WOD – Page 190 – CrossFit Midtown

“I got a sickness and the only cure is more dumbbells” #17point2 #2017open #retestyourfitness

CFM Upcoming Events

Wednesday, February 6th at 6:30 pm: Mobility Night with Michael: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.

Thursday, February 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!

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Click here to sign up with CFM for the 2019 Open!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night- Michael
7:30p: All Levels CrossFit- Anthony
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Snatch
EMOM 7
Power Snatch + Low Hang Snatch
[Add weight each round]

B. 17.2
AMRAP 12
2 rounds
16 DB Lunges (50/35’s)
16 Toes to Bar
8 DB Power Cleans
Then, 2 rounds
16 DB Lunges (50/35’s)
16 Bar Muscle Ups
8 DB Power Cleans
[Etc., alternating between toes to bar and bar muscle ups every 2 rounds]

Post load for snatch and total reps for the AMRAP.
Ex: 195#, 147 Rx

And coming tomorrow…

For Time [22min cap]
1134m Run, then
3 Rounds
21 Deadlifts (135/95)
15 Burpees Over the Bar
9 Shoulder to Overhead (135/95)

Post time for the WOD. Ex: 14:20 Rx.

WED 02.06.19 Mobility Night at 6:30 PM! Read More »

Coach Ellen warming up the 6 am “Breakfast Club” class.

CFM Upcoming Events

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Muscle Up/Dip Technique
Banded Shoulder stretches
15min to work on Dip Progressions, and Muscle Up Transitions

B. 21-15-9
Ring Dips
Box Jumps (24/20)
KB Goblet Squats (70/53)

Post time for the WOD. Ex: 8:21 Rx.

And coming tomorrow…

A. Snatch
EMOM 7
Power Snatch + Low Hang Snatch
[Add weight each round]

Post load for snatch and total reps for the AMRAP.
Ex: 195#, 147 Rx

TUES 02.05.19 Read More »

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 8
3 Lungsters (75/55)
5 Pull Ups

B. For Time
400m Run
10 Power Snatch (135/95)
500m Row
10 Power Clean & Jerk
400m Run

Post time for the WOD. Ex: 7:40 Rx

And coming tomorrow…

A. Muscle Up/Dip Technique
Banded Shoulder stretches
15min to work on Dip Progressions, and Muscle Up Transitions

B. 21-15-9
Ring Dips
Box Jumps (24/20)
KB Goblet Squats (70/53)

Post time for the WOD. Ex: 8:21 Rx.

MON 02.04.19 Read More »

Barbell warm-up holding the set up position.

CFM Upcoming Events

Wednesday, February 6th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

For Time [28min cap]
600m Run
21-15-9
DB Thruster (35/20’s)
Med Ball Sit Ups (20/14)
400m Run
15-12-9
Slam Balls (30/20)
Toes to Bar
200m Run
12-9- 6
Devil’s Press (35/20’s)
Mountain Climbers (x2)

Post time for the WOD. Ex: 23:47 Rx.

And coming Saturday…

“Infinity War”
Teams of 3
AMRAP 5
600m Run
42 Box Jump Overs
33 Hang Power Cleans (165/115)
-2min rest-
AMRAP 5
60/42 Cal Row
42 Box Jump Overs
33 Hang Power Cleans (155/105)
-2min rest-
AMRAP 5
60/42 Calorie Bike
42 Box Jump Overs
33 Hang Power Cleans (135/95)
-2min rest-
AMRAP 5
600m Ski
42 Box Jump Overs
33 Hang Power Cleans (115/85)
-2min rest-
AMRAP 5
600m Run
42 Box Jump Overs
33 Hang Power Cleans (95/65)

Post total reps from all AMRAPs. Total reps per round = 78 (cardio elements are 3 “reps”)
Ex: 305 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Stretch & Mobility- Michael

And coming Sunday…

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Gymnastics- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p Cancelled Tonight

FRI 02.01.19 Read More »

Nancy scaling the push up to an incline. The most important part of the push up is the plank!

CFM Upcoming Events

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 8
3 Rope Climbs*
7 Pistols (each leg)
11 Hand Release Push Ups

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

And coming tomorrow…

Post time for the WOD. Ex: 23:47 Rx.

THUR 01.31.19 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Gymnastics- Michael
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. For Time [11min cap]
50-30-10
Wall Balls (20/14)
Alternating DB Snatch (50/35)

B. Snatch Complex
12min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]

Post time for the WOD and load for complex. Ex: 8:48 Rx, 175#

And coming tomorrow…

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 8
3 Rope Climbs*
7 Pistols (each leg)
11 Hand Release Push Ups

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

WED 01.30.19 Read More »

Working on shoulder mobility with Dr. Jackie

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Push/Pull
EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated Arnold Press

B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx

And coming tomorrow…

A. For Time [11min cap]
50-30-10
Wall Balls (20/14)
Alternating DB Snatch (50/35)

B. Snatch Complex
12min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]

Post time for the WOD and load for complex. Ex: 8:48 Rx, 175#

TUES 01.29.19 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Power Clean & Jerk
12min to work to a Heavy Complex:
Power Clean + Front Squat + Push Jerk + Split Jerk

B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks

Post load for complex and time for the WOD. Ex: 205#, 5:36 Rx.

And coming tomorrow…

A. Push/Pull
EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated Arnold Press

B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx

MON 01.28.19 Read More »

Jeannette setting up for a max snatch at Graveyard Games 2018

CFM Upcoming Events

Friday, January 25th 7:00 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: Cancelled – CFM at Graveyard Games!! Doors open at 7:00 pm!

Workout of the Day (WOD)

A. For Time
30-20-10
Deadlifts (155/105)
Burpees
50 Double Unders at the Beginning of Each Round

B. Front Squat
12 min to work to a Heavy 3 Rep

Post time for the WOD and load for front squat. Ex: 13:12 Rx, 325#.

And coming Saturday…

Triple Double
AMRAP 5
150m Run
10 Slam Balls (30/20)
-rest 3 minutes-
AMRAP 5
15/12 Calorie Row
10 DB Hang Clean & Jerk (50/35)(5 reps then switch)
-rest 3 minutes-
AMRAP 5
8 Devil’s Press (35/20’s)
10 Toes to Bar

Rounds plus reps for each AMRAP. 10m = 1 rep. Ex: 3+20, 3+4, 3+2 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday…

For Time
60 Overhead Plate Lunges (45/25)
40 Chest to Bar Pull Ups
20 Hang Power Snatches (95/65)
10 Squat Cleans
5 Bar Muscle Ups
100m Sled Push (135/90)

Post time for WOD. Ex: 11:23 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Gymnastics- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 01.25.19 CFM at Graveyard Games Night Time Edition! Read More »

Besties Bri and Sarah at CFM Social Event

CFM Upcoming Events

Thursday, January 24th: 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)

Buddy-Buddy
Partner WOD
30/20 Calorie Row [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds plate (45/25) overhead]
40 Partner Med Ball Sit Ups (20/14)
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds plate at chest (45/25) in a Wall Sit]
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 Partner Wall Balls (side by side)(20/14)[Partners Change sides at 20 reps]

Post time for the WOD. Ex: 12:30 Rx.