WOD – Page 3 – CrossFit Midtown

Workout of the Day (WOD)

A. Bar Muscle Up Practice
EMOM 10
Min 1: 1-8 Bar Muscle Ups or BMU Drill
Min 2: 30 sec Hollow Hold

B. 4 Rounds [18min Cap]
400m Run
8 Burpee Pull Ups
12 Kettlebell Swings (35/53)

Post time for the WOD Ex: 14:11 Rx.

Upcoming Events

Thursday, May 14th 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!

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!

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

And coming tomorrow…

A. Back Squat
3-3-2-2-2-1-1-1-1

B. EMOM 9
Min 1: Max Handstand Hold
Min 2: 7 Reverse Burpees
Min 3: 7/7 Single Arm Bent Over Dumbbell Row

Post load for squat and time for handstand hold. Ex: 410#, 34 sec

MON 04.27.26 Read More »

Workout of the Day (WOD)

A. Handstand Walk
Practice HS Walk for 10 minutes

B. 10 Rounds [20min cap]
36 Double Unders
9 Chest-To-Bar Pull-Ups
3 Devil’s Press (50’s/35’s)

Post the time to complete the WOD. Ex: 17:10 Rx

Upcoming Events

Monday, May 25th CFM Closed for Memorial 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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

A. Bench Press
3-3-3
70-80-85% of 1RM

B. “The Replacements” [30min cap]
Teams of 3
3 Rounds
80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)

All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way. 2nd round is Bike and 3rd round is Ski Erg.

Post load for bench and time for WOD. Ex: 235#, 23:12 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…

A. Every 5:00 for 3 Sets
10-20 GHD Sit Ups
5-8 Strict Chin Ups
8/8 1-Arm DB Arnold Press (50/35)

B. AMRAP 12
20 Box Jump Overs (24/20″)
20 DB Goblet Squats (50/35)
20 Alt DB Snatch (50/35)

Post rounds and reps for the AMRAP. Ex: 4+32 Rx

Sunday Schedule

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

FRI 04.24.26 Read More »

Workout of the Day (WOD)

A. AMRAP 15
10 Push Ups
15 Hang Power Clean (115/75)
20 Air Squats

B. 3 Rounds [10min cap]
400m Run
Rest 1 minute between rounds

Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx

Upcoming Events

Monday, May 25th CFM Closed for Memorial Day!

Today’s schedule

And coming tomorrow…

A. Handstand Walk
Practice HS Walk for 10 minutes

B. 10 Rounds [20min cap]
36 Double Unders
9 Chest-To-Bar Pull-Ups
3 Devil’s Press (50’s/35’s)

Post the time to complete the WOD. Ex: 17:10 Rx

THUR 04.23.26 Read More »

Workout of the Day (WOD)

Partner WOD
For Time [30min cap]
100 Alt DB Snatch (50/35)
100 Toes To Bar
100 Burpees Over Erg
100/80 Cal Row

All reps are team totals. 1 partner working at a time. Partition the reps any way except 1 partner must complete a minimum of 3 burpees before switching.

Post the time for the WOD. Ex: 19:20 Rx

Upcoming Events

Monday, May 25th CFM Closed for Memorial 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- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

A. AMRAP 15
10 Push Ups
15 Hang Power Clean (115/75)
20 Air Squats

B. 3 Rounds [10min cap]
400m Run
Rest 1 minute between rounds

Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx

WED 04.22.26 Read More »

Workout of the Day (WOD)

A. Snatch Complex
Hang Squat Snatch + OHS
4 x 2+1

B. EMOM 16
Minute 1: 5-10 Bar Muscle Ups
Minute 2: 8-16 Box Jumps (30/24″)
Minute 3: 5-10 Snatch (135/95)
Minute 4: Rest

Post load for complex and fewest reps completed for each movement.
Ex: 170#, 6,12, 9 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- 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- Jeannette
7:00p: All Levels CrossFit- Jeannette

And coming tomorrow…

Partner WOD
For Time [30min cap]
100 Alt DB Snatch (50/35)
100 Toes To Bar
100 Burpees Over Erg
100/80 Cal Row

All reps are team totals. 1 partner working at a time. Partition the reps any way except 1 partner must complete a minimum of 3 burpees before switching.

Post the time for the WOD. Ex: 19:20 Rx

TUES 04.21.26 Read More »

Workout of the Day (WOD)

A. 5-10-15-20 Rep Rounds [14min cap]
Cal Row
Front Squats (135/95)

B. Stretching
1:00 barbell quad roll/leg
1:00 couch stretch stretch/leg
1:00 straddle stretch
1:00 pigeon stretch/side

Post time for the WOD. Ex: 8:11 Rx.

Upcoming Events

Monday, May 25th CFM Closed for Memorial Day!

Today’s schedule

And coming tomorrow…

A. Snatch Complex
Hang Squat Snatch + OHS
4 x 2+1

B. EMOM 16
Minute 1: 5-10 Bar Muscle Ups
Minute 2: 8-16 Box Jumps (30/24″)
Minute 3: 5-10 Snatch (135/95)
Minute 4: Rest

Post load for complex and fewest reps completed for each movement.
Ex: 170#, 6,12, 9 Rx.

MON 04.20.26 Read More »

Workout of the Day (WOD)

Quarterfinals Workout 24.2
3 rounds for time of: [20min cap]
50 wall-ball shots (20/14 at 10/9ft)
50 lateral burpee box jump-overs (24/20”)

If time capped, add 1 sec for each rep not completed to score in SugarWOD.
Ex: 2+50 (50 reps remaining) = 20:50

If all reps are completed, post time for the workout. Ex: 19:34 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- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

Partner WOD
For Time: [30min cap]
3 Rounds
25/20 Cal Bike
4×12.5m Sled Push (270/180)
40 Toes-to-bar
2 Rounds
25/20 Cal Bike
4×12.5m Sled Push (270/180)
10 Rope Climbs**
1 Round
25/20 Cal Bike
4×12.5m Sled Push (270/180)
20 Muscle-ups

**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.

If time capped, add 1 sec for each rep not completed to score in SugarWOD.
Ex: 5+35 (14 reps remaining) = 30:14

If all reps are completed, post time for the workout. Ex: 24:31 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…

Quarterfinals Workout 24.4
With a continually running clock,
complete as many reps as possible in 10 minutes of:
10 clean and jerks (135/85)
Rest 1 minute
10 clean and jerks (185/125)
Rest 1 minute
10 clean and jerks (225/155)
Rest 1 minute
Max-reps clean and jerks in time remaining (245/165)

Score total reps completed. Ex: 32 Rx

Sunday Schedule

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

FRI 04.17.26 Read More »

Workout of the Day (WOD)

Partner WOD
For Time: [30min cap]
Open: 100/80 Cal Echo Bike
4 Rounds
200m Farmer’s Carry (50’s/35’s)
12/10 Cal Row Partner 1
20 Dumbbell Hang Power Clean (50’s/35’s)
12/10 Cal Row Partner 2

All the reps are team totals. 1 partner working at a time. Both partners go together on the carry with one person carrying both dumbbells. Only 1 partner completes each row.

Post time to complete the WOD. Ex: 19:30 Rx.

Upcoming Events

Thursday, April 16th 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: Weightlifting- David

And coming tomorrow…

Quarterfinals Workout 24.2
3 rounds for time of: [20min cap]
50 wall-ball shots (20/14 at 10/9ft)
50 lateral burpee box jump-overs (24/20”)

If time capped, add 1 sec for each rep not completed to score in SugarWOD.
Ex: 2+50 (50 reps remaining) = 20:50

If all reps are completed, post time for the workout. Ex: 19:34 Rx

THUR 04.16.26 Bring-A-Friend Day! Read More »

Workout of the Day (WOD)

A. Push Press and Pistols
3-3-3-3-3
5/5 weighted pistols after each set increasing weight
Complete 1 set of push press and pistols E4M

B. 5 Rounds [12min cap]
10 Deadlifts (125/185)
20 Hand Release Push Ups

Post load for press, pistols, and time for WOD.
Ex: 235#, 50#, 8:49 Rx

Upcoming Events

Today’s schedule

And coming tomorrow… Bring-A-Friend Day!

All the reps are team totals. 1 partner working at a time. Both partners go together on the carry with one person carrying both dumbbells. Only 1 partner completes each row.

Post time to complete the WOD. Ex: 19:30 Rx.

WED 04.15.26 Read More »

Workout of the Day (WOD)

A. Back Squat
3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4M

B. AMRAP 10
12 Dumbbell Hang Clean (35’s/50’s)
9 Dumbbell Squats
6 Dumbbell Push Jerk
20 Box Jump Overs (20/24″)

Post squat load and rounds and reps for AMRAP. Ex: 325, 4+4 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- Hailey
6:00p: All Levels CrossFit- Patrick
7:00p: All Levels CrossFit- Patrick