WOD – Page 194 – CrossFit Midtown

It’s not an official CFM Team photo if Mike doesn’t take his shirt off.

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- Michael
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Clean Complex
Hang Power Clean (position 2) + Power Clean
5 x 3+1 (increasing)

B. AMRAP 12
30 Double Unders
8 Right Arm DB Hang Power Clean & Jerk (50/35)
8 Left Arm DB Hang Power Clean & Jerk
10 Toes to Bar

Score heaviest clean complex and rounds + reps completed during AMRAP. Ex 175#, 5+2 Rx

And coming tomorrow…

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
58% of 1RM Front Squat (For Both Lifts)

B. For Time
40 Wall Balls (20/14)
21Chest to Bar Pull Ups
21 Deadlifts (225/155)
30 Wall Balls
15 Chest to Bar Pull Ups
15 Deadlifts
20 Wall Balls
9 Chest to Bar Pull Ups
9 Deadlifts

Post weight for squats and time to complete WOD. Ex 225#, 13:47 Rx.

CFM Upcoming Events

Saturday, November 17th: Lurong Finale Party! Details will be released soon!

MON 11.05.18 Read More »

Dear gain gods, I promise to be limber and fit. Whey-men

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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

TABATA What?!
TABATA Russian KBS (70/53)
TABATA Single Arm DB Front Squats (50/35) [alternating sides each round]
TABATA Slam Balls (30/20)
TABATA Double Unders

Post total reps of each TABATA. Ex: 52, 44, 55, 112 Rx

And coming Saturday…

Closed for Graveyard Games
Travel WOD
Down & Up
10-9-8-7-6-5-4-3-2-1, then back up the ladder to 10
Jumping Jacks
Sit ups
Air Squats

Post time to complete WOD on the FB Group. Ex: 12:18 Rx

Saturday Schedule

8:30a: 1st Heat of Graveyard Games
**(Morning classes cancelled at CFM)
12:15p: Yoga at CFM with Monica Miller
2p: Final Heats of Graveyard Games

Come join the fun to watch our 16 teams competing on Saturday at CFCP!
For schedule of heats, competition details, directions, WODs, and CFM Roster click here.

And coming Sunday…

TBA

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 11.02.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
55% of 1RM Front Squat (For Both Lifts)

B. 10 Rounds
10 Burpees
3 Deadlifts (275/175)

Post weight used for front and back squat and time to complete WOD. Ex: 175#, 10:02 Rx

And coming tomorrow…

TABATA What?!
TABATA Russian KBS
TABATA DB Front Squats
TABATA Slam Balls
TABATA Double Unders

Post total reps of each TABATA. Ex: 52, 44, 55, 112 Rx

THURS 11.01.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
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- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. The Walking Dead
For Time
567m Run
600m Row
50 Push Ups
400m KB Farmers Carry (53/35’s)

B. Krueger KB Slasher Cash Out
Krueger KB Slashers
2 x 31 (alternating reps)

Post time to complete WOD and weight used for Slashers. Ex 19:44 Rx, 35#

And coming tomorrow…

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
55% of 1RM Front Squat (For Both Lifts)

B. 10 Rounds
10 Burpees
3 Deadlifts (275/175)

Post weight used for front and back squat and time to complete WOD. Ex: 175#, 10:02 Rx

WED 10.31.18 Happy Halloween! 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- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. For Time
30-20-10
Alternating DB Snatch (50/35)
Wallballs (20/14)

B. Weighted Pull Ups
10-10-10-10

Post time to complete WOD and weight used for pull ups. Ex 6:43 Rx, 25#.

And coming tomorrow…

HAPPY HALLOWEEN!
A. The Walking Dead
For Time
567m Run
600m Row
50 Push Ups
400m KB Farmers Carry (53/35)

. Slasher Cash Out
KB Slashers
2 x 31 (alternating reps)

Post time to complete WOD and weight used for Slashers. Ex 19:44 Rx, 35#

TUES 10.30.18 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- Michael
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Bulgarian Split Squat
8-8-8-8-8
(8 reps each leg)

B. AMRAP 8
2 Lateral Burpees Over Bar
2 Shoulder to Overhead (135/95)
30 Double Unders
[Increase Burpees and S2OH reps by 2 every round]

Score heaviest set of split squats and rounds + reps during AMRAP. Ex 115#, 5+12 Rx

And coming tomorrow…

A. For Time
30-20-10
Alternating DB Snatch (50/35)
Wallballs (20/14)

B. Weighted Pull Ups
10-10-10-10

Post time to complete WOD and weight used for pull ups. Ex 6:43 Rx, 25#.

CFM Upcoming Events

Saturday, November 3rd: GRAVEYARD GAMES at CrossFit College Park! We had 18 teams participating this year so come out and cheer on your CFM Teams!

MON 10.29.18 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Push Press
1-1-1-1-1
Work to new Max

B. 2 Rounds
20 Thrusters (75/55)
2 Rope Climbs

Post heaviest push press & time to complete WOD. EX: 4:22 Rx

And coming Saturday…

3 Person Team WOD [40min cap]
3 Rounds
20 Toes to Bar
20 Burpees
20 Power Cleans (115/80)
-90/60 Calorie Row-
2 Rounds
20 Toes to Bar
20 Burpees
20 Power Cleans (135/95)
-90/60 Calorie Row-
1 Round
20 Toes to Bar
20 Burpees
20 Power Cleans (155/105)

Post time to complete WOD. Ex: 24:12 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…

TBA

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 10.26.18 CFM Bad Axe Night on Saturday! Read More »

Today’s schedule

Workout of the Day (WOD)

A. EMOM 18
Min 1: 30sec Handstand Hold
Min 2: 20 Air Squats
Min 3: 10 DB Power Cleans (50/35’s)s

Post weight used for DB power cleans and scale of handstand hold. Ex: Rx, Facing out Handstand

And coming tomorrow…

A. Push Press
1-1-1-1-1
Work to new Max

B. 2 Rounds
20 Thrusters (75/55)
2 Rope Climbs

Post heaviest push press and time to complete WOD. Ex: 4:22 Rx

THURS 10.25.18 Read More »

Coach Pat likes when things get gym-nasty

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- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex
12 minutes to work to a heavy 3 position Snatch

B. For Time [22min cap]
400m Run
21 Alternating DB Snatch (50/35)
21 Box Jumps (24/20)
30/21 Calorie Row
15 Alternating DB Snatch
15 Box Jumps
400m Run
12 Alternating DB Snatch
12 Box Jumps
30/21 Calorie Row
9 Alternating DB Snatch
9 Box Jumps

Post heaviest 3 position snatch and time to complete WOD. Ex 145#, 19:53 Rx

And coming tomorrow…

A. Handstand Progressions

B. 18 Min EMOM
Min 1: 30sec Handstand Hold
Min 2: 20 Air Squats
Min 3: 10 DB Power Cleans (50/35’s)

Post weight used for DB Power Cleans WOD. Ex: 50’s Rx

WED 10.24.18 Read More »

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- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

Lurong WOD 1 Re-Test
The Championship Crusher
AMRAP 9
100 Double Unders
30 KB SDHP (53/35)
30 Burpees Over KB
30 Wallballs (20/14)
30 Chest to Bar Pull Ups

Post rounds and reps completed. Ex 1+35 L3.