WOD – CrossFit Midtown

Workout of the Day (WOD)

A. AMRAP 20
25/20 Cal Row
15 Toes to Bar
10 Shuttle Runs (25ft-25ft)

B. EMOM 10
Min 1/2 – Lizard
Min 3/6 – Handstand Hold
Min 4/5 – Pigeon
Min 7/10 – V-sit Hold
Min 8/9 – Scorpion

Post total rounds for the AMRAP. Ex: 5+42 Rx.

Upcoming Events

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Nov 19 Thursday: Bring-A-Friend Day!

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- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

A. E2M For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks
@ 70-80% 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#

THUR 11.05.26 Read More »

Workout of the Day (WOD)

A. Practice Bar Muscle Up for 10 Minutes
Complete 1 set of max reps

B. Partner WOD
AMRAP 7**
40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 7. Continue where you left off.

All reps are team totals. One partner working at a time. **Partner holds elbow plank while other partner is working. Partition the rounds and reps any way.

Post load for snatch and rounds for AMRAP. Ex: 115#, 8+25 Rx.

Upcoming Events

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Nov 19 Thursday: Bring-A-Friend Day!

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12:00p: 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- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

And coming tomorrow…

A. AMRAP 20
25/20 Cal Row
15 Toes to Bar
10 Shuttle Runs (25ft-25ft)

B. EMOM 10
Min 1/2 – Lizard
Min 3/6 – Handstand Hold
Min 4/5 – Pigeon
Min 7/10 – V-sit Hold
Min 8/9 – Scorpion

Post total rounds for the AMRAP. Ex: 5+42 Rx.

WED 11.04.26 Read More »

Workout of the Day (WOD)

A. Squat Waves E3M 18
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 81% FS
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 86% FS
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 91% FS

B. 4 Rounds [10min cap]
10 Burpee DB Deadlift (50’s/35’s)
10 Deficit Push Ups (6/3”)

Post load for back squat and heavy front squat and time for the WOD.
Ex: 325, 320#, 6:12 Rx.

Upcoming Events

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

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

And coming tomorrow…

A. Practice Bar Muscle Up for 10 Minutes
Complete 1 set of max reps

B. Partner WOD
AMRAP 7**
40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 7. Continue where you left off.

All reps are team totals. One partner working at a time. **Partner holds elbow plank while other partner is working. Partition the rounds and reps any way.

Post load for snatch and rounds for AMRAP. Ex: 115#, 8+25 Rx.

TUES 11.03.26 Read More »

Workout of the Day (WOD)

A. Scap Jacked
2 Rounds For Quality
10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angels
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise

B. E5M 25
5 Strict Press (60-75%)
5/5 Bulgarian Split Squat
5 Pike Handstand Push Ups
20 Reverse Crunch

Post load for press. Ex: 140# Rx.

Upcoming Events

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

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

And coming tomorrow…

A. Squat Waves E3M 18
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 81% FS
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 86% FS
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 91% FS

B. 4 Rounds [10min cap]
10 Burpee DB Deadlift (50’s/35’s)
10 Deficit Push Ups (6/3”)

Post load for back squat and heavy front squat and time for the WOD. Ex: 325, 320#, 6:12 Rx.

MON 11.02.26 Read More »

Workout of the Day (WOD)

AMRAP 20
3-6-9-12-15-18-21-…
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)

Post rounds and reps. Ex: 6+38 Rx.

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

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

And coming Saturday…

Partner WOD
5 Rounds For Time: [40min cap]
400m Run Relay
25 Toes to Bar
1200/1000m Bike
25 KB Deadlift (70/53’s)

1 partner working at a time. All reps and distances team totals. Partition the reps anyway.

Post time for the WOD. Ex: 30:41 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:40a: Yoga- Michael

And coming Sunday…

EMOM 30 (50 sec work: 10 sec rest)
Min 1: Single KB Farmer’s Carry Plate Step Over (70/53 to 2”) (R+L=1)
Min 2: Straight Leg Plate Sit Ups (45/25)
Min 3: KB Box Step Ups (35’s/26’s to 20”)
Min 4: Devil’s Press (35’s/25’s)
Min 5: Cal Bike

Post total reps from each movement. Ex: 75, 60, 84, 48, 50 Rx

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 10.30.26 Read More »

Workout of the Day (WOD)

A. Every 5 minutes for 4 rounds complete
25/20 Cal Row
8 Overhead Squats (60-65-70-75% 1 RM)

B. EMOM 10
Min 1: 6-10 Ring Rows (Parallel)
Min 2: 10-20 Weighted Straight Leg Sit Ups (25/15)

Post load for overhead squats. Ex: 135-145-155-165#

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

And coming tomorrow…

AMRAP 20
3-6-9-12-15-18-21-…
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)

Post rounds and reps. Ex: 6+38 Rx.

THUR 10.29.26 Read More »

Workout of the Day (WOD)

A. Deficit Single Leg Barbell Deadlift
4 x 5/5 (increase weight each set as form allows)
Stand on top of a 45/35l# Plate

B. EMOM 12
Min 1: 1 set of Pull Ups (Rx+ = C2B)
Min 2: Double Unders
Min 3: Rest

Post load for deadlift and total reps of pull ups and double unders. Ex: 155#, 68 C2B, 410

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

And coming tomorrow…

A. Every 5 minutes for 4 rounds complete
25/20 Cal Row
8 Overhead Squats (60-65-70-75% 1 RM)

B. EMOM 10
Min 1: 6-10 Ring Rows (Parallel)
Min 2: 10-20 Weighted Straight Leg Sit Ups (25/15)

Post load for overhead squats. Ex: 135-145-155-165#

WED 10.28.26 Read More »

Workout of the Day (WOD)

A. Front Squat
1 x 3 @ 73%
1 x 3 @ 78%
2 x 3 @ 83%
1 x max reps @ 83%

B. AMRAP 12
12 DB Bench (50’s/35’s) (Rx+ 70’s/50’s)
12 Wall Balls (20/14)
12 DB Snatch (50/35)
12 DB Facing Burpees

Post final load for squat and rounds for AMRAP. Ex: 285#, 4+25 Rx.

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

And coming tomorrow…

A. Deficit Single Leg Barbell Deadlift
4 x 5/5 (increase weight each set as form allows)
Stand on top of a 45/35l# Plate

B. EMOM 12
Min 1: 1 set of Pull Ups (Rx+ = C2B)
Min 2: Double Unders
Min 3: Rest

Post load for deadlift and total reps of pull ups and double unders. Ex: 155#, 68 C2B, 410

TUES 10.27.26 Read More »

Workout of the Day (WOD)

A. Power Clean
2-2-2-2

B. 4 Rounds
In a 3-minute window complete:
900/750m Bike
6 Chest to Bar Pull Ups
9 Push Ups
12 Air Squats
Max Thrusters (120/85) in remaining time
Rest 3 minutes between rounds

Post load for clean and reps for thrusters. Ex: 245#, 28 Rx.

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

And coming tomorrow…

A. Front Squat
1 x 3 @ 73%
1 x 3 @ 78%
2 x 3 @ 83%
1 x max reps @ 83%

B. AMRAP 12
12 DB Bench (50’s/35’s) (Rx+ 70’s/50’s)
12 Wall Balls (20/14)
12 DB Snatch (50/35)
12 DB Facing Burpees

Post final load for squat and rounds for AMRAP. Ex: 285#, 4+25 Rx.

MON 10.26.26 Read More »

Workout of the Day (WOD)

Every 5 minutes for 4 rounds:
In 4 minutes complete the following
15 Burpees Over The Rower
25/20 Calorie Row
15 Burpees Over The Rower
AMRAP Wall Balls (20/14)
Rest 1 minute between rounds

Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed.
Ex 1: 132 Rx.
Ex 2: 38 (-20) = 18 Rx.

Upcoming Events

Oct 13 to Oct 30: Early Voting Continues!

Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM

Nov 3 Tuesday: Election Day!

Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day

Today’s schedule

And coming Saturday…

Partner WOD [24min cap]
2 Rounds
600m Relay
40 Pull Ups (Rx+ C2B)
200 Double Unders
30 GHD Sit Ups
20 Front Squats (155/105)

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: 21:20 Rx.

Saturday Schedule

8:30a: Open Gym- Jeannette
9:30a: All Levels CrossFit- Jeannette
10:30a: All Levels CrossFit- Jeannette
~~11:40a: Yoga- CANCELLED~~

And coming Sunday…

A. EMOM 12
Min 1: Handstand Hold (20 sec)
Min 2: Handstand Walk
Min 3: Rest

B. Partner WOD
AMRAP 16
20 Toes-to-Bars
20 Box Jumps (24/20”)
20 Russian Kettlebell Swings (70/53)
4 Wall Walks

All the reps are team totals. 1 partner working at a time. Partition the reps any way.

Post rounds and reps for the AMRAP. Ex: 4+16 Rx

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 10.23.26 Read More »