6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
In a relay fashion, the teams form a single file line each. Athlete 1 starts with the 40 meter prowler. As soon as that athlete returns, he or she moves onto the 100 meter sandbag. Athlete 2 can then start the prowler… and so forth.
B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Post rounds completed by the team. Ex: 22 team of 4 Rx.
And coming tomorrow…
A. Squat Clean: E2MOM for 12 minutes: 2 reps working up to a heavy double.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
“Four Quarters”
On a running clock complete the following:
A. Hang Squat Clean: In 0-6 minutes work up to a heavy single
B. Front Squat: In 6-13 minutes work up to a heavy double (from rack)
C. Bench Press: In 13-21 minutes work up to a heavy set of 3.
D. Partner WOD: 21-28 minutes for an 7 minute AMRAP
10 Strict DB Press (m = 25/35/50, w = 10/25/35)
10 Stationary Reverse Lunges (alt)
10 Double KB Deadlift (m = 16/20/24, w = 8/12/16kg)
Both partners working at the same time. All reps are individual totals. 1 Partner starts on press the other on lunges. Score rounds and reps for each individual.
Post load for clean, squat, and bench, and rounds and reps for AMRAP.
Ex: 245#, 285#, 250#, 7+15 L3.
And coming tomorrow…
A. “Doublemint” 5 Minute AMRAP
40m Foot-Hand Crawl
10 Toes to Bar
Friday, August 12th: 7-7:30pm. Nutrition & Lurong Championship Challenge Information Session. Click here to sign up and more details. Lurong Challenge begins, Monday, September 12th. Sunday, August 14th-21st: Quarterly Progress Check-Ins. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline. Tuesday, August 23rd: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham. Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD. Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections. Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Lurong Championship Fitness & Nutrition Challenge Information Session- Michael
Workout of the Day (WOD)
A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.
B. 10 Minute AMRAP Ascending Ladder
Rep Rounds of:
3-6-9-12-15-18-21-24-…
Ring Rows
AbMat V-Ups
6 Deadlift (225/155) [65% of part A]
Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx
And coming Saturday…
“Keep It Up”
Partner WOD
40 Push Press (m = 45/65, w = 35/45) Top-to-Top**
3x 100m Medball Carry (20/14)
40 Wallball Shots (20/14) 10ft
20 Tire Flips
40 Box Jumps (24/20)
3x 100m Sprints
40 Thrusters (m = 45/65, w = 35/45) Top-to-Top**
**For the entire duration of the workout the empty barbell is held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. Partners exchange barbell overhead. All reps team totals. [22 Minute Time Cap]
Post time to complete WOD Ex. 13:55 Rx.
Saturday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: Strength Training/Open Gym- Travis
12:15p: Yoga- Alexis Story. Click here to reserve
Saturday, August 6th: 9am-12 noon.
As an annual CFM tradition, we will be doing the 31Heroes this weekend Saturday morning.
On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. 31Heroes.org was created as a effort to raise funds for the families of these fallen warriors, and has since then grown in purpose. Providing funds to families nationwide who have lost loved ones overseas, and providing assistance to those returning from duty with disabilities, we are honored to be able to associate with such a cause.
To learn more about 31Heroes.org and to donate to the CFM Team, click HERE: 31Heroes WOD Event
Friday, August 12th: 7-8pm. Lurong Nutrition & Fitness Championship Challenge Information Meeting.
Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Workout To Remember
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (m = 20/24/32 = 12/16/24)
4 Tire Flips 180# (L1=100#)
250m Sprint
Rest 1 minute between rounds
Post load and reps for Bench. Post time to complete WOD. Ex: 215# 7 reps, 8:51 L2.
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total number of rounds/reps (25 per round). Ex: 8+8 Rx (L3).
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Additional Scaling Options:
Scaling Rope Climbs: Rope Climb (10ft) 1:1, Pullups 1:1, Ring Rows 1:1
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster.
Box Jump height can be scaled in all divisions. 24”, 20”, 16”, 12”
Box Jumps will be step downs only
Saturday Schedule
31 Heroes Heat Times: Plan to arrive 30 minutes before the start of your heat.
8:30a: Doors Open
9:15a: Heat 1
10:00a: Heat 2
10:45a: Heat 3
11:16a: 31 Heroes Social, Food, and Raffle Prize Giveaways!!
12:15p: Yoga- Monica. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve
Saturday, August 6th: 9am-12 noon. 31Heroes WOD. Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Hang Clean: In 16 minutes work up to a heavy hang clean (may be squat or power).
B. 5 Rounds For Time: [15 minute time cap]
4 Hang Squat Clean (95/65)
4 Kettlebell Clean & Press Right Arm (24/16)
4 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips
Post load for clean and time for WOD. Ex: 255#, 7:53 Rx
And coming Saturday…
A. Kipping Pullups Progressions: Spend 10 minutes working on kipping pullups.
B. Hold and Run [28 Minute Time Cap]
Open: 200m Kettlebell Carry (m = 24’s/32’s, w = 16’s/20’s kg)
4 Rounds
20 Pullups*
30 Pushups*
40 Air Squats*
200m run
To start the workout, one partner will carry both kettlebells 100m and the other will carry them back 100m for 200m total. Both partners must travel together. *Partner Double Kettlebell Farmer’s Carry Hold (m = 24’s/32’s, w = 16’s/20’s kg) while other partner is doing pullups, pushups, and air squats. All reps are team totals. Partners may partition the reps any way. Both partners run 200m together at the end of each round.
Post time to complete WOD. Ex: 17:35 Rx+
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Lana Wilson. Click here to reserve
6a: All Levels CrossFit- Justin
7a: All Levels CrossFit- Justin
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD):
This week we have a partner WOD Bring-A-Friend (BAF) Day. This is a beginner friendly, all levels, partner WOD so look to invite a friend, family, or co-worker to come check out CrossFit Midtown and get in a great workout! We’ll be teaching the deadlift as it’s one of the foundational movements (see demo video).
A. Deadlift: Every 30 seconds for 6 minutes: 1 Deadlift 80% of 5 RM
B. 5 Rounds For Time: Partner WOD
(20/18/16) Cal Row**
15 Situps w/ Medball (20/14)
20 Partner Medball Chest Pass (20/14) 6ft
15 Kettlebell Deadlift (24’s/16’s)
All reps are team totals and the reps and rounds may be partitioned anyway. **Partner maintains a plank position with toes on the Medball while other partner does row. Men = 20 cal, M/F teams = 18, and Women = 16 per round.
Post weight for deadlift and time to complete WOD. Ex: 285#, 11:47 Rx.
And coming tomorrow…
A. Hang Clean: In 16 minutes work up to a heavy hang clean (may be squat or power).
B. 5 Rounds For Time: [15 minute time cap]
4 Hang Squat Clean (95/65)
4 Kettlebell Clean & Press Right Arm (24/16)
4 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips
Post load for clean and time for WOD. Ex: 255#, 7:53 Rx
Tuesday-Sunday, July 19-24th: Reebox CrossFit Games Viewing. Click here for details on watching the games this weekend! Saturday, July 23rd: 6pm. Acro-Yoga in Home Park. Click here for more details about this Yoga Jam event. Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes. Saturday, August 6th: 9am-12 noon. 31Heroes WOD.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Ellen
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Back Squat: In 15 minutes work up to a 3 Rep Max.
B. 25-20-15-10-5 Reps Rounds of: [20 minute time cap]
Air Squats
Hand Release Pushups
Situps
200m Sprint Each Round
Post load for squat and time to complete rep rounds. Ex: 375#, 11:15 Rx
One partner working at a time. All repetitions are team totals. Partners must alternate the 200m runs. Use a baton for the relay exchange. For the other movements repetitions may be partitioned any way.
Post time to complete the WOD. Ex: 17:25 L2
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Jackie Alexander. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve
Wednesday-Sunday, July 20-24th: Reebox CrossFit Games Viewing. Saturday, July 23rd: 6pm. Acro-Yoga in Home Park. Click here for more details about this Yoga Jam event. Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes. Saturday, August 6th: 9am-12 noon. 31Heroes WOD.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Bench: 3-3-3. In 9 minutes complete 3 sets working up in weight to heavy set of 3.
(85-90-93% of 1 RM) or (105-108-110% of 3×5)
B. For Time: [18 Minute Time Cap] #Kettlebell Friday
By In:
30 Situps**
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)
Then complete:
9-6-3-6-9 Power Clean (m = 115/135, w = 85/95)
9-6-3-6-9 Kettlebell Swings (m = 24/32kg, w = 16/20kg)
Cash Out:
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)
30 Situps**
**Rx+ = 60 Situps
Post load for Bench. Post time to complete WOD. Ex: 260#, 9:10 Rx
And coming Saturday…
“One More Rep”
Partner WOD
[20 Minute Time Cap]
41 Toes to Bar
41 Box jump-overs (24/20”)
41 Kettlebell Swings (24/16kg)
41 Wallballs 10ft target (20/14)
41 Pullups
41 Power Slamballs (20/15)
At the start do 1 burpee
At start of next minute do 2 burpees
At start of next minute do 3 burpees… and so on.
Only one partner working at a time on the chipper. 1 pullup bar, 1 box, 1 Kettlebell, 1 wallball, 1 slamball per team. All reps are team totals and completed in chipper style so for example, all toes to bar must be complete before moving on to box over jumps and so on. All burpees are team totals, both partners may do these together but they do not have to be tandem (for example: one partner could do all 3 burpees at the start of the 3rd minute interval, then by the 10th minute, both partners could work at the same time and do 5 burpees each).
Post time to finish WOD: 12:15 Rx.
Saturday Schedule
9a: All Levels CrossFit- Brianna
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
12:15p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Dyer
10a: All Levels CrossFit- Dyer
11a: Strength Training/Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve
Sat/Sun, July 23rd & 24th: CrossFit Games Viewing. Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes. Saturday, August 6th: 9am-12 noon. 31Heroes WOD.
Workout To Remember
31Heroes WOD Hosted by CrossFit Midtown
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Sign up to participate in the WOD on Saturday, August 6th from 9am-12pm. For more details, to help fund raise, or to donate to the cause click here.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Snatch: 10 minutes every minute on the minute (EMOM)
2 Hang Power Snatch (75% of 1 rep max)
B. Teams of 2:
5 Rounds for Time [12 minute Time Cap]
10 Hang Power Snatch (m = 75/95, w = 55/65)
10 Box Jumps Overs (24/20”)
Rounds and reps are individual totals. Each team has one barbell and one box. Both athletes may be working at the same time. Time is finished when both partners have finished 5 rounds.
Post load for Snatch. Post time to finish WOD. Ex: 165, 6:55 Rx+
And coming tomorrow…
A. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.
B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees
Post max consecutive reps for singles. Post time to complete rep rounds. Ex: 218, 18:50 Rx
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Dips & Pushups: 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)
Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 28, 8:10 Rx.
Paul Rudd as the ANT-MAN. We train hard to be fit and healthy and so did Paul doing CrossFit style workouts for a full year to prepare for his superhero role.
And coming Saturday…
“ANT-MAN”
Teams of 2
5 Rounds
10 Deadlift (155/105)
10 Power Clean (155/105)
10 Front Squat (155/105)
10 Tandem Burpees
After each round partners will work together to complete each of the following:
Round 1: 40m Sled Pull (180/135)
Round 2: 20m Tire Shoulder Carry (180/90)
Round 3: 40m Foot Hand crawl (each person)
Round 4: 20m Deadlift + Barbell Carry (315/225)
Round 5: 40m Sled Push (150/100)
All reps are team totals. 1 partner working at a time on barbell movements. Reps may be partitioned any way. After completion of each round of the barbell complex and tandem burpees, the team will complete a pull/push, carry, or crawl together and advance their cone marker to indicate completion of the round. [28 minute time cap].
Post time to complete WOD. Ex: 19:34 Rx.
Saturday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Lana Wilson. Click here to reserve
