WOD – Page 196 – CrossFit Midtown

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)

AMRAP 30
20 Wallballs (20/14)
20 Burpees
20 Wallballs
400m Run
-2 min Rest-

Post rounds and reps completed. Ex: 4+34 Rx

And coming Saturday…

“Tag Team WOD Champs”
60 Pull Ups
70 Overhead Plate Walking Lunges (45/25)
800m Run Relay
90 DB Power Cleans (50/35’s)
100 Box Jumps (24/20)

Partner WOD with one partner working at a team. Partner may alternate 400m, 200m or 100m for the relay. Partition the reps anyway.

Post time to complete the WOD. Ex: 21:40 Rx

Saturday Schedule

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

And coming Sunday…

TBA

Sunday Schedule

10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 10.05.18 Read More »

Kip it going guys, were only a day away from the weekend!

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. Strict Press
5-5-5-5-5

B. 2 Rounds [10 min cap]
22 Toes to Bar
22 Hang Power Snatch (115/80)

Post heaviest load for strict press and time to complete WOD. Ex: 195#, 6:14 Rx

And coming tomorrow…

AMRAP 30
20 Wallballs (20/14)
20 Burpees
20 Wallballs
400m Run
-2 min Rest-

Post rounds and reps completed. Ex: 4+34 Rx

THURS 10.04.18 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- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

E4MOM for 20min
50 Double Unders
200m Run
5 Ring Muscle Ups

Post slowest time to complete a round. Ex 3:27 Rx

And coming tomorrow…

A. Strict Press
5-5-5-5-5

B. 2 Rounds [10 min cap]
22 Toes to Bar
22 Hang Power Snatch (115/80)

Post heaviest load for strict press and time to complete WOD. Ex: 195#, 6:14 Rx

WED 10.03.18 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- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Brianna
8:45p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A>Lurong WOD 3
Race To The Finish
21-15-9 [10 min cap]
Box Jump Overs (24/20)
Deadlifts (185/125)
Hand Release Push Ups

Post level and time to complete WOD. Ex 5:24 L3.

And coming tomorrow…

E4MOM for 20min
50 Double Unders
200m Run
5 Ring Muscle Ups

Post slowest time to complete a round. Ex 3:27 Rx

TUES 10.02.18 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: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

Happy Birthday Bri!!
10 Rounds for time
1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Med Ball Side Slams (20/14)

[29 second Dance cash out]

Post heaviest load and time to complete WOD. Ex 185#, 12:29 Rx

And coming tomorrow…

A. Lurong WOD 3

21-15-9 [10 min cap]
Box Jump Overs (24/20)
Deadlifts (185/125)
Hand Release Push Ups

Post time and level for WOD. Ex 6:34 L3

CFM Upcoming Events

Wednesday, October 10th at 6:30p: Down to the Core with Coach Bri and Erica. Come learn how to properly breathe and use your entire core during this hour workshop!

MON 10.01.2018 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Weighted Pull Ups
5-5-5-5-5
Max Chin Over Bar Hold after final set

B. 3 Rounds
400m Run
15 Slam Balls (30/20)
10 Box Jumps (30/24)

Post weight used for pull ups and time to complete WOD. Ex: 35#, 10:22 Rx

And coming Saturday…

“Clean of the Crop”

Teams of 3
For Time
100 Power Clean & Jerks (135/95)

Athlete 1
15/10 Calorie Row
10 Toes to Bar

Athlete 2
Wall Ball Bear Hug Hold (20/14) (must stand whole time with wall ball hugged against chest)

Athlete 3
Work through C&J

Athletes Rotate spots every time one finishes the Couplet

If wall ball is set down, all athletes must STOP until wall ball is picked back up

Athlete 3 can only start C&J once 1 and 2 have started

Post time for WOD. Ex: 17:11 Rx

Saturday Schedule

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

And coming Sunday…

TBA

Sunday Schedule

8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 09.28.18 Read More »

“Find your weaknesses, make friends with them, then beat them to death!” – Chris Spealler

Today’s schedule

Workout of the Day (WOD)

EMOM 4
min 1: 3 Wall Walks
min 2: 15 Kettlebell Swings (53/35)
In 4 min Complete:
10 Alternating DB Snatches (50/35)
8 Single Arm DB Press (4/4)
6 DB Bowtie Reverse Lunges (3/3)
4 Single Arm DB Thrusters (2/2)
(complete list 1 time, then rest the remainder of the 4min)
EMOM 4
min 1: 3 Wall Walks
min 2: 15 Kettlebell Swings (53/35)
In 4 min Complete:
10 Alternating DB Snatches (50/35)
8 Single Arm DB Press (4/4)
6 DB Bowtie Reverse Lunges (3/3)
4 Single Arm DB Thrusters (2/2)
(complete list 1 time, then rest the remainder of the 4min)

Record times to complete DB Chipper Ex; 1:30, 1:28 Rx

And coming tomorrow…

A.Weighted Pull Ups
5-5-5-5-5
Max Chin Over Bar Hold after final set

B. 3 Rounds
400m Run
15 Slam Balls (30/20)
10 Box Jumps (30/24)

THURS 09.26.18 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- Michael
8:45p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A> Lurong WOD 2
From the Bottom to the Top
AMRAP 5
7 Front Squats
7 Toes-2-bar

L1: 55/35 with wall sit-ups
L2: 115/85 with hanging knee tucks
L3: 155/105 with Toes-2-Bar

B. Strict Press
6-6-6-6-6 (heavier than last week)

Post reps from the WOD and weight for press. Ex 121 L3, 135#.

And coming tomorrow…

Hot Sauce
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
-3 min rest –
AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
-3 min rest –
AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
-3 min rest –
AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Score is total overhead squats completed. Ex 67 Rx

TUES 09.25.18 Read More »

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
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A.Jump Around
AMRAP 20
12 Deadlifts (155/105)
30 Lateral Bar Hops
9 Hang Power Cleans
30 Jump Double Taps
6 Shoulder to Overhead
30 In and Out Hops

Post rounds and reps completed during WOD. Ex 5+42 Rx

And coming tomorrow…

A. Lurong WOD 2
AMRAP 5
7 Front Squats (115/85)
7 Toes to Bar

B. Strict Press
6-6-6-6-6
Heavier than last week

Post rounds, reps, and level for WOD and heaviest strict press. Ex 4+5 Rx

CFM Upcoming Events

Tuesday, September 25th at 11a: Shoulder Mobility with Dr. Fraiser!
Wednesday, September 26th at 6:30p: Thoracic Spine health and Mobility with the guys of Any Spine Chiropractic
Friday, September 28th at 8:00: CFM Fam Bam dinner at Marlows Tavern

MON 09.24.18 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Clean & Jerk Complex
Hang Squat Clean + Front Squat + Jerk
5 x 1+2+2 (increasing)

B. For Time [6 min cap]
4 Thrusters (135/95)
1 rope climb
8 Thrusters
2 Rope Climbs
12 Thrusters
3 Rope Climbs

Post load for clean and jerk complex and time to complete WOD. Ex: 225#, 2:05 Rx

And coming Saturday…

Pat Birthday WOD
9-22-1987 31yrs
9 Rounds
22 Double Unders
19 Banded Tricep Pulldowns
8 DB Bent Over Rows
7 DB Med Ball Bench Press
Cash Out: 31 Burpees

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…

A. Holds
Accumulate 4 min in each position. Switch movements whenever you break. Complete for quality, not time.
L-Sit (boxes, parallettes, or rings)
Double KB Farmer Hold

B. EMOM 18
Min 1: Tire Flips
Min 2: Yoke Carry (225/155/105)
Min 3: Rest

Score is number of Tire Flips & Meters carried for the yoke (25m increments)

Sunday Schedule

8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Anthony
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 09.21.18 Read More »