WOD – Page 2 – CrossFit Midtown

Workout of the Day (WOD)

A. 3 sets each for time:
2 Rounds [5min cap]
24 Alternating DB Snatch (50/35)
24 Burpees Over DB

Rest 4 minutes

2 Rounds [4min cap]
18 Alternating DB Snatch (50/35)
18 Burpees Over DB

Rest 3 minutes

2 Rounds [3min cap]
12 Alternating DB Snatch (50/35)
12 Burpees Over DB

B. EMOM 10
Min 1: Toes to Bar
Min 2: Devil’s Press (50’s/35’s)

Post time for each set. If capped add 1 sec for each rep not completed. For the EMOM score fewest reps of toes to bar and devil’s press.
Ex: 4:20, 3:01, 1:55, 18, 4 Rx

Upcoming Events

Saturday, June 13th OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!

Wednesday, June 17th 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- Cancelled
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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. E3M 12
Snatch Complex (increase weight each round)
2 Hang Power Snatch + 2 Overhead Squat

B. AMRAP 16
5 Power Cleans (65% 1RM)
10 Alternating Pistols
15/12 Cal Row

Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx @155#

MON 06.01.26 Read More »

Workout of the Day (WOD)

A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then…
EMOM 8
1 set of Strict Handstand Push Ups

B. E3M 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)

Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#.

Upcoming Events

Saturday, May 30th CFM 14th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
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- Michael

And coming Saturday…

ANT-MAN & SPIDER-MAN
Teams of 2
5 Rounds [30 min cap]
10 Deadlift (155/105)
10 Power Clean (155/105)
10 Front Squat (155/105)
10 Tandem Burpees

After each round partners will work together to complete each of the following:
Round 1: 40m Sled Pull (180/135)
Round 2: 40m Tire Flip (180)
Round 3: 40m Foot Hand Crawl (Each Person)
Round 4: 40m Sandbag Carry (150/100)
Round 5: 40m Sled Push (180/135)

One partner working at a time on barbell movements. Reps may be partitioned any way. After completion of each round of the barbell complex and tandem burpees, the team will complete a pull/push, carry, flip, or crawl together to complete the round.

Post time to complete WOD. Ex: 19:34 Rx.

Saturday Schedule

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

And coming Sunday…

3 Rounds
AMRAP 5
BUY-IN: 200-m KB farmer’s carry (53/35)
Then as many rounds and reps as possible of:
5 push-ups*
10 box jump overs (24/20)
5 push-ups*
10 KB goblet squats (53/35)
-Rest 2:00 between 5 minute rounds.
-Use a single KB for farmer’s carry and squats.
-Start each round with the carry.
-Continue AMRAP where you left off.

*Rx+ plate deficit push up 3/2”

Post total rounds completed. 9+5 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 05.29.26 Read More »

Workout of the Day (WOD)

2 sets:
AMRAP 5
15/12 Cal Bike
10 DB Snatch (50/35)
AMRAP 5
75 Double Unders
10 DB Snatch (50/35)
AMRAP 5
18 Burpee Over DB
10 DB Snach (50/35)

Rest 30 seconds between each AMRAP 5. Continue each AMRAP in the 2nd set where you left off from the 1 set.

Post total rounds and reps for each AMRAP. Ex: 5+10, 6+12, 5+22 Rx

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: Weightlifting- David

And coming tomorrow…

A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then…
EMOM 8
1 set of Strict Handstand Push Ups

B. E3M 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)

Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#.

THUR 05.28.26 Read More »

Workout of the Day (WOD)

A. E4M 16
3 Deadlifts (no bounce)
4 Tall Landing Box Jumps

B. 5 Rounds For Quality And Time
30 sec Handstand Hold
20/20 sec Pistol Hold
30 sec Hanging L-sit

Post load for Deadlift and time for WOD. Ex: 405#, 15:25 Rx

Upcoming Events

Today’s schedule

And coming tomorrow…

2 sets:
AMRAP 5
15/12 Cal Bike
10 DB Snatch (50/35)
AMRAP 5
75 Double Unders
10 DB Snatch (50/35)
AMRAP 5
18 Burpee Over DB
10 DB Snach (50/35)

Rest 30 seconds between each AMRAP 5. Continue each AMRAP in the 2nd set where you left off from the 1 set.

Post total rounds and reps for each AMRAP. Ex: 5+10, 6+12, 5+22 Rx

WED 05.27.26 Read More »

Workout of the Day (WOD)

A. Rowling
10 frames of 100m
Rest 30-60 seconds between frames

B. 2 Rounds For Time [14min cap]
15 Burpee Box Jumps (24/20”)
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups

Post rowling score and time for the WOD. Ex: 12, 9:49 Rx

Upcoming Events

Today’s schedule

And coming tomorrow…

A. E4M 16
3 Deadlifts (no bounce)
4 Tall Landing Box Jumps

B. 5 Rounds For Quality And Time
30 sec Handstand Hold
20/20 sec Pistol Hold
30 sec Hanging L-sit

Post load for Deadlift and time for WOD. Ex: 405#, 15:25 Rx

TUES 05.26.26 Read More »

Upcoming Events

Monday, May 25th CFM Closed for Memorial Day!

Today’s schedule

CFM Closed for Memorial Day

At Home Workout of the Day (WOD)

3 Rounds For Time [21min cap]
400m Run
1:00 Handstand Hold*
30 Alternating Back Scales

Post time for the WOD. Ex: 15:40 Rx

*Wall Supported. (Rx+ Freestanding Handstand)

And coming tomorrow…

A. Rowling
10 frames of 100m
Rest 30-60 seconds between frames

B. 2 Rounds For Time [14min cap]
15 Burpee Box Jumps (24/20”)
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups

Post rowling score and time for the WOD. Ex: 12, 9:49 Rx

MON 05.25.26 Memorial Day Read More »

Workout of the Day (WOD)

A. E3M 12
Clean Complex (increase weight each round)
Power Clean + Front Squat + Hang Squat Clean
10 Banded Tricep Pressdown

B. For Time [16min cap]
21 Kettlebell Swings (53/35)
45 Deadlift (135/95)
9 Wall Walks
21 Kettlebell Swings (53/35)
30 Front Squats (135/95)
6 Wall Walks
21 Kettlebell Swings (53/35)
15 Power Clean (135/95)
3 Wall Walks

Post load for clean complex and time for the WOD. Ex: 265#, 12:12 Rx.

Upcoming Events

Saturday, May 23rd Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Monday, May 25th CFM Closed for Memorial Day!

Today’s schedule

And coming Saturday…

“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and from here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.

Saturday Schedule

8:30a: All Levels CrossFit- Murph at CFM
10:15a: Yoga- Michael

And coming Sunday…

A. Partner WOD
AMRAP 15
10 Tire Flips
100-ft Bear Crawl
16/12 Cal Bike
100m Farmer’s carry (53’s/35’s)
20/16 Cal Row

B. Shoulder Pre-hab
CrossOver Iron Scap
100-ft DB Waiter’s Carry Between Each CrossOver Movement. Switch arms at 50-ft

Post rounds for the WOD. Every 5-ft or 5-m = 1 rep. Ex: 3+39 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 05.22.26 Murph on Saturday! Read More »

Workout of the Day (WOD)

A. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)

B. Kudzu
For Time: [12min cap]
150 Toes to Bar
On the minute (starting at 0:00), perform 10 wall balls (20/14 @ 10/9ft) and a max set of toes to bar. Keeping this pace till you complete 150 total toes to bar or reach the time cap.

Score time to complete the WOD. Ex: 11:47 Rx
If time capped add 1 sec per rep remaining. Ex: 48 T2B left = 12:48

Scaling Options
Intermediate
100 Toes to Bar
On the minute 10 wall balls (14/10 @ 10/9ft)

Scaled
80 Toes to Ring
On the minute 8 wall balls (10/6 @ 10/9ft)

Foundation
50 Hanging Knee Raises
On the minute 5 wall balls (8/6 @ 9/8ft)

Upcoming Events

Monday, May 25th CFM Closed for Memorial Day!

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
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: Weightlifting- David

And coming tomorrow…

A. E3M 12
Clean Complex (increase weight each round)
Power Clean + Front Squat + Hang Squat Clean
10 Banded Tricep Pressdown

Post load for clean complex and time for the WOD. Ex: 265#, 12:12 Rx.

THUR 05.21.26 Read More »

Workout of the Day (WOD)

A. AMRAP 20
15/12 Cal Row
12 DB Push Press (50’s/35’s)
9 Burpee Box Jump Overs (24/20)

B. CORE
Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min

Post rounds for the AMRAP. Ex: 6+32 Rx

Upcoming Events

Monday, May 25th CFM Closed for Memorial Day!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Cancelled
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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)

Score time to complete the WOD. Ex: 11:47 Rx
If time capped add 1 sec per rep remaining. Ex: 48 T2B left = 12:48

Scaling Options
Intermediate
100 Toes to Bar
On the minute 10 wall balls (14/10 @ 10/9ft)

Scaled
80 Toes to Ring
On the minute 8 wall balls (10/6 @ 10/9ft)

Foundation
50 Hanging Knee Raises
On the minute 5 wall balls (8/6 @ 9/8ft)

WED 05.20.26 Read More »

Workout of the Day (WOD)

A. E3M 15
3 Power Clean (touch and go)
2/2 Single leg take off box jumps

B. AMRAP 9
10 Power Cleans (135/95)
3 Bar Muscle Ups

Post load for Power Clean and Rounds for AMRAP. Ex: 235#, 8+7 Rx.

Upcoming Events

Monday, May 25th CFM Closed for Memorial Day!

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- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

And coming tomorrow…

A. AMRAP 20
15/12 Cal Row
12 DB Push Press (50’s/35’s)
9 Burpee Box Jump Overs (24/20)

Post rounds for the AMRAP. Ex: 6+32 Rx

TUES 05.19.26 Read More »