WOD – CrossFit Midtown

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

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
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. Weighted Pull Ups
5-4-3-2 Increasing weight

B. AMRAP 10
10 V-Ups
20ft HS Walk

C. Practice Front Splits
For 10 minutes practice these front split progressions:
1. (Low Lunge – Lizard – Pigeon) Sequence
2. Hurdler (half split)
3. Banded Hamstring Stretch (bent knee -> straight leg)
4. Support Front Split (w/ block, rolled up yoga mat, abmat, etc under thigh)
5. Bent Knee Front Split (with blocks under hands only)
6. Front Split

Post weight for pull ups, rounds for AMRAP (5ft = 1 rep), and best pic of your split.
Ex: 65#, 9+8 Rx, 😀

Upcoming Events

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- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

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.

THUR 04.09.26 Read More »

Workout of the Day (WOD)

8 Rounds For Time [24min cap]
3 Bodyweight Back Squats
15 Sumo Deadlift High Pull (53/35)
200m Run

Post load for back squat and time for the WOD.
Ex: 14:45 (205#) Rx

Upcoming Events

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: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. AMRAP 10
10 V-Ups
20ft HS Walk

WED 04.08.26 Read More »

Workout of the Day (WOD)

A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups

B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Toes to Bar
Min 2: Ring Dips
Min 3: Deadlifts (225/155)
Min 4: Push Ups (Rx+ = Strict Handstand Push Ups)

Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx+

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette

And coming tomorrow…

8 Rounds For Time [24min cap]
3 Bodyweight Back Squats
15 Sumo Deadlift High Pull (53/35)
200m Run

Post load for back squat and time for the WOD.
Ex: 14:45 (205#) Rx

TUES 04.07.26 Read More »

Workout of the Day (WOD)

A. AMRAP 2
Double-Unders
(Rx+ Triple Unders)

B. Bulgarian Split Squat
4 sets of 5/5 increasing weight
Complete 1 set E3MOM

C. For Time [12min cap]
100-75-50 Double-Unders
21-15-9 Burpees Over Dumbbell
21-15-9 Dumbbell Snatch

Post load for squats, total jump rope and time for the WOD.
Ex: 115#, 184, 10:10 Rx

Upcoming Events

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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Patrick
7:00p: All Levels CrossFit- Patrick
8:00p: Open Gym- Michael

And coming tomorrow…

A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups

B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Toes to Bar
Min 2: Ring Dips
Min 3: Deadlifts (225/155)
Min 4: Push Ups (Rx+ = Strict Handstand Push Ups)

Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx+

MON 04.06.26 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)

3 Rounds [27min cap]
6 Wall Walks
50 Double Unders
18 Medball Sit-ups (20/14)
50 Double Unders
24 Box Step Overs (50/35 at 20″)
50 Double Unders

Post time for the WOD. Ex: 17:10 Rx

Upcoming Events

Today’s schedule

And coming tomorrow…

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+

THUR 04.02.26 Read More »

Workout of the Day (WOD)

Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95)
20/15 Calories each round (select machine)

Post time for the WOD. Ex: 18:28 Rx Row

Today’s schedule

And coming tomorrow…

3 Rounds [27min cap]
6 Wall Walks
50 Double Unders
18 Medball Sit-ups (20/14)
50 Double Unders
24 Box Step Overs (50/35 at 20″)
50 Double Unders

Post time for the WOD. Ex: 17:10 Rx

WED 04.01.26 Read More »

Workout of the Day (WOD)

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Post load for squat. Ex: 310#

Today’s schedule

And coming tomorrow…

Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95)
20/15 Calories each round (select machine)

Post time for the WOD. Ex: 18:28 Rx Row

TUES 03.31.26 Read More »

Workout of the Day (WOD)

4 Rounds [20min cap]
400m Run
4 Ring Muscle Ups (Rx+ = 8 reps)
12 Burpee Box Jump Overs (24/20)

Post time for the WOD. Ex: 16:20 Rx

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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Post load for squat. Ex: 310#

MON 03.30.26 Read More »