WOD

Workout of the Day (WOD)

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

Post time for the WOD. 14:20 Rx

Upcoming Events

Saturday, July 27th Deadpool ♥️ Wolverine Partner WOD

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

Thursday, August 15th Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the July BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Today’s schedule

6:00a: All Levels CrossFit- Anastasia
7:00a: All Levels CrossFit- Anastasia
8:00a: Open Gym- Anastasia
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…

Deadpool ♥️ Wolverine
Partner WOD
5 Rounds [35min cap]
6 Devil’s Press (50’s/35’s)
20/16 Cal Bike
7 Burpee Over Wall (48″)
50m Sandbag Bearhug Carry (150/100)
8 Tire Flips (180)

While one partner is working, the other partner must hold a medball overhead (20/14). All reps and distances are team totals. one partner working at a time. Partition the rounds and reps any way.

Post time to complete WOD. Ex: 27:34 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…

PumpDay
For Time [30min cap]
10-9-8-7-6-5-4-3-2-1
Seated DB Arnold Press (50’s/35’s)
Single Arm DB Row (each arm) (50/35)

600m Run

10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Push Ups

Post time to complete WOD. Ex: 20:14 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael

FRI 07.26.24 Deadpool ♥️ Wolverine Partner WOD Saturday! Read More »

Workout of the Day (WOD)

Chippy Chipperooski
AMRAP 20
45 Kettlebell Sumo Deadlift High Pulls (70/53)
40 Calorie Row
35 Hand Release Push Ups
30 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps]
25 Calorie Row
20 Hand Release Push Ups
[15 Straight Leg Raises after EACH movement]*

Post rounds and reps for the AMRAP. 1+116 Rx
*(Rx+ = 15 T2B)

Upcoming Events

Saturday, July 27th Deadpool ♥️ Wolverine Partner WOD

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

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

And coming tomorrow…

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

Post time for the WOD. 14:20 Rx

THUR 07.25.24 Read More »

Workout of the Day (WOD)

A. 3 Rounds [12min cap]
4 Rope Climbs**
9 Box Jumps (36/30)
12 Deadlift (275/185)

**Athletes must wear long socks or shin protection to climb ropes.

B. Hang Clean 5×3
15min to work to 3RM Hang Clean
(Power or Squat)

Post time for the WOD and load for clean. Ex: 8:10 Rx, 245#.

Upcoming Events

Saturday, July 27th Deadpool ♥️ Wolverine Partner WOD

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising 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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Ross

And coming tomorrow…

Post rounds and reps for the AMRAP. 1+116 Rx
*(Rx+ = 15 T2B)

WED 07.24.24 Read More »

Workout of the Day (WOD)

A. E5MOM 15
Min 1: 3 Back Squat (85% of 1RM)
Min 2: 4-8 Strict Ring Dips
Min 3: 10/10 DB Bent Row
Min 4: Rest
Min 5: Rest

B. EMOM 12
Min 1: Cal Row
Min 2: DB Thrusters (50’s/35’s)
Min 3: Rest

Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx

Upcoming Events

Saturday, July 27th Deadpool ♥️ Wolverine Partner WOD

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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: All Levels CrossFit- Hailey

And coming tomorrow…

A. 3 Rounds [12min cap]
4 Rope Climbs**
9 Box Jumps (36/30)
12 Deadlift (275/185)

**Athletes must wear long socks or shin protection to climb ropes.

B. Hang Clean 5×3
15min to work to 3RM Hang Clean
(Power or Squat)

Post time for the WOD and load for clean. Ex: 8:10 Rx, 245#.

TUES 07.23.24 Read More »

Workout of the Day (WOD)

A. AMRAP 18
90 Double Unders
30 Burpee Pull Ups
90 Double Unders
25 Chest To Bar Pull Ups
90 Double Unders
20 Bar Muscle Ups
90 Double Unders
15 Burpee Bar Muscle Ups

B. EMOM 6
Min 1: 30 sec Elbow Plank
Min 2: 10-30 Bicycles (R+L=1)

Post total reps for the WOD. Ex: 548 Rx

Upcoming Events

Saturday, July 27th Deadpool ♥️ Wolverine Partner WOD

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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. E5MOM 15
Min 1: 3 Back Squat (85% of 1RM)
Min 2: 4-8 Strict Ring Dips
Min 3: 10/10 DB Bent Row
Min 4: Rest
Min 5: Rest

B. EMOM 12
Min 1: Cal Row
Min 2: DB Thrusters (50’s/35’s)
Min 3: Rest

Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx

MON 07.22.24 Read More »

Workout of the Day (WOD)

5 Rounds [15min cap]
3 Rope Climbs*
6 Deadlift (135/95)
9 Power Clean (135/95)

*Athletes must wear long socks or shin protection to climb ropes.

Post time for the WOD Ex: 10:35 Rx

Upcoming Events

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Anastasia
7:00a: All Levels CrossFit- Anastasia
8:00a: Open Gym- Anastasia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

And coming Saturday…

Teams of 3
3 Rounds [25min cap]
150m Sled Push (250/180)
30 Synchronized Bar Facing Burpees
21 Thrusters (155/105)

One person working at a time on sled push and thrusters. 2 athletes synchronized for each burpee rep. All reps are team totals. Partners may partition the reps anyway and switch out the working partner at any time.

Post time to complete WOD. Ex: 20:50 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. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
Farmer Hold Lunges (53’s/35’s)
-2 min rest-
Russian Twist (25/15 plate) (R+L=1)
-2 min rest-
Kettlebell Deadlifts (53’s/35’s)
-2 min rest-
V-Ups
[22min total time]

B. Banded Hip Stretches

Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 9, 12, 9 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael

FRI 07.19.24 Read More »

Workout of the Day (WOD)

Partner WOD
AMRAP 20
Cal Row
20 Kettlebell Sumo Deadlift High Pulls (70/53)
200m Run (together)
30 Straight Leg Sit Ups

Cal Row Each Round
Round 1: 10/8
Round 2: 20/16
Round 3: 30/24
Round 4: 40/32
Round 5: 50/40
Round 6: 60/48

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

Post rounds and reps for the AMRAP (10m = 1 rep). 5+49 Rx

Upcoming Events

Thursday, July 18th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

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

And coming tomorrow…

5 Rounds [15min cap]
3 Rope Climbs*
6 Deadlift (135/95)
9 Power Clean (135/95)

*Athletes must wear long socks or shin protection to climb ropes.

Post time for the WOD Ex: 10:35 Rx

THUR 07.18.24 Bring-A-Friend Day! Read More »

Workout of the Day (WOD)

A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
15 Reverse Burpees

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx

Upcoming Events

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

And coming tomorrow… Bring-A-Friend Day!!

Partner WOD
AMRAP 20
Cal Row
20 Kettlebell Sumo Deadlift High Pulls (70/53)
200m Run (together)
30 Straight Leg Sit Ups

Cal Row Each Round
Round 1: 10/8
Round 2: 20/16
Round 3: 30/24
Round 4: 40/32
Round 5: 50/40
Round 6: 60/48

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

Post rounds and reps for the AMRAP (10m = 1 rep). 5+49 Rx

WED 07.17.24 Read More »

Workout of the Day (WOD)

For Time [15min cap]
10 Devils Press (35’s/25’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

Post time for the WOD. Ex: 10:25 Rx.

Upcoming Events

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

And coming tomorrow…

A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
15 Reverse Burpees

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx

TUES 07.16.24 Read More »

Workout of the Day (WOD)

A. Squat Cleans
E2MOM 12
Pause Squat Clean
(Pause at position 1 from the ground each rep; Touch & Go)
3-3
Hang Squat Clean (position 2)
3-2-1-1
Add weight each set

B. AMRAP 15
3 Bar Muscle Ups
5 Squat Cleans (155/105)
7 Box Jumps (30/24)

Post load for Cleans and Rounds/Reps for the AMRAP. Ex: 235#, 6+5 Rx

Upcoming Events

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

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