat Snatch (70% 1RM)
Both partners run 300m. Reps for pushups and Snatch are team totals and 1 partner working at a time.
Post time to complete the WOD. Ex: 18:49 at 105# Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Lana Evening classes cancelled for New Year’s Eve!
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7-11p: CFM Holiday Party!!
Post box jump height and total rounds+reps for AMRAP. Ex: 39”, 4+16 Rx.
And coming Saturday…
“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.
Saturday Schedule
10:30a: All Levels CrossFit- Michael
11:30p: Yoga- Monica
Sunday Schedule
10a: All Levels CrossFit- Tina
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Grace [9 Minute Time Cap]
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk
B. 3 Rounds Not For Time:
500m Row
15 Situps
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 15 before continuing to next row.
Post time for Grace and time for 1st 500m row + total situps completed (include 15/round).
Example: 2:10 Rx, 1:48, 53 Situps
And coming Saturday…
“Turtle Power”
Partner WOD: Teams of 2
5 Minute AMRAP
20 Cal Row
20 Power Slams (20/15)
20 Pullups**
15 Cal Row
15 Power Slams
15 Pullups
10 Cal Row
10 Power Slams
10 Pullups
5 Cal Row
5 Power Slams
5 Pullups
Rest 2 minute and repeat for 4 Rounds.
**Scale Pullups to Kipping Single Pullups (12-9-6-3 reps/set), Barbell Assisted Pullups (BBAP) 1:1, or Ring Rows 1:1.
1 partner working at a time. All reps and distances are team totals. Partners may partition the reps and rounds anyway and must tag to exchange who is working. Continue the each AMRAP where you left off. Total workout is 26 minutes.
Score total rounds and reps. Ex: 1+258 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Back Squat: 2-2-2-2-2. Increasing weight each set from 85-87-90-92-95% of 1RM.
B. Supple Leopard Stretch & Smash
Adductor Barbell Smash
Super Frog Stretch
Quad Barbell Smash
Couch Stretch
All rounds and reps are team totals. 1 partner working at a time and teams may partition the rounds and reps anyway. *Cindy is 5 pullups, 10 pushups, 15 air squats. **The sled push may be solo or partnered.
Post rounds and reps completed. Ex: 5+69 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Neal
6p: Strength Training/Open Gym- Neal
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
Workout of the Day (WOD)
A. 3 Rounds Descending Reps: [21 Minute Time Cap]
25-20-15 Bodyweight Bench Press
400m Run
500m Row
B. Banded 5-way Shoulder Stretch
Post time for the WOD. Ex: 17:40 Rx
And coming Saturday…
Partner WOD, Teams of 2
3 Rounds For Time [30 Minute Time Cap]:
48 Pullups
80 Situps
48 Overhead Squats (L1 = Front Squats at 65/45, L2 = 65/45, L3 = 75/55)
80 Double Unders
All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way.
Score the time for the WOD. Ex: 24:10
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Priscila
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Wil Milne
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
Sarah and Elana pulling the sled #saturdaypartnerwod
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Hang Clean: In 10 minutes work up to a heavy single at 90%
B. For Time [18 Minute Time Cap]
30 Hang Clean (m = 75/95/135/185/225, w = 55/65/95/115/135)
50 Pistols
2000m Row
Post load for clean and time for the WOD. If time capped, 100m = 1 rep.
Ex: 260#, 17:32 L5.
And coming Saturday…
Partner WOD, Teams of 2
18 Minute AMRAP
Buy-in: 400m Medball Carry (20/14)
Then…
20 Kettlebell Deadlift (m = 20/24/32’s, w = 16/20/24’s)
16 Wallballs (20/14 to 10ft)
50 Double Unders
200m Medball Carry
All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way. For the 400m buy-in both partners must run together this distance and they must carry the medball with them handing off as much as they’d like. Complete the 200m Medball carry the same way in which both athletes go 200m.
Score rounds + reps for the AMRAP. 200m = 1 rep. Ex: 5 + 58 L3.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Neal
6p: Strength Training/Open Gym- Neal
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Squat Clean Complex: In 15 minutes complete 7 sets increasing weight of this complex form 50% to no more than 80% of 1RM Clean. Each rep is taken from the ground.
1 Hang Squat Clean
1 Pause Squat Clean (below the knee)
B. 3 Rounds [12 Minute Time Cap]
10 Squat Clean (m = 65/95/135, w = 45/65/95)
20/15 Cal Row
Post clean load and time for WOD. Ex: 235#, 9:40 L3
*Scale burpee pullups to burpee jumping pullups.
(L2/L3+ = C2B)
All rounds and reps are team totals. Both partners may be working at the same time. For the sled pull both partners will pull together 50m.
Post time to complete the WOD. Ex: 10:34 L3+
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Front Squat: In 8 minutes work up to a heavy single (from rack) (90% 1 RM).
B. Clean & Jerk: In 8 minutes work up to a heavy single (90% 1 RM).
C. Partner WOD “Two Face” [16 Minute Time Cap]
4 Rounds
10 Pullups** (L3 = C2B)
10 Power Clean
10 Front Squats
10 Push Jerk
(m = 65/95/115, w = 45/65/85)
**Scale to Kipping Single Pullups 1:2 (5 reps/rd), Barbell Pullups 1:1, Ring Rows 1:1
All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1…go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.
Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.
And coming Saturday…
“Nightwing”
With a partner complete as many rounds as possible in 19 minutes of:
9 Pullups (L1 = Ring Rows, L2 = Pullups, L3 = C2B, L4 = Ring Muscle Ups)
200m sprint
40m partner prowler push (150/100)
12 Burpee box jump-overs (20/16”)
On the burpees, jump over the box without touching it. All rounds and reps are team totals. Both partners complete the run and push together. 1 partner working at a time on the pullups and jumps.
Post rounds and reps completed by the team. Ex: 4+12 L3.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
Sunday Schedule
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Michael
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
CFM Upcoming Events
Monday, Sept 18th Lurong Championship Challenge Begins! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Deadlift: In 15 minutes work up to a 5 rep max.
B. “Golf Carting”
8 Minute AMRAP
20/15 Cal Row
15 Pushups
100ft Farmers Walk (32’s/24’s kg)
15 Slam Balls (20/15)
20 Lateral Step Ups & Over (24/20”)
20 AbMat Situps
Rest 2 minutes after the first AMRAP and repeat starting where you left off.
In a shotgun start, one person on each team starts on a different movement and moves down the list to complete the round. 100/95 reps per round. Continue the second AMRAP where you started the 1st AMRAP. The team with the most reps from their individuals wins the race.
Post load for deadlift and total individual reps completed (50ft carry = 5 reps)
Ex: 400#, 305 Rx.
And coming tomorrow…
A. Front Squat: In 8 minutes work up to a heavy single (from rack) (90% 1 RM).
B. Clean & Jerk: In 8 minutes work up to a heavy single (90% 1 RM).
C. Partner WOD “Two Face” [16 Minute Time Cap]
4 Rounds
10 Pullups** (L3 = C2B)
10 Power Clean
10 Front Squats
10 Push Jerk
(m = 65/95/115, w = 45/65/85)
**Scale to Kipping Single Pullups 1:2 (5 reps/rd), Barbell Pullups 1:1, Ring Rows 1:1
All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1…go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.
Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.
CFM Upcoming Events
Monday, Sept 18th Lurong Championship Challenge Begins! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Squat Clean: E2MOM for 12 minutes: 2 reps working up to a heavy double.
**Scale DU to DU+singles (40-32-24-16-8), Speed Step 1:1, Singles 1:1.
Post load for clean double and time for the WOD. Ex: 235#, 11:16 L3
And coming Saturday…
Partner “Eva” [40 Minute Time Cap]
5 Rounds**
4 x 200m
30 Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
30 Pullups*
*Scale the Pullups to #halfthereps (15rep/round//team), Barbell Pullups 1:1, Ring Rows 1:1.
All reps and distances are team totals. One athlete working at a time. Partners may alternate 100, 200, or 400m on the runs for 800m total per round. **Level 1 = 4 Rounds For Time. Level 2/3 = 5 Rounds.
Post time to complete the WOD. Ex. 36:40 L3.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Neal
12:15p: Yoga- Monica
Sunday Schedule
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
CFM Upcoming Events
Monday, Sept 18th Lurong Championship Challenge Begins! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!
