WOD – Page 103 – CrossFit Midtown

CFM Upcoming Events

Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Min 1: 12 Plate Push Ups (25/45#) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold

B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (35/50)

Post rounds and reps for AMRAP. Ex: 5+45 Rx.

And coming tomorrow…

A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (35’s/53’s)
200/250m Row

B. 4 Rounds [15min cap]
10 Deadlifts (155/225)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (20/24)

Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx

WED 05.04.22 Read More »

CFM Upcoming Events

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat
3-3-2-2-1-1-1-1

B. 4 Rounds [For quality]
Max Handstand Hold
7 Reverse Burpees
7/7 Single Arm Bent Over Dumbbell Row

Post load for squat and time for handstand hold. Ex: 425#, 34 sec

And coming tomorrow…

A. EMOM 12
Min 1: 12 Plate Push Ups (25/45#) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold

B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (35/50)

Post rounds and reps for AMRAP. Ex: 5+45 Rx.

TUES 05.03.22 Read More »

CFM Upcoming Events

Today’s schedule

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

Workout of the Day (WOD)

A. Bar Muscle Up Practice
EMOM 10
Min 1: 1-8 Bar Muscle Ups or BMU Drill
Min 2: 30 sec Hollow Hold

B. 4 Rounds [18min Cap]
400m Run
12 Kettlebell Swings (35/53)
15 Toes To Bar

Post time for the WOD Ex: 12:10 Rx.

And coming tomorrow…

A. Back Squat
3-3-2-2-1-1-1-1

B. 4 Rounds [For quality]
Max Handstand Hold
7 Reverse Burpees
7/7 Single Arm Bent Over Dumbbell Row

Post load for squat and time for handstand hold. Ex: 425#, 34 sec

MON 05.02.22 Read More »

CFM Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Practice Handstand Walk for 10 minutes

B. 10 Rounds [20min cap]
40 Double Unders
8 Pull Ups
4 KB Burpee Deadlift (35’s/53’s)*

*(Rx+ 53’s/70’s)

Post the time to complete the WOD. Ex: 14:10 Rx

And coming Saturday…

A. Bench Press
3-3-3
70-80-85% of 1RM

B. “The Replacements” [30min cap]
Teams of 3
3 Rounds
80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)

All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way. 2nd round is Bike and 3rd round is Ski Erg.

Post load for bench and time for WOD. Ex: 235#, 23:12 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Hailey
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. 3 Rounds Not For Time
10-20 GHD Sit Ups
5-8 Strict Chin Ups
8/8 1-Arm DB Bench Press (50/35)

B. AMRAP 12
50 Lateral Hops Over Dumbbell (R+L=1)
40 DB Shoulder To Overhead (35/50)
30 DB Squats
20 DB Snatch

Post rounds and reps for the AMRAP. Ex: 2+40 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

FRI 04.29.22 Read More »

CFM 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: All Levels CrossFit- Hailey
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. AMRAP 15
10 Push Ups
15 Hang Power Clean (75/115)
20 Air Squats

B. 3 Rounds [9min cap]
400m Run
Rest 1 minute between rounds

Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx

And coming tomorrow…

A. Practice Handstand Walk for 10 minutes

B. 10 Rounds [20min cap]
40 Double Unders
8 Pull Ups
4 KB Burpee Deadlift (35’s/53’s)*

*(Rx+ 53’s/70’s)

Post the time to complete the WOD. Ex: 14:10 Rx

THUR 04.28.22 Read More »

CFM Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
80 Cal Row
100 Bar-Facing Burpees

B. For Max Load [8min cap]
3 Rep Clean

All the reps in the Partner WOD are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching. Part B begins immediately following completion of part A or time cap. Each athlete will complete 3 cleans at the same weight within the 8 minutes. The reps do not have to be unbroken but only 1 athlete may complete their 3 reps at a time.

Post time for WOD and load for clean
Ex: 13:45, 225#, 257#

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

A. AMRAP 15
10 Push Ups
15 Hang Power Clean (75/115)
20 Air Squats

B. 3 Rounds [9min cap]
400m Run
Rest 1 minute between rounds

Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx

WED 04.27.22 Read More »

CFM Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
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: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. Snatch Complex
Hang Snatch + OHS
4 x 2+1

B. AMRAP 12
2-4-6-8-10-12-14-16-18-20-…
Toes to Bar
Overhead Squats (65/95)

Post load for complex and rounds for the AMRAP.
Ex: 175#, 9+16 Rx

And coming tomorrow…

Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
80 Cal Row
100 Bar-Facing Burpees

B. For Max Load [8min cap]
3 Rep Clean

Post time for WOD and load for clean
Ex: 13:45, 225#, 257#

TUES 04.26.22 Read More »

CFM Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
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- Ross

Workout of the Day (WOD)

A. Bulgarian Split Squats
5 x 4/4

B. 5 Rounds [15min cap]
5 Wall Walks
10 Chest to Bar Pull Ups
15 Dumbbell Box Step Overs (35’s/50’s)

Post heaviest load for split squat and time for the WOD. Ex: 155, 10:20 Rx.

And coming tomorrow…

A. Snatch Complex
Hang Snatch + OHS
4 x 2+1

B. AMRAP 12
2-4-6-8-10-12-14-16-18-20-…
Toes to Bar
Overhead Squats (65/95)

Post load for complex and rounds for the AMRAP.
Ex: 175#, 9+16 Rx

MON 04.25.22 Read More »

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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!

Saturday, April 23rd Changemaker Challenge 9:00 am at Monday Night Garage. Teams of 2 will compete for 15 minutes, alternating between maximum calories on the assault bike and maximum distance for a farmers carry, switching every 80 meters. Register here to participate!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. EMOM 12

EMOM 16
Minute 1: 6 Bar Muscle Ups
Minute 2: 12 Box Jumps (24/20)
Minute 3: 15/18 Cal Row
Minute 4: Rest

Post fewest reps completed for each movement. Ex: 6,12,18 Rx.

And coming Saturday…

Changemaker Challenge WOD at Monday Night Garage!
CFM Closed

Saturday Schedule

9:00a-12:00p: Changemaker Challenge

And coming Sunday…

A. 50m Max Weight Sled Push
In 10 minutes increase the weight of each set. If the sled stops during the 25m or the rest is longer than 5 seconds at the turnaround that is a failed set for max weight.
25m down, 25m back.

B. 4 Rounds [20min cap]
100m Sled Push (50/95)
10 Power Cleans (95/135)
100m KB Farmers Carry (35’s/53’s)

Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

FRI 04.22.22 Read More »

CFM Upcoming Events

Thursday, April 21st 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

Workout of the Day (WOD)

A. Double Unders
3 minutes max reps

B. Partner WOD
AMRAP 20
4 Rounds
10 Wall Balls (14/20 at 9/10’)
10 Toes To Bar
10 Burpees
3 Rounds
20 Wall Balls
20 Toes To Bar
20 Burpees
2 Rounds
30 Wall Balls
30 Toes To Bar
30 Burpees

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

Post double under reps and rounds and reps completed. Ex: 248, 7+78 Rx.