WOD – Page 2 – CrossFit Midtown

Workout of the Day (WOD)

A. 3 Sets
8 Ground to Overhead (40% 1RM C&J or less)
10 Bar Facing Burpees
Rest 4 minutes between each AMRAP. Continue where you left off.

B. EMOM 10
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping Swings

Post rounds and reps for the AMRAPs. Ex: 10+10 @ 95# Rx

Upcoming Events

Oct 5 Monday: Miami Rain Benchmark

Oct 9 Friday: 1RM Hang Squat Clean Benchmark

Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**

Oct 12 Monday: Max Strict Pull-ups Benchmark

Oct 15 Thursday: Bring-A-Friend Day

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- Michael

And coming Saturday…

“U-haul”
Partner WOD
For Time: [26min cap]
150 Wallballs (20/14 to 10/9ft)
50/40 Cal Bike

In intervals 4-4-4-4-6 minutes
At the start of each interval complete:
400m Run Relay
14-17-20-23-26 Deadlift (50% or less of 1RM)
Then max reps of WB until 150 are complete and then into Bike Cal.

Rest 1 minute between intervals

All reps and distances are team totals. 1 partner working at a time. Partition the reps anyway. Note: The deadlift reps increase each round.

Score time to finish the last bike cal. Ex: 24:40 Rx.
If time capped add 1 sec per rep remaining.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:40a: Yoga- Michael

And coming Sunday…

A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35)
20/15 Push Ups

B. Banded Hip/Shoulder Stretches
Banded Lat
Banded Pec
Banded Samson
Banded Pigeon

Post time to complete the WOD. Ex: 9:48 Rx.

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael

FRI 10.02.26 Read More »

Workout of the Day (WOD)

A. Handstands
In 10 minutes practice handstand hold progressions.

B. EMOM 24
Min 1: Cal Bike
Min 2: Med Ball Sit-ups (20/14)
Min 3: Burpees
Min 4: Cal Bike
Min 5: GHD Sit-ups
Min 6: Russian Kettlebell Swings (70/53)

Score the fewest reps for each minute.
Ex: 12, 15, 15, 12, 15, 20 Rx.

Upcoming Events

Oct 5 Monday: Miami Rain Benchmark

Oct 9 Friday: 1RM Hang Squat Clean Benchmark

Oct 10 PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**

Oct 12 Monday: Max Strict Pull-ups Benchmark

Oct 15 Thursday: Bring-A-Friend Day

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- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

A. 3 Sets
8 Ground to Overhead (40% 1RM C&J or less)
10 Bar Facing Burpees
Rest 4 minutes between each AMRAP. Continue where you left off.

B. EMOM 10
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping Swings

Post rounds and reps for the AMRAPs. Ex: 10+10 @ 95# Rx

THUR 10.01.26 Read More »

New CFM Socks are In! Pick up your pre-order or purchase while supplies last! Only 3 L/XL and 9 M/S left!!

Workout of the Day (WOD)

A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets

B. EMOM 15
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold

Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx

Upcoming Events

Oct 5 Monday: Miami Rain Benchmark

Oct 9 Friday: 1RM Hang Squat Clean Benchmark

Oct 10 PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**

Oct 12 Monday: Max Strict Pull-ups Benchmark

Oct 15 Thursday: Bring-A-Friend Day

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12:00p: 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
8:00p: Open Gym- Michael

And coming tomorrow…

A. Handstands
In 10 minutes practice handstand hold progressions.

B. EMOM 24
Min 1: Cal Bike
Min 2: Med Ball Sit-ups (20/14)
Min 3: Burpees
Min 4: Cal Bike
Min 5: GHD Sit-ups
Min 6: Russian Kettlebell Swings (70/53)

Score the fewest reps for each minute.
Ex: 12, 15, 15, 12, 15, 20 Rx.

WED 09.30.26 Read More »

Workout of the Day (WOD)

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest

Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx

Upcoming Events

Oct 5 Monday: Miami Rain Benchmark

Oct 9 Friday: 1RM Hang Squat Clean Benchmark

Oct 10 PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**

Oct 12 Monday: Max Strict Pull-ups Benchmark

Oct 15 Thursday: Bring-A-Friend Day

Today’s schedule

6:00a: All Levels CrossFit- Mark
7:00a: All Levels CrossFit- Mark
8:00a: Open Gym- Mark
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

And coming tomorrow…

A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets

B. EMOM 15
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold

Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx

TUES 09.29.26 Read More »

Workout of the Day (WOD)

A. Handstand Pushups
EMOM 10 (30 sec work: 30 sec rest)
Min 1: Handstand Pushups (Rx+ = Strict)
Min 2: Elbow Plank Hold

B. 5 Rounds [10min cap]
30 Double Unders
8 Power Cleans (50% 1RM)

Post total push up reps and time for the WOD..
Ex: 32 Rx+, 6:49 @ 125#.

Today’s schedule

And coming tomorrow…

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest

Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx

MON 09.28.26 Read More »

“Clock in. Load up. Get to work. Because making gains is no easy way to make a living!” -Shirt design from Barbell Voodoo

Workout of the Day (WOD)

Dolly Parton Partner WOD
For Time: [30min cap]
“9 to 5”

9-10-11-12
Squat Clean

1-2-3-4
Rope Climbs 15ft

Each round
200m Kettlebell Farmer’s Carry (70’s/53’s)

Then…
5 O’Clock Clock Out (Cash Out):
5 Squat Clean
5 Rope Climbs 15ft

Clean Weight Increases Each Round
Men: 135/155/185/205/255
Women: 95/105/125/145/175

Intermediate
Men: 95/115/135/155/185
Women: 65/85/95/105/125

Scaled
Men: 65/75/85/95/115
Women: 45/55/60/65/75

All the reps and distances are team totals. 1 partner working at a time. Partition the reps anyway. Both partners walk together the carry distance with 1 partner carrying both kettlebells. Switch as often as you like.

All athletes must wear long socks or shin protection on the rope climbs.

Post the time for the WOD. Ex: 24:31 Rx

Upcoming Events

Friday, September 25th Dolly Parton “9 to 5” Partner WOD! In honor of Dolly Parton Day celebrated in cities around the country we will be doing a partner WOD on 9/25 read like the Dolly Parton song “9 to 5!” Find partner and get ready to build bigger with the weights, reach higher with rope climbs, and pick up and support others with farmer’s carry in the WOD. Wear your favorite colors of the rainbow as one of Dolly’s favorite songs is “Coat of Many Colors!”

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
3:00p: Open Gym- Michael
4:00p: All Levels CrossFit- Michael
5:00p: All Levels CrossFit- Michael

And coming Saturday…

A. Power Snatch 5×1 (Rx)
In 15 minutes work up to a heavy single or new 1RM!
Start at 60% 1RM
Build to 90% or +100%

1 Power Snatch + 1 Overhead Squat (Intermediate)

1 Squat Snatch (Advanced)

B. Partner WOD
2 Rounds For Reps
Each station 2 minutes of work, 15 seconds of rest)
Station 1: 30 Cal Echo Bike
Station 2: 50 Wall Balls (20/14 at 10/9ft)
Station 3: 50 Push-ups**
Station 4: 20 Snatch (65% part A)

1 partner working at a time at each station. Switch as often as you like.
**While 1 partner is doing push-ups the other partner is in an elbow plank. Either partner must be in an elbow plank the entire 2 minutes.

Post load for snatch and the total reps completed for the 2 rounds.
Ex: 195#, 308 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
~~11:40a: Yoga- Cancelled~~

And coming Sunday…

A. Single Arm Deadlift
4 sets of 3R/3L
Increase weight each set as form allows

B. EMOM 12
Min 1: Double KB Deadlifts (53’s/35’s)
Min 2: 50m DB Farmer Carry (50’s/35’s)*
Min 3: Cal Row
Min 4: 50m DB Farmer Carry (50’s/35’s)*

*Rx+ 70’s/53’s KBs and 70’s/50’s DBs

Post load for deadlift and total DL and Cals from the EMOM. Ex: 335#, 65+61=126 Rx.

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Hailey
~~11:40a: Yoga- Michael~~

FRI 09.25.26 Dolly Parton Day!! Read More »

Workout of the Day (WOD)

A. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower

B. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)

Score time for the WOD. Ex: 7:10 Rx.

Upcoming Events

Today’s schedule

And coming tomorrow…

Dolly Parton Partner WOD
For Time: [30min cap]
“9 to 5”

9-10-11-12
Squat Clean

1-2-3-4
Rope Climbs 15ft

Each round
200m Kettlebell Farmer’s Carry (70’s/53’s)

Then…
5 O’Clock Clock Out (Cash Out):
5 Squat Clean
5 Rope Climbs 15ft

Clean Weight Increases Each Round
Men: 135/155/185/205/255
Women: 95/105/125/145/175

Intermediate
Men: 95/115/135/155/185
Women: 65/85/95/105/125

Scaled
Men: 65/75/85/95/115
Women: 45/55/60/65/75

All athletes must wear long socks or shin protection on the rope climbs.

Post the time for the WOD. Ex: 24:31 Rx

THUR 09.24.26 Read More »

Workout of the Day (WOD)

A. Push Press
3-2-2-1-1-1

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Triceps Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold

Post load for push press. Ex: 250#

Upcoming Events

Today’s schedule

And coming tomorrow…

A. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower

B. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)

Score time for the WOD. Ex: 7:10 Rx.

WED 09.23.26 Read More »

Workout of the Day (WOD)

A. Pull Ups
1 set of max reps strict (Rx+ C2B)
Rest 4 minutes
1 set of max reps kipping (not butterfly) (Rx+ C2B)

B. EMOM 20
Min 1: 200m Run
Min 2: 30sec Chin Over Bar Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold

Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 9, 18 Rx+, 49 – 47 = 2 Rx

Upcoming Events

Today’s schedule

And coming tomorrow…

A. Push Press
3-2-2-1-1-1

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Triceps Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold

Post load for push press. Ex: 250#

TUES 09.22.26 Read More »

Workout of the Day (WOD)

A. Deadlift
5-3-2-1-1-1

B. AMRAP 4
8 Burpees
15 Air Squats
30 Double Unders
Rest 1 minute
Repeat AMRAP 4 continuing where you left off.

Post load for deadlift and rounds for AMRAP. Ex: 445#, 6+2 Rx.

Upcoming Events

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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. Pull Ups
1 set of max reps strict (Rx+ C2B)
Rest 4 minutes
1 set of max reps kipping (not butterfly) (Rx+ C2B)

B. EMOM 20
Min 1: 200m Run
Min 2: 30sec Chin Over Bar Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold

MON 09.21.26 Read More »