WOD

Workout of the Day (WOD)

A. Handstand Walk:
In 10 minutes practice HS Walk progressions
Complete a max distance HS Walk

B. Shoulder Press 5×2
EMOM 20 (40 sec work: 20 sec rest)
Min 1: 2 Shoulder Press
Min 2: 5 Candlestick to Straddle Stretch
Min 3: 10/8 Cal Bike or Ski
Min 4: Rest
-Increase the weight on the press each set as form allows
-Start at 60% and build to 80-90%
-This does NOT have to be a 2 rep max but could be

Score max distance handstand walk and load for shoulder press. Ex: 50ft, 170# Rx

Upcoming Events

Friday, March 6thFriday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!

Thursday, March 19th 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

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: Open Gym- Michael

And coming tomorrow…

Open Workout 26.2 Predictions

For Time: [18min cap]
3 Rounds
15 Toes To Bar
12 Alternating Dumbbell Snatch (50/35)
30 Double Unders
3 Rounds
12 Chest To Bar Pull-ups
12 Alternating Dumbbell Snatch
60 Double Unders
3 Rounds
9 Bar Muscle Ups
12 Alternating Dumbbell Snatch
90 Double Unders

Score total reps completed or time to finish the WOD. Ex: 675 Rx

Workout of the Day (WOD)

A. Back Squat
5 sets of 8 reps
-Start at 70%
-Increase the weight each set as form and speed allows to 75-78% OR stay at 70% for consistent strength work below threshold
-Complete 1 set every 4 minutes

B. EMOM 8
Min 1:
3 DB vertical jumps
3 rotational medicine-ball partner throws, left
3 rotational medicine-ball partner throws, right

Min 2:
Rest

-Loads are light on the vertical jumps and focus on an explosive effort on each rep.
-Focus on max force and velocity on the rotational medicine-ball throws.

Post load for the back squat and DB weight for vertical jumps. Ex: 285#, 35#

Upcoming Events

Friday, March 6thFriday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!

Thursday, March 19th 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

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- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Weightlifting- David

And coming tomorrow…

A. Handstand Walk:
In 10 minutes practice HS Walk progressions
Complete a max distance HS Walk

B. Shoulder Press 5×2
EMOM 20 (40 sec work: 20 sec rest)
Min 1: 2 Shoulder Press
Min 2: 5 Candlestick to Straddle Stretch
Min 3: 10/8 Cal Bike or Ski
Min 4: Rest
-Increase the weight on the press each set as form allows
-Start at 60% and build to 80-90%
-This does NOT have to be a 2 rep max but could be

Score max distance handstand walk and load for shoulder press. Ex: 50ft, 170# Rx

Workout of the Day (WOD)

3 Rounds For Time [27min cap]
15/12 Cal Bike
15 DB Hang Power Clean (50’s/35’s)
200m Run
15/12 Cal Row
100m Farmer’s Carry (53’s/35’s)
200m Run

Post time for the WOD. Ex: 21:30 Rx

Upcoming Events

Friday, March 6thFriday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!

Thursday, March 19th 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

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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- Patrick
7:00p: All Levels CrossFit- Patrick

And coming tomorrow…

A. Back Squat
5 sets of 8 reps
-Start at 70%
-Increase the weight each set as form and speed allows to 75-78% OR stay at 70% for consistent strength work below threshold
-Complete 1 set every 4 minutes

B. EMOM 8
Min 1:
3 DB vertical jumps
3 rotational medicine-ball partner throws, left
3 rotational medicine-ball partner throws, right

Min 2:
Rest

-Loads are light on the vertical jumps and focus on an explosive effort on each rep.
-Focus on max force and velocity on the rotational medicine-ball throws.

Post load for the back squat and DB weight for vertical jumps. Ex: 285#, 35#

Workout of the Day (WOD)

EMOM 24
Min 1: 1 Clean & Jerk
Start at 65% and increase weight as form allows
Stay at the same weight and improve technique
OR
Work up to no more than 80-85% to finish

Min 2: 3 Power Box Jumps**
Min 3: 5 Band Pull-Aparts (1 sec hold)
Min 4: 20/20 sec Cossack Squat Stretch

*Increase the height as form allows and land above a squat position.

Post load for the Clean & Jerk and height for box jumps
Ex: 215#, 36″

Upcoming Events

Friday, February 27th Friday Night Lights (FNL) for Workout 26.1 kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 1st Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

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- Patrick
7:00p: Open Gym- Michael

And coming tomorrow…

Open Workout 26.1 Predictions

AMRAP 10
50 Burpee Over Erg
100 Wall Balls (20/14 at 10/9ft)
Max Cal Row in remaining time

Post total number of reps completed in AMRAP. Ex: 212 Rx.

Workout of the Day (WOD)

A. Turkish Get Ups
5 sets of 4 reps (R+L=2)
Complete 1 sets every 2:30
Stay at the same weight or increase as form allows

B. 3 Rounds [20min cap]
400m Run
20 Toes to Bar
25 Hand Release Push Ups

Post load for Turkish Get Up and time for the WOD.
Ex: 44#, 13:35 Rx

Upcoming Events

Friday, February 27th Friday Night Lights (FNL) for Workout 26.1 kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 1st Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

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- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Weightlifting- Michael

And coming tomorrow…

EMOM 24
Min 1: 1 Clean & Jerk
Start at 65% and increase weight as form allows
Stay at the same weight and improve technique
OR
Work up to no more than 80-85% to finish

Min 2: 3 Power Box Jumps**
Min 3: 5 Band Pull-Aparts (1 sec hold)
Min 4: 20/20 sec Cossack Squat Stretch

*Increase the height as form allows and land above a squat position.

Post load for the Clean & Jerk and height for box jumps
Ex: 215#, 36″

Workout of the Day (WOD)

A. 3 Rounds [20min cap]
60/48 Cal Row, Bike, or Ski each round
21-15-9 Back Squats (155/105) (Rx+ 185/125)

Take the back squats from the rack.

B. Double Unders Practice
1:00 Max Reps
1:00 Rest
0:45 Max Reps
1:15 Rest
0:30 Max Reps
1:30 Rest
0:15 Max Reps

Post the time for the WOD and machine used and total double unders completed.
Ex: 14:49 Rx Row, 225.

Upcoming Events

Friday, February 27th Friday Night Lights (FNL) for Workout 26.1 kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 1st Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

Today’s schedule

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

And coming tomorrow…

A. Turkish Get Ups
5 sets of 4 reps (R+L=2)
Complete 1 sets every 2:30
Stay at the same weight or increase as form allows

B. 3 Rounds [20min cap]
400m Run
20 Toes to Bar
25 Hand Release Push Ups

Post load for Turkish Get Up and time for the WOD.
Ex: 44#, 13:35 Rx